There is a series of seven exercises for the successive development of the seven centers. We site the first, the brain, the one which counts in ordinary life. (The head is a luxury.) The other, the emotional also; but the only one which is necessary is the spinal cord, the one which you must first develop and strengthen. This exercise will strengthen it.
Hold out both arms horisontally at an exact angle, at the same time looking fixedly at a point before you. Divide your attention exactly between point and arms. You will find that there are no associations, no place for them, so occupied you will be with the point and position of arms.
Do this sitting down, standing, then on knees. Twentyfive minutes each position, several times a day - or fewer.
G. I. Gurdjieff 1940s