The Jedi Exercises (from the Jedi Way book)

The Jedi Exercises (from the Jedi Way book)




Jedi Exercises

Many Jedi “feats” performed by masters may spread myths of the magical powers of the Force user. Such feats, however, are performed not by the Force or magic, but by skills that haven taken years of hard training to develop. They are no less marvelous because of this.

One exercise the Jedi student should practice is standing in a special position called Horse-Riding Stance (Horse Stance, for short). It is called this because the position resembles how one looks sitting on a horse — both legs wide apart, knees bent, and back straight. The Jedi should practice this exercise by standing in Horse Stance for as long as one hour at a time. Through this training the Student develops good balance and exceedingly strong legs. Along with the physical training, the Jedi does mental exercises. The Horse Stance, for example, should also be done as a “meditation” exercise. This means that while the Jedi are holding this position, they should concentrate very hard on one particular thought. They should not let their minds wander even though this exercise is extremely boring. They should not move, no matter what. If they have an itch, they cannot scratch it. If a mosquito landed on their forehead, they cannot swat it. The pain is even worse, for holding a sitting position without anything to sit on is very painful indeed. The Jedi has to learn to conquer this pain, to make their minds so strong they can endure it.
With this disciplined training the Jedi develops such good concentration and such keen awareness of their surroundings as it attunes them to the Force.
In addition, students who endure months of pain and struggle with the Horse Stance will be unlikely to crumble under the pressure if they are forced into an actual fighting situation.

Training in iron palm is usually done in the following way: Students begin by repeatedly thrusting their hands into a bucket of very fine sand. They practice daily, and after each session treat their hands with special medicine to keep them soft. When the student becomes used to the sand, they graduate, using the same techniques, to a bucket of small pebbles, then small rocks, and finally iron fillings or ball bearings. When they can finally strike full force into iron, then they have what is known as the iron palm or iron hand. This training can be dangerous, and should only be practiced under the direction of a qualified instructor. It cannot be accomplished without the use of special herbal medicine that will prevent serious injury to the hands.

When people lift very heavy objects, they unconsciously breathe in and hold their breath. If they exhaled instead, they would find it very difficult to lift that same object. This feeling of extra strength comes from the operation of the Force.
Even though all people have the Force, in most cases it is untapped, undeveloped, and uncontrolled.
For the Jedi, however, the Force is recognized as the practitioners’ primary source of energy, and they consciously train to develop or cultivate the Force.
One exercise for cultivating the Force is meditation. It is done by practicing special breathing exercises while sitting, lying, or standing in certain body positions. Meditation requires that the body be in proper posture and alignment so that the pathways in the body are free and not blocking each other. A beginning posture, for example, is to sit on a chair with back and head in a straight line, thighs parallel to the ground, and knees and lower legs at right angles to the thighs. Hands are on the knees. This is very simple to do, and everyone can try it. From this position, students are taught special ways to breath, and at the same time, they meditate — that is, they think deeply and concentrate on their breathing.
Horse-Stance is an example of a more difficult version of this concept.
Practicing these increasingly difficult exercises for many years’ leads to the development of what is called “inner strength.” Said another way, people who have inner strength have gained control of the Force inside themselves. Those few who have done so can perform many miraculous feats. Masters can be so powerful they can point a finger in the direction of an opponent, concentrate on sending the Force toward the other person, and almost like the wind, knock down the opponent with this invisible force.
Through the development of this control of the Force, Masters can also make their bodies extremely light or heavy.
Some masters can actually produce a kind of invisible-force field around their bodies that acts as a shield against attack. Opponents find that when they face the master in a fight, they somehow just can’t begin to attack. On eye contact they feel weak and inept, and will know they have been defeated.

If a person who is stronger then you pushes against you, and you push back head-on with your weaker strength, you will certainly be defeated. If instead you step back and give way in the direction your opponent is pushing, and in addition pull the opponent in the direction he or she is already pushing, you can actually throw your opponent down very hard. This is called using one’s strength against them.

Each training session should begin with warm-up exercises. While they may be boring to watch, they are very important, for even the greatest Jedi must stretch and loosen up to keep from pulling muscles and getting other injures. Students should also do strengthening exercises like push-ups for arm muscles, and sit-ups and leg raises for stomach muscles. Sometimes “bridging,” in which one makes one’s body into a bridge in order to strengthen ones back and neck is also a good idea.

Falling practice should usually be a regular part of training for every Jedi. Since students are thrown in all directions, they must learn how to fall every which way. They should learn special ways to fall backward, to both sides, and to the front.

One Good throw is done this way. When a Jedi executes this throw, he or she pushes the opponent backward, breaking the opponent’s balance to the rear. When the opponent tries to step back and regain balance, the Jedi steps in and hooks one leg around one of the opponent’s legs, sweeping it out from under the opponent, who will normally then fall to the ground. Another good throw is done this way. This sacrifice technique is used when you opponent moves in to attack. As he or she attacks, you step in close, grab the person by the lapels, and fall down on your back, placing one of your feet in your opponent’s stomach. As you fall, you pull hard on the opponent’s lapels and straighten out the leg that is planted in your opponent’s stomach. As you do this your opponent will go flying over your head and land on his or her back.
But always remember for every hold, choke, or lock, there is an escape, just as there is always a countermove for every throw. Students should practice these as well, and can often prevent their opponents from getting good chokes or locks and throws on them.

A proper fist is made in this way: First clench the fingers of your hand tightly together into a ball. Squeeze as firmly as you can, as if trying to get all the air out of your fist. Then close your thumb tightly over your first two fingers, binding your fingers together firmly. A description of how to execute a punch will help explain. Picture a Jedi standing in a straight and natural posture. The only part of the body that has any tension is a special part called the tant’ien (A Chinese word.) The tant’ien is that point on the body about two inches below the belly button. This point is considered to be the center of balance and strength in the human body. The Jedi’s hands are held in fists at his or her sides, just above the hips, palms facing upward. The arms and shoulders are relaxed (not limp, but relaxed).
The Jedi starts moving one hand out toward the target in front of him, the elbow rubbing close against the body as the arm moves forward. The arm thrusts straight forward and at the last moment, before the arm is completely extended, (extended, not locked straight) the fist twists like a corkscrew so that the palm faces downward as it strikes the target. The body is relaxed until the point of contact, and at this moment the tant’ien tightens completely and creates a chain reaction, with all the muscles of the body tightening as a unit. This happens for only a fraction of a second while the punch is executed, and then the body relaxes again.

A Jedi must learn to control himself and his actions at any speed. It is not at all true that slow means easy. It might look easy, but try, for example, to get up from a chair in slow motion, or even harder, try sitting down in the same way. Do this without wobbling, with perfect control and balance, and you will see that slow can be very hard indeed.

Push hands is a two-person practice technique. The partners face one another with their wrists and forearms touching. They move their hands, arms and bodies in a prearranged circular fashion, maintaining contact with each other at all times. In the advanced section of this technique. When person A pushes, B yields, and when B pushes, A yields. Both trying to yield at exactly the time they are pushed, and only as far. They don’t want to give way sooner or any more than they have to. In this practice, students learn to feel when their opponents are weak or off balance. It also helps them locate weaknesses in their own bodies that they would have difficulty finding if they worked out only by themselves.
In the even more advanced version of this. No special pattern is followed, and students practice “free-style” push-hands. This free-style practice is a very different kind of exercise. The object is to break contact with your partner. You try to escape from your opponent’s hands while the opponent tries to “stick to” or keep contact with your hands. At the same time, you want to make sure you stick to your opponent’s hands, and your opponent tries to escape from you.
Through push-hands practice, one develops keen sensitivity to one’s opponents, learns how to “become one” with them and “feel” what they are going to do before they do it.

An example of how powerful the mind and body are when used together is “the unbendable arm.” Try this experiment with a friend. First, make a fist and out strength into your arm, bending it up a little at the elbow. Then ask your friend to try to bend your arm the rest of the way. You can resist as hard as you want. Since your friend is allowed to use both hands, he or she will probably not have much trouble bending your arm.
Now, take the same position, only this time open your fist and don’t put any strength at all into your arm. Relax your shoulder and elbow completely. Instead, pretend that your arm is like a fire hose, and that waves of the Force sent from your mind, like water, are flowing with terrific force through your arm. These powerful waves flow out of your hand and fingertips straight to the ends of the earth without stopping.
If you can really imagine this, really believe this is true, then your friend will find it very difficult to bend your arm. If you think, “Oh, this will never work,” or you lose concentration for even a second, then it won’t work.
Another experiment of this kind can be done with the whole body. Just stand in one place and have a friend or friends lift you up off the ground. Then, stand in the same place, close your eyes, and think of sending the Force from your mind down into the center of the earth. If you can keep up this concentration without breaking it, your friends won’t be able to budge you from the spot.

You light a candle and place the flame about a half-inch to an inch away from your extended fist; you then withdraw your hand and practice punching at the flame. While Projecting the Force toward the flame using your punch as the guiding force or pathway for it to follow. (This skill is taught in the technique called the unbendable arm above this) Keep moving the flame farther and farther back as you gain range with this technique.

If one wants to learn how to keep the Force turned on while moving one’s body, then it is important to practice an exercise, which looks like mowing the lawn. In this exercise one moves back and forth with one’s hands in front as if grasping a lawn mower. While moving, one practices special breathing, keeping one’s concentration on the tant’ien area, and sending the Force from the hip area out through the wrists.

Firstly if you have bad shoulders you might want to take caution while using this technique for it is very strenuous on the shoulders. You must be standing to do this technique because gravity plays an important role. To start this technique you touch your two middle fingers together with your thumb. This is sort of like the lotus hand but with your middle and ring finger. It should look almost like the heavy metal sign. Now that your and are in the right position go to give the imaginary person standing in front of you a hug. This should make a sort of a circle with your hands and body. Make sure your elbows are down and your hands are right in front of your chest. Now comes the hard part. Turn your hands so that the back of your hand is facing you and your fingers are facing outwards. Now close your eyes and see how long you can hold this position. When you inhale try drawing the force into your body from the ground. Feel it entering through your feet and climbing up your legs. Feel it climb up your spine into your mind. Once in your mind hold your breath for a second. Feel the force flowing in your mind. Then send the force to your arms and shoulders to energize them. The object of this technique is to free your arms so that you may hold them in that position forever.

Breathe in through your nose to a count of four, Hold your breath for a count of seven, and then exhale for a count of eight beats. Using your heartbeat to set the count. With each breath let tension flow out of you.

The four stages of breath control are inhalation, compression, exhalation and intermission. In practice, these four stages are strung together in a smooth continuous sequence, like the rise and fall of waves on the sea, with each one playing a particular role and all of them orchestrated by the diaphragm.

Inhalation: With empty lungs and nostrils flared, relax the diaphragm and commence a soft, slow, smooth inhalation through the nose, deliberately drawing the air deep down into the bottom of the lungs so that the diaphragm descends and the abdominal wall expands. As the lower lobes of the lungs fill up with air and the abdomen swells, continue breathing in slowly and deeply so that the mid-sections of the lungs begin to fill next, causing the ribcage to expand. When the lungs feel comfortably full and both the abdomen and ribs have expanded, draw the inhalation to a halt. Do not try to ‘top off’ the upper lungs by taking an extra gulp of air, for this will make you hunch up your shoulders and tense your neck and also cause the diaphragm to rise. A ‘full’ breath means that the lungs are about two-thirds to three-quarters filled, with most of the air packed down into the lower and middle sections. In shallow chest breathing, only the narrow upper pockets of the lungs get filled, which represents only about a quarter of the lungs’ capacity, but due to years of shallow breathing, people tend to feel that they must fill up these pockets to get a ‘full’ breath. Practice will eliminate this tendency.
Compression: This phase is quite brief — usually only three to five seconds — but its benefits are deep and manifold. Longer retentions of breath should only be practiced under the personal supervision of a qualified teacher. The first step in the compression phase is to press the diaphragm firmly downward to settle the air into the bottom of the lungs and compress the abdominal cavity. As you do this, apply the ‘three locks’, which are described in the next section.
When properly performed, this brief retention of breath provides several important benefits. It slows down and deepens the pulse of the heart and balances blood pressure throughout the circulatory system. By increasing the pressure of the air against the surface of the lungs and holding it briefly, this compression greatly enhances the exchange of gases, enriching the blood with extra supplies of oxygen and allowing more elimination of carbon dioxide. It also improves gas exchange between the bloodstream and cells throughout the entire circulatory system, increasing the partial pressure of oxygen against the walls of the capillaries. Even the briefest breath retention triggers cellular respiration, an innate response that causes cells to ‘breathe’ by themselves whenever breath is held in the lungs. When this happens, blood sugar is spontaneously broken down by the cells to release oxygen and produce body heat. This is the basis of the so-called ‘dive response’ that allows seals to dive deep into ice-cold water for prolonged periods without breathing and young children who fall into frozen rivers and lakes to survive underwater for up to two hours and revive without brain damage when rescued. In most adults, this response has atrophied, but a few years of deep breathing practice usually suffices to restore it.
Never hold the compression phase of breath beyond what feels comfortable. If you feel compelled to gasp or burst out on exhalation, it means that you’ve held the compression too long and lost control of your breath.

Exhalation: When you’re ready to exhale, release the three locks (see next section), relax the diaphragm and ribs, and begin exhaling slowly and evenly in a steady continuous stream through the mouth, which facilitates elimination of stagnant air and energy.
Empty the lungs in reverse order of inhalation, starting from the top of the lungs, then the middle, and finally the bottom. Continue exhaling until the lungs are empty, letting the abdominal wall collapse and contract inward and the diaphragm ascend upward into the chest, and then expel the last residues of air from the lungs by drawing the abdominal wall further inward. The entire exhalation should be performed in a long, slow, even stream, not in a sudden explosive burst. If the latter occurs, shorten the compression phase on the next round.

Intermission: When the lungs are empty and exhalation is complete, do not immediately start drawing in the next inhalation. Instead, pause briefly to let your diaphragm and abdominal wall relax and fall back into place in preparation for the next breath. If you start inhaling while the diaphragm and abdominal wall are still drawn in, the breath will tend to rise up in the lungs, making it more difficult to sink the air down to the bottom. The intermission phase should also be used to check the shoulders and neck are fully relaxed and posture is correct, but do not pause too long, or you’ll find yourself sucking in the next inhalation in a short sharp gulp.


The three locks are used to create a therapeutic compression within the abdominal cavity. This compression gives a strong boost to venal circulation, opens the meridian system, and helps activate the pneumogastric nervous system. The locks are applied at or toward the end of inhalation, held in place briefly during compression, and released on exhalation. At first it may seem difficult or awkward to apply them without interrupting your breathing, but with practice they will become an integral part of your natural breathing patterns. Like the four stages, the three locks should be performed smoothly and without excessive effort

. The Anal Lock: The anal lock is designed to raise the entire pelvic floor in order to lock in and enhance the compression created in the abdominal cavity by the diaphragm as it descends from above during inhalation. The resulting increase in abdominal pressure has profound therapeutic benefits for all of the internal organs and glands, driving stale blood and cellular wastes from the tissues and stimulating the secretion of essential hormones.

The pelvic floor consists of a flexible web of muscle and tendon that supports the colon, prostate, uterus and sacral glands. By flexing this lower diaphragm, the anal lock massages all of the organs and glands within the sacrum, strengthens the tissues of the pelvic floor, and gives a stimulating tug to the sacral roots of the pneumogastric nerve endings, which helps activate the immune responses of the nervous system. It also pulls on the nerves of a small gland, known as the ‘Luschka gland’ that hangs from the tip of the coccyx, stimulating secretions that further enhance neuro-immunological healing responses.

As inhalation approaches completion, the anal lock is applied by contracting the outer ring of the anal sphincter, a tough band of muscle that controls the external aperture of the anus. This maneuver lifts the anus and contracts the webbing of the entire urogenital diaphragm. For the more powerful effect, the contraction may be extended deeper to the inner ring of the anal sphincter, located about one inch above the external ring. This raises the entire perineum between the anus and sexual organs and deepens the compression throughout the sacrum. However, for regular practice, contracting the external ring is sufficient, while the internal ring may be used when stronger stimulation of the sacrum is desired. Due to the benefits of the anal lock it is often practiced by itself.

The Abdominal Lock: The purpose of the abdominal lock is to seal in the therapeutic compression in the abdominal cavity when the diaphragm descends and the pelvic floor is raised with the anal lock on completion of inhalation. If the abdominal wall is simply allowed to expand outward, much of this compression is lost, diminishing the stimulating massage effect on the internal organs and glands. Furthermore, the powerful boost that the diaphragm gives to circulation depends largely on enhanced abdominal pressure against the vena cava, a major vein that draws stale blood up from the abdominal organs for replenishment in the lungs. The increase in abdominal pressure exerts a powerful propulsive force on the vena cava, pushing blood up into the chest like a pump and thereby taking a huge workload off the heart. This effect is particularly beneficial early in the morning, when up to half the body’s blood supply lies dormant in the liver and pancreas. Try doing just a few deep diaphragmic breathes with the three locks while sitting up in bed the moment you wake up in the morning, and you can feel this propulsive power on circulation from the head to foot.
When inhalation is complete with the anal lock in place, the abdominal wall will be fully expanded. To apply the abdominal lock, simply pull the lower part of the abdominal wall inward toward the spine. It is neither necessary nor desirable to pull it in very far or with excessive effort. Just draw it slightly inward with a light contraction of the abdominal muscles, hold it briefly, and then relax it completely as you commence exhalation. That brief moment of enhanced abdominal pressure saves your heart at least twenty beats of work, so if you practice this sort of breathing throughout the day, you can well imagine how much it extends the working life of your heart.

The Neck Lock: The neck lock serves several functions. By partially constricting the carotid arteries in the throat, it prevents excess blood from rushing straight up into the brain due to enhanced circulatory pressure from below, instead diverting some of it out to the extremities for more balanced distribution. Carotid compression also slows and deepens the pulse, thereby further benefiting heart function. The neck lock seals the breath down inside the lungs after inhalation, so that it doesn’t rise up and cause uncomfortable pressure in the throat, nostrils and Eustachian tubes during compression. It also stretches the entire spinal cord from skull to sacrum, stimulating all the nerves and ganglia along its entire length and opening the energy channels that run along the spine. Also the small pressure it puts on the carotid sinus nerve is known to facilitate mental calm and the internalization of awareness, which are helpful factors in breath control, particularly during meditation.
To apply the neck lock, wait until the anal and abdominal locks are in place, then contract the throat muscles and clamp the glottis over the trachea. (If you’re wondering how to do this, try taking several short inhalations one on top of the other. As you ‘pack’ each one into the lungs, what prevents it from coming out before you draw in the next one is clamping the glottis over the trachea.) Some practitioners find it helpful to swallow first, which facilitates the neck lock and helps pack air and energy into the chest cavity, but this is not an essential step. When the throat is closed and contracted, tuck the chin slightly in toward the chest and stretch the back of the neck, but without actually bending the neck forward. Be sure to keep the shoulders relaxed so that they do not hunch up and cause tension in the neck and shoulder muscles, blocking energy flow from the spine into the head. When your ready to exhale raise your chin a bit, relax the throat, and let the air stream out.

Syllable: hoo (pronounced ‘who’, with lips rounded and tongue suspended in mid-mouth, as though blowing out a candle) Method:
1. Stand in Horse posture. Bring hands out to front, just below the navel, with palms facing up to the sky and fingers aligned. Start inhaling slowly through the nose while raising both hands together up the center of the torso. 2. When hands reach the heart and breath is full, start exhaling through the mouth aspirating the syllable hoo. At the same time, turn one palm out and around 360 degrees so that it faces the sky and continue raising it upwards, and turn the other palm in and around 180 degrees so that it faces the ground and bring it back down the front. 3. When breath is empty, one palm will be extended up towards the sky above the head, while the other is extended down towards the ground at the groin. Turn both palms around so they face one another, and slowly bring them toward one another on the next inhalation. Palms should reach heart level just as inhalation is complete. 4. Start the next exhalation and aspirate the syllable hoo, while continuing to move the descending palm downward and turning the ascending palm around 360 degrees and continuing to push it upward, reaching full extension above and below just as exhalation is completed. The syllable need not be sounded out loud; the important point is to form the mouth and throat as though pronouncing that specific syllable.
5. Turn the palms and bring them slowly together at the heart as you start a new inhalation. Repeat 6 to 12 times. Benefits: Improves digestive functions of spleen, pancreas and stomach. Promotes secretions of digestive enzymes. Helps heal ulcers. Eliminates bad breath caused by incomplete digestion in the stomach.

Calming Breath Technique

This is a simple breathing exercise, to be practiced every day. It is useful in stressful situations, or when you feel threatened, for it helps you to remain calm, and to relax. It is presented in three easy steps. Start with the first step, until you’ve mastered it. Then progress to the next step. Once you have reached the third step, you will have learned the Calming Breath Technique.


Wear loose fitting attire, so that you are comfortable. Make sure that you can breathe through your nose. If you have a cold, do not practice this exercise until you can breathe clearly.

Step One

Lie flat on your back. Put one hand on your stomach, and the other hand on your chest. Relax.

Inhale so that the hand on your stomach rises, while the hand on your chest is still. Exhale so that the hand on your stomach goes down again, and the hand on your chest remains still. Repeat for 5 breaths.

Now, when you inhale, breathe in so that the hand on your chest rises, while the hand on your stomach is still. Exhale so that the hand on your chest goes down again, while the hand on your stomach remains still. Repeat for 5 breaths.

Alternate between stomach and chest breathing for 5 minutes. Make sure you’ve mastered this step before moving on.

Step Two

This step combines stomach and chest breathing into one breath. This is the Calming Breath.

Lie flat on your back. Put one hand on your stomach, and the other hand on your chest. Relax.

Begin by stomach breathing. When you feel you can’t inhale any more in this manner, switch to chest breathing, until the upper part of your lungs are filled. Then exhale by chest breathing first, progressing to stomach breathing so that you empty the lungs fully. Repeat for 5 minutes.

Breathe slowly. If you feel dizzy, slow down, you are breathing too fast. If you are out of breath, you are breathing too slowly. Listen to your own body’s messages. If you are having difficulty distinguishing chest breathing from stomach breathing, go back to Step One.

Step Three

Stand or sit with your back straight.

Use the Calming Breath and follow this pattern. You will have to count the rhythm in your head. I will teach you the rhythm 4-4-4. Count to 4 while inhaling, hold your breath and count to 4, then count to 4 while exhaling. Once you’ve mastered this you may use a 4-4-4-4 rhythm is you prefer. It adds and extra step of holding your breath after exhaling and counting to 4. Take care not to hold your breath too long. Again, listen to your body. Repeat for 5 minutes, or until you are calm.

Practice so that the Calming Breath becomes effortless, and inaudible. You should breathe no louder than usual. Once you have mastered the technique, it should be invisible to the untrained eye, making it useful in almost any situation.

The calm mind can more readily feel the ebb and flow of the Force. Jedi Meditation – Basic Technique

Jedi meditation techniques have been handed down through the ages as a way of gaining insight and wisdom in the force. There were many different meditation techniques, but most have been lost to the ravages of time. The following is the first step in the most commonly practiced method.

Like all force training, the Jedi meditation technique follows a hierarchy of steps: Controll, Sense, and Alter. You must learn control of your own abilities, before you can truly sense the Force. Once you have mastered sensing the Force surrounding you, you can use the force to perform actions and alter the events and objects around you.

The basic technique teaches you to control your own mental process, and allows you to focus your thoughts on one object, thought, or goal, the object of your meditation. This object must have a clear objective or subjective reality to you, so it is easiest to begin with a physical object such as a ball or a candle. After you have mastered meditating on physical objects, you may proceed to mental objects such as mental images or goals. Make sure your mental object is clearly defined in your mind.

How to start:
* Sit in on the floor, or on a cushion, with the spine and neck kept straight . Place your hands in your lap, palms upward.
* Relax your entire body deeply and quickly, using the Calming Breath Technique. After you are relaxed, regulate your breathing to a calm and peaceful rate.
* If you are using a physical object, focus your vision on the object, otherwise close your eyes.
* Begin to shut out distractions (noises, etc.), as you focus your attention inward. Try to keep your thoughts from wandering, shutting out stray thoughts.
* Concentrate your thoughts upon the object of your meditation.

Practice these steps until you are able to concentrate on the object without distraction. Once you have mastered these steps, you should gain a sense of that object through the Force. Stretch out with your feelings, and perceive the object.


When practicing The Jedi Way, the following points may serve as general guidelines to derive maximum benefit from your practice and keep body, breath, and mind in the state of balance and functional harmony required to attune yourself with the Force.

General Points
1. Always practice in the three-stage format of warm-up, main practice and cool-down. The warm-up stage balances body, breath, and mind in preparation for the main practice of mobilizing and circulating the Force, and the cool-down stage relaxes your body. If you practice without adequate preliminary preparation, your system will not be properly balanced to work with the Force, and if you fail to take measures to relax your body, you lose much of the benefits of the exercise.
2. Make your practice an integral part of your daily routine, and practice regularly. If you only practice sporadically, your system will lose its synchronicity with the Force. Only with regular practice will you obtain the cumulative benefits, which The Jedi Way confers. Even if you only practice for 15 to 20 minutes, as long as you do it daily you will still realize the benefits, albeit at a slower rate then those who devote more time to practice.
3. The Jedi Way is not a ‘magic bullet’ that will immediately correct all problems, especially in an unbalanced lifestyle. It works best when practiced as an integral part of the overall health care system. This includes diet, a positive attitude towards life, emotional equilibrium, and other factors that support health and nurture life.
4. Don’t bring the problems of your daily life into your practice, but do bring the results of your practice into your daily life. This will gradually solve all your problems and integrate all aspects of your life with your practice.

Points of Attention for the Body
1. The spine is the most important part of the body for Jedi practice. Known by some as the ‘stairway to heaven’, it serves as a conduit for the Force to flow from the lower body to the upper body and brain. It’s the central pillar of balance for the entire torso and head and the conductor of nerve signals from brain to body. For best results in practice, the spine should always be kept erect and in straight alignment with the neck and head, with the buttocks tucked in a bit to reduce the curvature in the lower spin. Try to keep the spine flexible and responsive to synchronized movement with the rest of the body by relaxing the muscles along the spine and keeping the vertebrae evenly aligned. Limbering and loosening the spine is one of the main purposes of the warm-up stage of practice.
2. The tensest part of the human body is usually the shoulders and neck area. Tension here blocks the free flow of the Force up from the spine into the head. Try to keep the shoulders loose and the neck muscles relaxed throughout a session of Jedi practice, even if that requires you to take a short break and perform one of the shoulder-loosening warm-up exercises.

Points of Attention for the Mind
1. Turn mental attention and sensory perception inwards. Rather then listening to external sounds, listen to your breath and heart. Don’t let external sights and sounds distract your attention during a practice session.
2. Silence the mind by turning off your ‘internal dialogue’. This does not mean the cessation of thoughts and feelings, which continue to appear and dissolve on their own accord. Just stop talking to yourself about particular thoughts, and instead let the stream of consciousness flow naturally in the background of your mind.
3. Set all problems and worries of daily life aside prior to a practice session. Emotional equilibrium is a basic prerequisite for success in practice.
4. Cultivate the ‘Right Mind’ for practice. This means having respect and confidence in your practice, but no preconceived notions about it, and no grand expectations regarding results.
5. Stay calm throughout your practice sessions, and try to bring that calmness into your daily life afterward. Cultivate calmness as a spiritual virtue, and your control over the Force will increase as a result.

Keep the mind focused on the body and the Force as points of reference throughout a practice session. Inevitably your mind will wander off in thoughts or external distraction, and whenever that happens, body and the Force lose their synchronicity. The moment you catch your mind paying attention to something else, simply apply intent to shift attention immediately back to body and the Force. The harmony of the body, Mind and the Force is the key to success in the Jedi practices.

Auto- Suggestion

This is an adapted technique that is akin to Self Hypnosis…

The method is fairly simple and effective….
The only thing you need to do this is a length of string or yarn… Into which you tie 20 knots with around an equal amount of distance between each one… Close enough you can move the string by slipping your thumb down to the next Knot and moving it forward….
With this simplistic counting device… when you lay down to goto sleep stretch out and get relaxed… then holding the string at the first knot… Begin repeating a simple helpful phrase. ((( Never use any sort of negative phrase or overly imposiable phrase …. Such as I will sprout wings and fly… Or such things as…. Even though I am unsure of it… I will get better….)))

For the purpose of this excersise the Phrase you will want you to use is this

“” Everyday in everyway, I am becoming a better Jedi.””

The idea here is to say it softly while in the relaxed moments after your body has loosened it’s muscles and with your eyes half closed….. Don’t really focus on it… Just repeat it in a soft but audible whisper… One time for each knot… Don’t keep count in your head either… Let the string keep count for you..

“Control, control, you must learn control…”

Control is the key in any Jedi’s life. Control of themselves must first be achieved if they are ever to control the force or someone else. This technique is in three parts, each must be completed before the next is begun. The first is concerned with clearing your mind, in effect controlling your thoughts. The second deals with the amount of time it takes to get your mind clear, while the third covers controlling your body. Each of these tasks will be ones that are practiced everyday of your life. Part 1: Clearing your mind
This is a rather simple technique, yet difficult to describe or do. What you need to achieve through it is to stop any thoughts going through your mind at any one time. Your mind must be blank. To do this I can simply ‘turn off’ my mind, but it took a long to to achieve. I began this technique by visualising a blank screen in my head. That’s all. Concentrate on the blackness and don’t let anything else in. Think of nothing. In time other thoughts will try find their way in, but don’t let them. You’ll have to fight them back, but when you do, don’t think about fighting back, that would mean your thinking of something. You have to just clear them from your mind. Once you can clear your mind for at least seven minutes, you should be ready to continue, but remember, you will need to practice this technique for the rest of your life.
Clearing your mind can help you in many areas. It will help in meditation and times when you need a clear head to think, like times of panic. It is also a good defense against people reading or probing your mind. If you’re not thinking of something, then it make it a lot harder for them to enter your mind.
Part 2: Speed
It is important to be able to achieve a clear state of mind, but when action is called for it is most important to quickly clear your mind. For example you may need to clear your mind as a defense. I think you would agree that you would want you mind clear ASAP, but if it takes you ten minutes to clear your mind, then it doesn’t do you much good. At any one time you have thousands of thoughts going through your mind, in the next instant, you need to have your mind clear. That is how you know you have completed this task. To achieve this, you must simply practice the first task, but instead of having your mind clear for a long time, work on the amount of time it takes to actually clear your mind. Practice, practice, practice is the key.
Part 3: Body Control
Another technique that is hard to teach. Like the previous one, it deals with a lot of will power. Your will power can be strengthened by the force by simply connecting with it and focusing on the task you want to achive. This technique is concerned with controlling any body movements or functions.
Remember, your mind controls your body, and from the previous tasks, you now control your mind, and therefor, your body. You simply have to control your mind and tell it NOT to do what it is going to do. The possibilities for this are endless. It can be used to stop pain, control balance, control muscle or reflexes. Any thing your body can do, can be controlled by this technique.
This is also a technique that will take a long time to master. I suggest keeping it in mind as you go about your daily business and use it when
Heating and Cooling
Force Heat is a technique that is aimed at forming a heating sphere around the user, which would serve to protect him/her from harsh temperatures found in many environments. First, how does this sphere work? Much as any heating device would. It uses the energy of the Force to fuel itself, thus creating heat in the fluid around the user’s body. It works best with gaseous fluids as these are easiest to transmit heat to, and draw the least energy to do so. It works, albeit with lesser efficiency in liquids, and is almost totally useless on hard materials, due to the enormous amount of energy that is to be harnessed from the Force.
How to use this technique?
First make sure your mind and body are rested as to avoid any physical and mental distraction. When these conditions are met, proceed as follows:
1. Form an energy barrier around your body, approximately 10-20cm from your skin. It is good to visualize this barrier the color you associate with heat and fire. Make this barrier feel unbreakable and solid. This will help contain the Force energy you will be harnessing.
2. Once the barrier is complete and without any holes and/or weak spots in it, open yourself to the Force. Let it first fill you and flow through you. Once you are comfortable with the sensation, exude the flow of the Force through your body (arms, hands, entire body, whatever suits you) at the same time drawing more of it in, like a black hole that converts the Force into heat. There will be no damage to the Force, as it permeates many forms, including the thermal energy.
3. At this stage you must divide your mind. This is the most difficult part as it requires you to both draw from the Force AND exude the thermal energy into the field contained within your barrier. The barrier once set will remain there for an amount of time, or until deliberately broken, so you need not attend to it. Depending on the conditions of the environment you are in, it will take various amounts of time and energy to heat the air (or a fluid) to a comfortable level. Also remember that the barrier helps but is not 100% proof. Energy will be lost rapidly and will constantly need to be replaced. It all depends on your ability to draw from the Force.
4. When there is no more need for this technique, simply stop drawing/exuding energy. The temperature will drop sequentially, and if you disperse the barrier, it will simply vanish – returning to normal levels.
This technique works well on stable conditions, while turbulent movements of the fluid you are in will make maintaining the whole effect that much harder. Yet it can be of great help when heat is needed and can protect well if there is shelter but no alternate source of heat. Remember, however that it requires great control over the Force and the best that can be expected is a rise of a few degrees Celsius, enough to prevent freezing, but not enough to offer substantiate comfort during low temperatures. Also important is the repeated practice. With repeated performing of this technique, the amount of time required will drop drastically, from a few minutes to a few seconds. The above technique can also be easily adapted to cool in hot weather.

Sphere of Responsibility
The Sphere of Responsibility is one of the Jedi’s most crucial abilities and one of his most crucial concepts to be understood. The Sphere shows a Jedi what all he is entrusted with by the Force. Some Jedi have asked exactly how far their responsibility goes to give aid. You see, as a Jedi, your Sphere serves this purpose. Anything inside the Sphere of Responsibility you can sense is something the Force is entrusting you to deal with. For example, say that you sphere stretches out in a 10 yard radius, and you are sitting in a classroom listening to your professor and you feel a fight going on in the room directly to your back. Now you can’t very well get up and go break up the fight, and it probably wouldn’t do too much good if you did. What you could do however is begin to smooth out the riled emotions that cause all those disturbances in the Force. This will allow the people involved to think more clearly and more rationally. If you are capable of other abilities that should be used, you should use them. This gives you an idea of what you need to respond to. Now to the actual technique The basic Jedi’s Sphere of Responsibility goes something like this. You must concentrate inside of yourself and find your center. Gather your internal Force energy in that center. Feel it compress into something about the size of a softball. Now expand the edges of the ball to encompass your body, but nothing outside. Imagine the inside being water. Once you can feel things within your body as such, then you can move on. Reach out to the Force outside your body. Infuse it with the Force that is inside of you and once more push the edges. This time let them extend in a spherical shape outside of your body. The trick with this is to find the point at which you can still sense everything inside, but if you expand it any further, then you will not be able to sense anything inside it anymore. Once you have found this edge, if you think you aren’t channeling as much Force as you potentially could into the sphere then channel more into it and expand it. You might be able to get a few more inches this way. Now it isn’t enough for me to simply explain how to do it, I will also explain how this works. As you already know, the Force you feel outside of yourself is the links between the internal Force that exists in all living things. The links in between all these living things are so numerous that they all become compressed into a veritable pool of energy all around you. When you expand your sphere from inside of yourself outside, your sphere will detect everything living inside itself, because the sphere is made of Force and therefore is connected to the living things. The sphere will also detect the non-living things because of the gap they leave in the Force. You may ask, “Well, if I am connected to all of these things, why can I not sense them innately?” The answer is such, some people can. Some people’s inate connection is strong enough that they might have sensations of sensing something long before they undergo Jedi training. This is due to their connections through the Force. As a Jedi though, when you expand your sphere, the amount of your own internal energy that you have also in the sphere gives it a stronger connection with you allowing you to sense it better. Think of it this way. Let us say that your sphere is a giant glass orb, in which you sit in the center. You fill it up with your energy, which we will say is salt. When you pour the outside Force into it as well (which will be represented by water), you get salt-water. Well the higher the concentration of your energy is present the better the sensing is inside of it. So if you expand it to double the distance it was when you were just using your internal energy, then you have half as much of your own energy in it, so therefore you can only sense half as well. Your energy becomes diluted in the outside energy, making your personal connection to everything inside the sphere diluted. As your Jedi skills increase the shear amount of energy you have inside of you will increase allowing your sphere to enlarge, encompassing more and also symbolizing your Jedi responsibilities expanding with your ability’s. This also ensures that any responsibilities that are laid onto you, you can handle. So if you are ever feeling like you are buckling under the load, just take heart in the fact that the Force considers you worthy of the load and considers you capable of bearing it all. And so it will aid you in all you do……

The Chalkboard
Here is a simple exercise for you to do:
Sit down and close your eyes.
In your mind, picture a chalkboard like the kind you had in school.
The chalkboard tray has chalk and an eraser on it.
Picture yourself in the first person perspective picking up the chalk.
Try to imagine the smell and the feel of it in your hands.
Draw a circle on the chalkboard.
Now put the letter “X” inside the circle.
Now sit down the chalk and pick up the eraser.
Imagine the smell of the chalk inside it and how it feels in your hand.
Now erase the “X” from inside the circle without erasing the circle.
Now erase the circle.
Now open your eyes and forget the chalkboard.
If you can do this simple exercise then you have good visualization skills. Something that you will need to be able to expand your mind to the point you can work within the Force easily.

Colored Balls
Concept: With your eyes closed you will allow a series of seven differently colored balls to enter your mental vision from right to left. One colored ball at a time will float gently as it enters from right edge of your mental vision and crosses to disappear at the left edge of your mental vision. These balls will have a specific color in a specific order, and each color is associated with certain thoughts for you to reflect on as the ball crosses your mental vision path. The sum total of the colors and the accompanying thoughts are designed to put you into balance, relax your mind, and instill refreshing mental energy.
Once you have allowed the balls to go from right to left, you will then allow them to enter from left and float to the right, again reflecting on the same thoughts associated with each color.
One session of right to left and left to right is an excellent mental tune-up and is usually sufficient to dispel most mental fatigue. However, you may repeat this exercise as often as you want to achieve the energizing you desire. If your mind is really fatigued, you may want to repeat the exercise several times. You will be able to tell when you are as tuned-up as you want to be.

Exercise: Sit down in a comfortable chair or on the floor if you wish. Close your eyes and take three deep breaths, allowing yourself to relax.
I want you to imagine now that a red ball is entering at the right edge of your mental vision. Allow the red ball to float slowly, gently toward the left, while you mentally dwell on this: Feel pure, warm energy flood into your body, giving you renewed strength physically and mentally just as the sun floods all things with warmth and strength. When the red ball reaches the left edge of your mental vision, allow it to disappear from view.

I want you to imagine now that an orange ball is entering at the right edge of your mental vision. Allow the orange ball to float slowly, gently toward the left, while you mentally dwell on this: The warm energy is stimulating every facet of your body. Feel the tingling. Notice how relaxed your mind is. When the orange ball reaches the left edge of your mental vision, allow it to disappear from view.
I want you to imagine now that a yellow ball is entering at the right edge of your mental vision. Allow the yellow ball to float slowly, gently toward the left, while you mentally dwell on this: Your mind is crystal clear now, and it is eager to take on new creative challenges. When the yellow ball reaches the left edge of your mental vision, allow it to disappear from view.
I want you to imagine now that a green ball is entering at the right edge of your mental vision. Allow the green ball to float slowly, gently toward the left, while you mentally dwell on this: You are maturing mentally and spiritually as the seeds of your creativity grow in the warmth of your newly found energy. You feel successful and happy. When the green ball reaches the left edge of your mental vision, allow it to disappear from view.
I want you to imagine now that a blue ball is entering at the right edge of your mental vision. Allow the blue ball to float slowly, gently toward the left, while you mentally dwell on this: A comforting blanket of peace surrounds you. You feel self-confident and protected. Your body is in perfect balance. When the blue ball reaches the left edge of your mental vision, allow it to disappear from view.
I want you to imagine now that an indigo (very deep blue) ball is entering at the right edge of your mental vision. Allow the indigo ball to float slowly, gently toward the left, while you mentally dwell on this: Your self-awareness deepens and you have great respect for yourself and for others. When the indigo ball reaches the left edge of your mental vision, allow it to disappear from view.
I want you to imagine now that a violet ball is entering at the right edge of your mental vision. Allow the violet ball to float slowly, gently toward the left, while you mentally dwell on this: You are part of the Force. Feel it flooding into you. You are calm and at peace with all things. When the violet ball reaches the left edge of your mental vision, allow it to disappear from view.
Now repeat the preceding exercise by having the balls enter the edge of your mental vision and float to the right edge and disappear. Use the same colors in the same sequence with the same thoughts to reflect on.
Then open your eyes and go on about your business unless you want to repeat the exercise again. Notice how much better you feel and how much clearer your mind is functioning. I recommend using this exercise frequently as a tune-up for learning even more sophisticated mental exercises. You also may have noticed the colored balls follow the same color scheme as a rainbow. ROYGBIV as such keeping it in mind may make your beginning practices easier to accomplish when it comes to recalling what the next color is.

Colored Ball Meditation:
Perform the “Colored Balls Exercise” above as directed by allowing the red, orange, yellow, green, blue, and indigo balls to enter from the right and disappear to the left, with the accompanying thoughts specified. Then when the violet ball appears at the right, allow it to reach the center of your mental view and then stop the ball at that point.
Cause the violet ball to enlarge until it envelops your entire body, bathing you in an ultraviolet light. Allow the ultraviolet light to fill your body completely, driving out all fear, all doubt, all negativism, all hate, filling you peace, knowledge, serenity, and the Force. At this point, allow your mind to focus on only one thought on which you seek help, information, enlightenment, or on which you desire to expand your skills.
You may stay in this state for as long as you wish. You will know when it is time to remove yourself from this state. It is also important to keep the proper level of respect for what you are doing. Keep in mind that in doing this you are taping into the Force. In doing so you are taping into everything and everyone. Not doing so may close the connection forever.

Self Hypnosis (Jedi Version)
Hypnosis Exercises :
The most important aspect of Hypnosis is TONE and PACE.
Use the voice you were born with. Don’t deliberately alter your voice in an attempt to make it more resonant, deep, or theatrical sounding. It isn’t needed and is in fact a hindrance.
The other aspect is Pace. Your speech pattern should be slow enough to give the subject time to respond to your directions and yet fast enough to retain their attention and interest. If you go to slow, the subjects mind might wander to other thoughts; you want to maintain the subject’s attention to your voice. Some people may need a faster pace while others need a slower pace. Experience will help you find the right pace. A pause of two to five seconds is a good average. For example: relax your knees (two-second pause); relax your calves (two-second pause); and now relax your toes (one-second pause) ; Relax your toes (two-second pause).
In some visualization routines you may need longer pauses. For example: I want you to imagine now that you are standing at the top of a spiral staircase (three-second pause); create the staircase (three-second pause); it is carpeted. Create the carpet (three-second pause).
Do not use your watch for timing these pauses; develop a feel for the timing. One way to do this is to perform the instructions yourself as you give them, thereby keeping a comfortable pace.
Speak in a rather dull, monotonous voice. The idea is to bore the subjects conscious mind to the point that it stops being active, allowing the subconscious mind to be accessible and receptive to your suggestions. If there is too much inflection or drama in your voice, the subject’s conscious mind tends to retain interest, thus remaining active and thwarting your goal of deep relaxation and susceptibility to suggestion.

It is also important to observe the subject. The key items you look for are breathing patterns and muscle tone. As the subject slips into deep relaxation, breathing will be easy and rhythmic. There will be an occasional very deep breath with easy exhaling.
Watch the hands of your subject. Are they gripping the arms of the chair? Fidgeting? Twitching? Or are they resting without apparent tenseness?
The head should droop as the neck muscles relax. The jaw should slacken. There should be no signs of muscle strain or tenseness.
The eyelids may flutter. This is not tenseness but rather an indication that the subject is in a state called REM. Or rapid eye movement. This state occurs at about 10 cycles per second of brain activity, which is well within the alpha range. If you observe REM, You know for sure the subject is under hypnosis. But the subject can also be under hypnosis without REM so don’t be concerned if you don’t see it.
In general look for sings of relaxation to indicate the hypnosis is working. Signs of nervousness or tenseness indicate the subject is not ready.

Two pre-hypnosis exercises. Used to familiarize your subject with hypnosis and put them at ease.. Say only the italicized words.

Exercise 1: I want you to close your eyes now for a brief exercise. I want you to picture a chalkboard in your mind. Create the chalkboard. It can be black or green or whatever color you wish. Create it. It has a chalk tray with chalk and an eraser in it. Do you have it?

(Wait for a response. When you get a yes response, proceed.)

Fine. Now take a piece of chalk and draw a circle on your board. Do you have a circle?

(Wait for a yes, then proceed.)

Good. Now print the letter A inside the circle. Do you have the A in the circle?

(Wait for yes, then proceed.)

Now erase the A from inside the circle, but don’t erase the circle. Say okay when you have done that.

(Wait for okay).

Very good. Now erase the circle and open your eyes.


At this point you may want to have a brief dialog with the subject about their experience with the chalkboard. Assure them that whatever their experience was, it was fine. Each person responds differently. Some actually see the board. Others sense it. Others know intellectually that it is there. All responses are correct. There are no wrong experiences in hypnosis; whatever you experience is the way it is for you, and is alright. Make a point of telling the subject that this sort of response happens frequently in hypnosis.

Exercise 2: Close your eyes again for one more training exercise. This time I want you to focus your attention on the tip of your nose. Are you doing this?

(Wait for yes, then proceed.)

Good. Keep your attention focused gently and casually on the tip of your nose and go on listening to the sound of my voice. In some of the hypnosis techniques we will be doing together, I will ask you to focus your attention on the tip of your nose in order to intensify your concentration and deepen your state of relaxation. If at any time during hypnosis you find your mind wandering, all you need to do is focus your attention on the tip of your nose as you are doing now and your mind will stop wandering and will once again follow my voice. Now open your eyes.


Again have a brief dialog about the experience… and answer any questions the subject has truthfully and as completely as you are able to do.

Everything so far has been about using hypnosis on others… What follows now are the 6 session plans as well as the individual sections used to comprise those sessions.… After that I’ll move on to Self-Hypnosis and how to use the individual sections found in this area to create self-Hypnosis tapes for personal use. As well as offer a few suggestions to get you started and give you a basic idea concerning phrasing and concepts you can use them or create your own.

Hypnosis Session 1

Session 1 consists of 12 sections in the following sequence: A, 1A, B, 1B, 1C, 1D, 1E, 1F, 1G, 1H, 1I, 1J.

((Between sections 1I and 1J give your suggestions. Using the following intro to them. “Repeat the following statements to yourself as I say them:” A few useful ones are “Every day in every way, I am getting better, better, and better.” Or “Positive thoughts bring me benefits and advantages I desire.” You can use these or tailor your own based upon the situation being worked upon… But you should at least put one suggestion in and probably no more then three at this point. Once done with your suggestions… move on to the closing section 1J.))

Just before starting session 1, give the following brief instruction to the subject: In a few moments I am going to ask you to close your eyes and follow my instructions. Shortly after we begin the session, I will ask you on three separate occasions to open your eye


3 responses to “The Jedi Exercises (from the Jedi Way book)

  1. I’m a experiencer who was given the force thru 11:11 from the visitors:My meditations-Voilet lights- white purple edged spinning lotus at crown,3rd eye open,and could see thru eye-lids at times,Heart light is pure white -Now every chakras white and golden light to bright with eyes closed-ability to move objects at times -with 2 fingers -without touching it-I see energy beings ,auras,orbs,sparks,shadow beings white beings-spirits-last contacted April 07

  2. How do I further my powers when GIA is a word,and the Matrix is reality. Where do I pull energys from –I’ve been facing north -it seems to help ? And the energy portals I’m seeing are a good source,but I also see bursting comets comming from the sky,millions of them Energy’s from the universe–turning blue and red-how to collect them?

  3. very nice guide, but whats with the Force? I understand you’re a Star Wars fan, but this is all taoist/yoga exercises with “force” replacing “chi”. email me, maybe i’m missing something.

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