monomer/program_peace · Datasets at Hugging Face

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that you can perform while watching television
Eye Exercise Watching TV Upside Down
Lie on the floor on your back with your head near the TV and your feet away from it Watch
a movie or television program upside down so that you are looking straight up at the screen
Your eyebrows should be visible but out of focus just below the bottom of the TVs border
Do not allow your brow to raise Keep your eyes wide and your face relaxed Try to maintain
constant eye contact with the characters on the television Place your breath metronome
next to the TV so that it can guide you in paced diaphragmatic breathing Remain this way for
the duration of a TV show or movie
Afterward look in a mirror You should notice that your eyes look fuller happier and calmer
Watching inverted video is also a challenge for your brains visual systems and may build
cognitive and perceptual skills
Some of these exercises may seem strange forced and almost comical Remember
though that when you perform them you are coactivating behavioral subroutines not
ordinarily coactivated together because of social constraints By pairing these with
diaphragmatic breathing you reeducate your nervous system to treat them as safe making
that combination of subroutines possible The more you do it the more probable it is to arise
spontaneously in the future and eventually become a fixed part of your personality You will
rarely have the opportunity to make prolonged eye contact looking up with wide eyes
breathing diaphragmatically in the course of everyday life To build optimal behaviors into our
repertoire we must create artificially ideal worlds in which to practice
The next chapter widens our focus Behaviors like squinting looking down and glancing
away all have muscular components to them Chapter discusses repetitive muscular strain in
detail and considers the panoply of negative effects on us This will set the context for the rest
of the book which will guide you to overcome it
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Bullet Points
e Squinting eyebrow raising looking down and gaze aversion are forms of trauma that
fracture our composure but can easily be rehabilitated
e Widening your eyes relaxing your brow looking up and practicing a fixed gaze have
many benefits and will literally change your perspective on life
e Squinting is defensive and intended to protect the eyeballs On a fundamental level it is
a sign of defensiveness or submission Deliberately widening the eyes can end excessive
squinting and is especially easy to do when breathing long deep breaths
e Raised eyebrows are analogous to the action of moving the ears backward in other
mammals This action is performed by an animal being chased so that it can hear its
attacker behind it It is submissive and so should not be strained for long periods
e Eyebrows lowered is analogous to ears forward which is the posture for an animal
chasing another This should not be strained either However becoming comfortable
lowering your eyebrows into a full frown will increase your nonverbal dominance The
same goes for glaring and the sideeye
e Looking down is submissive and doing it habitually weakens the muscles that allow us to
look up Looking upward above the horizon more often strengthens your ocular muscles
and conditions your nervous system to stop casting your gaze toward the floor
e Social trauma has caused us to become afraid of fixing our gaze on anything especially
anothers eyes
e Making prolonged eye contact with yourself in a mirror or simply gazing calmly at points
in space will train your unconscious visual control systems to be comfortable
maintaining a fixed gaze
e After making eye contact look at or near the eye line rather than below it
e Looking at characters on the TV straight in their eyes will strengthen your ability to look
real people in the eyes
e Speaking to someone on the telephone while making sustained wideeyed eye contact
with yourself in a mirror will strengthen your facetoface rapport with others
e Spending time in complete darkness while engaging in paced breathing will help you
make your visual systems default activity less chaotic and frightening Using sound
reducing earmuffs can do the same for your default auditory activity
e Watching TV upside down can reinforce looking up and eyewidening
Chapter Hold a Steady Upward Gaze with Wide Eyes
Chapter Endnotes
Pease B Pease A The definitive book of body language Bantam Books
Lutz T Crying The natural and cultural history of tears Norton
Hasson O Emotional tears as biological signals Evolutionary Psychology
Even C Schrder C M Friedman S Rouillon F Efficacy of light therapy in
nonseasonal depression A systematic review Journal of Affective Disorders
Keating C F Human dominance signals The primate in us In S L Ellyson J F
Dovidio Eds Power dominance and nonverbal behavior pp SpringerVerlag
Keating C F Keating E G Visual scan patterns of rhesus monkeys viewing
faces Perception
Keating Human dominance signals
ChevalierSkolnikoff S Facial expression of emotion in nonhuman primates
In P Ekman Ed Darwin and facial expression A century of research in review pp
Malor Books
Trichas S Schyns B The face of leadership Perceiving leaders from facial
expression The Leadership Quarterly
Carney D R Hall J A A LeBeau L S Beliefs about the nonverbal expression of
social power Journal of Nonverbal Behavior
Tubbs S Human communication Principles and contexts th ed McGrawHill
Hermann H R Dominance and aggression in humans and other animals The great
game of life Academic Press
Sapolsky R M The influence of social hierarchy on primate health Science
Gomez J C Ostensive behavior in great apes The role of eye contact In A E
Russon K A Bard S T Parker Eds Reaching into thought The minds of the great apes
pp Cambridge University Press
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Cruz W Differences in nonverbal communication styles between cultures
The LatinoAnglo perspective Leadership and Management in Engineering
Sadri H A Flammia M Intercultural communication A new approach to
international relations and global challenges Continuum International Publishing Group
Knapp M L Hall J Nonverbal communication in human interaction th ed
Cengage Learning
Knapp Hall Nonverbal communication in human interaction
Hogan K Stubbs R Cant get through barriers to communication
Pelican Publishing Company
Farroni T Csibra G Simion F Johnson MH Eye contact detection in humans
from birth Proceedings of the National Academy of Sciences
Lohaus A Keller H Voelker S Relationships between eye contact maternal
sensitivity and infant crying International Journal of Behavioral Development
Van Edwards V Captivate The science of succeeding with people
Penguin Random House

that you can perform while watching television

Eye Exercise Watching TV Upside Down

Lie on the floor on your back with your head near the TV and your feet away from it Watch

a movie or television program upside down so that you are looking straight up at the screen

Your eyebrows should be visible but out of focus just below the bottom of the TVs border

Do not allow your brow to raise Keep your eyes wide and your face relaxed Try to maintain

constant eye contact with the characters on the television Place your breath metronome

next to the TV so that it can guide you in paced diaphragmatic breathing Remain this way for

the duration of a TV show or movie

Afterward look in a mirror You should notice that your eyes look fuller happier and calmer

Watching inverted video is also a challenge for your brains visual systems and may build

cognitive and perceptual skills

Some of these exercises may seem strange forced and almost comical Remember

though that when you perform them you are coactivating behavioral subroutines not

ordinarily coactivated together because of social constraints By pairing these with

diaphragmatic breathing you reeducate your nervous system to treat them as safe making

that combination of subroutines possible The more you do it the more probable it is to arise

spontaneously in the future and eventually become a fixed part of your personality You will

rarely have the opportunity to make prolonged eye contact looking up with wide eyes

breathing diaphragmatically in the course of everyday life To build optimal behaviors into our

repertoire we must create artificially ideal worlds in which to practice

The next chapter widens our focus Behaviors like squinting looking down and glancing

away all have muscular components to them Chapter discusses repetitive muscular strain in

detail and considers the panoply of negative effects on us This will set the context for the rest

of the book which will guide you to overcome it

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Chapter Bullet Points

e Squinting eyebrow raising looking down and gaze aversion are forms of trauma that

fracture our composure but can easily be rehabilitated

e Widening your eyes relaxing your brow looking up and practicing a fixed gaze have

many benefits and will literally change your perspective on life

e Squinting is defensive and intended to protect the eyeballs On a fundamental level it is

a sign of defensiveness or submission Deliberately widening the eyes can end excessive

squinting and is especially easy to do when breathing long deep breaths

e Raised eyebrows are analogous to the action of moving the ears backward in other

mammals This action is performed by an animal being chased so that it can hear its

attacker behind it It is submissive and so should not be strained for long periods

e Eyebrows lowered is analogous to ears forward which is the posture for an animal

chasing another This should not be strained either However becoming comfortable

lowering your eyebrows into a full frown will increase your nonverbal dominance The

same goes for glaring and the sideeye

e Looking down is submissive and doing it habitually weakens the muscles that allow us to

look up Looking upward above the horizon more often strengthens your ocular muscles

and conditions your nervous system to stop casting your gaze toward the floor

e Social trauma has caused us to become afraid of fixing our gaze on anything especially

anothers eyes

e Making prolonged eye contact with yourself in a mirror or simply gazing calmly at points

in space will train your unconscious visual control systems to be comfortable

maintaining a fixed gaze

e After making eye contact look at or near the eye line rather than below it

e Looking at characters on the TV straight in their eyes will strengthen your ability to look

real people in the eyes

e Speaking to someone on the telephone while making sustained wideeyed eye contact

with yourself in a mirror will strengthen your facetoface rapport with others

e Spending time in complete darkness while engaging in paced breathing will help you

make your visual systems default activity less chaotic and frightening Using sound

reducing earmuffs can do the same for your default auditory activity

e Watching TV upside down can reinforce looking up and eyewidening

Chapter Hold a Steady Upward Gaze with Wide Eyes

Chapter Endnotes

Pease B Pease A The definitive book of body language Bantam Books

Lutz T Crying The natural and cultural history of tears Norton

Hasson O Emotional tears as biological signals Evolutionary Psychology

Even C Schrder C M Friedman S Rouillon F Efficacy of light therapy in

nonseasonal depression A systematic review Journal of Affective Disorders

Keating C F Human dominance signals The primate in us In S L Ellyson J F

Dovidio Eds Power dominance and nonverbal behavior pp SpringerVerlag

Keating C F Keating E G Visual scan patterns of rhesus monkeys viewing

faces Perception

Keating Human dominance signals

ChevalierSkolnikoff S Facial expression of emotion in nonhuman primates

In P Ekman Ed Darwin and facial expression A century of research in review pp

Malor Books

Trichas S Schyns B The face of leadership Perceiving leaders from facial

expression The Leadership Quarterly

Carney D R Hall J A A LeBeau L S Beliefs about the nonverbal expression of

social power Journal of Nonverbal Behavior

Tubbs S Human communication Principles and contexts th ed McGrawHill

Hermann H R Dominance and aggression in humans and other animals The great

game of life Academic Press

Sapolsky R M The influence of social hierarchy on primate health Science

Gomez J C Ostensive behavior in great apes The role of eye contact In A E

Russon K A Bard S T Parker Eds Reaching into thought The minds of the great apes

pp Cambridge University Press

PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body

Cruz W Differences in nonverbal communication styles between cultures

The LatinoAnglo perspective Leadership and Management in Engineering

Sadri H A Flammia M Intercultural communication A new approach to

international relations and global challenges Continuum International Publishing Group

Knapp M L Hall J Nonverbal communication in human interaction th ed

Cengage Learning

Knapp Hall Nonverbal communication in human interaction

Hogan K Stubbs R Cant get through barriers to communication

Pelican Publishing Company

Farroni T Csibra G Simion F Johnson MH Eye contact detection in humans

from birth Proceedings of the National Academy of Sciences

Lohaus A Keller H Voelker S Relationships between eye contact maternal

sensitivity and infant crying International Journal of Behavioral Development

Van Edwards V Captivate The science of succeeding with people

Penguin Random House