How to poop?

Welcome.

You know how to poop.

You have it in you.
You want it out of you,
it wants to get out of you too.

The following exercises invite you to tune into a moment of release.
Of letting go.
Of allowing life to happen.

What?

The system you’re about to witness is developed through years of research and now for the first time made available for free and for everyone.
It follows a set of simple exercises that stimulate an organic release of organic matter.

We invite you to go through the whole system once, experiencing it part by part.
Using either the audio guide or the written summary below.
The whole process will take approximately 40 minutes.

After having gone through the system once, we invite you to choose one or two elements from it that especially resonated with you and embed them into your daily bathroom routine.

Enjoy.

How do I start?

Setting the ground .

To give this system a fair try, we invite you to take time for it.

Each exercise is an invitation.
Always be in touch with yourself when doing the exercises and only follow instructions that feel good to you in the moment.
Please take breaks whenever you feel like it.

Let’s begin by setting the space.

Imagine you take yourself out on a date to the toilet.

Set some nice lighting, maybe put a candle there.
Establish a space that is clean and devoid of any uncomfortable smells. Maybe put a carpet so your feet stay warm on the ground.
You may use a small step or box to put your feet onto while pooping to encourage a more organic hip position.

Possibly lock the door and make sure that your needs for privacy are met.

We suggest the absence of music while pooping, to encourage deeper listening to what’s rumoring within.

Put on well tempered and comfortable clothes that allow you to touch the skin of your lower back and belly with ease.
Drink a sip of water or herbal tea, and off on we go.

Once you established a comfortable place to poop.
The next step is to prepare the body.
If you are planning to use the audioguide, make sure that your device is charged and available at hand.

You will be guided on when to start the audio exactly.

Tuning in .

We begin by preparing the body gently.
This is best done somewhere close to your bathroom.
In a cosy space with at least 1,5sm around.

Historically we have developed to poop while squatting.

In order to remind your body of this intention we will do an “asian squat” for a few minutes.

If your body allows to, simply bend your knees until the entire weight of your hip is dropped and you are resting on both feet. Throughout the exercises try to keep the sides of your spine gently lifted towards the ceiling.

Here are some variations to make this exercise easier:

1. If your ankles are lifted off the floor, you may put some books underneath them, to support full grounding.
2. To make this position more comfortable you can put a chair in front of you and rest a part of your body onto it. Make sure to keep your spine uplifted.
3. You may also take a harder pillow and sit down on it, then move with your feet as close to your butt as possible, keeping the spine up straight.

Once you are comfortably squatting, you can turn on the audio-guide or continue reading step by step.

Relax your face.

Relax your breath.

Relax your shoulders.

Relax your neck.

Start by gently tensing and relaxing your anal muscles.
Short waves of tension. Followed by a moment of conscious relaxation.

Repeating this for a few rounds will help you grow aware of your anal and rectal area.

Keep doing this for about a minute or two.

To help you relax your intestines, you can start to gently rub your belly and lower back, get a good feeling of this region of your body.
Take your time to feel all around it.

From here you may go on to a deeper massage. You can use some careful force to explore all the organs of your lower abdominal region.

From the bellybutton downwards, press around and move the organs in whatever way is fun for you. Do not go into any areas that are painful. You want to let yourself be guided by pleasurable curiosity.

After about 5-10 minutes of self explorations you may move on to the toilet.

Releasing down .

Welcome.

Please sit down. Place the soles of your feet on the ground. If comfortable and warm enough take your shoes and your socks off.

We invite you to witness your environment for a moment.

Where are you right now? What do you see? What colors are present? Are there any shadows?

Are there any dominant sounds?

Is there a subtle hum?

Can you hear your breath?

Take a moment to land in your body.
Relax your arms. Relax your face.

How is your breathing right now?

It is good the way it is. Simply witness it.
It is changing constantly.
It is changing by itself.

Within the next 20 minutes you may refrain from using any force around your pelvic region.
You are invited to stay completely passive in this area and simply witness change happen.

If there is a poo coming at any moment, we encourage you to simply experience what it brings to your body.
How is it affecting your breathing?

How does it feel for your rectum and anus?
Refrain from any urges to push, finish or to cut a poo.
As it comes is good.

Trust that your body knows.
Trust your organs.
Let go of any urges to control.

Remain with your feet on the ground and keep your spine uplifted throughout the exercises.

You may start by gently placing the palms of your hands on the sides of your belly with your thumbs on the same level as your bellybutton.

Move your hands up and down very slowly, very faintly dragging the uppermost layer of skin with them and keeping the points of contact to the body as they are.

Keep doing that for about half a minute.

Breathe, breathe into your belly and allow your breath to travel all the way to the end of your spine.

You may notice how by itself the skin will move slightly further and further.

Release your hands and place them on the sides of your lower back on a similar height as before.

Notice how your breath becomes lighter and travels easier with time.

As an exercise of fascia relaxation, we want to release these upper layers of muscles, using them as a pathway to the lower muscles and organs.

We will continue our gentle fascia massage on the face and neck.

Relax your jaw. Relax your mouth.

Your mouth is the opposite end of the tube that becomes your anus.
They are connected.

Place your fingers and beginning of the palms on the sides of your jaw, with the pointer finger following the jawline
Continue your tiny massage.
Slowly and gently dragging the skin up and down.

Notice how after 20 repetitions your skin travels further.
With ease. All by itself.

Again release your hands and place them symmetrically on your upper neck. Repeat the fascia massage for as long as feels good.

The muscles in your belly, rectum and lower intestines are in constant exchange with your neck and shoulder area.
It is possible that you will witness some belly muscles freeing up, as the muscles from the shoulders and neck start to let go.

There is no need to force it.
It will come and it will be clear to you once its there.

Next we will go on to mobilize the neck along three separate axis.

Lengthen your spine, relax your arms and allow them to hang next to your body.

Feet firmly grounded. Knees approximately at 90 degrees.

Tune in to your breathing.
We will connect the breath and the movement for this exercise.
We will do continuous steady movements.
Go only as far as is easy.
Do not enter any tensions, stop as soon as you witness any resistance.

With your next exhalation, start by moving your chin towards your chest.

During the inhalation tilt your head towards your neck, looking up.

Repeat this movement for 10 sets of breaths.

As long as there is breath, there is movement.
As long as there is movement, there is breath.
Continuous breathing. Continuous movement.

With the next exhalation you move with your right ear towards your right shoulder.
Inhale move your head to the center.
Exhale left ear towards the left shoulder.

Only as far as is easy. Calm continuous movement.
Calm continuous breath. Without any force. Fully with ease.

Repeat for 10 breaths.

Find yourself in the center.

With the next exhalation, rotate your head to the left, looking over your left shoulder. Inhale center. Exhale looking over the right shoulder.

Again 10 repetitions.

Coordinating breath and movement.
As long as there is breath, there is movement.
As long as there is movement, there is breath.
Continuous breathing. Continuous movement.

Take a moment to witness the changes in your body and with your breathing.

We have come to the last exercise.

So let’s release those shoulders.

Start by sitting down neutrally, spine elongated, feet firmly on the ground and arms hanging to the sides.

This is an exercise of patient witnessing.

Gently look at the outer edge of your left shoulder.
Good.
Now look front again.

You are now invited to move this outer corner of your left shoulder, towards your left ear. Very, very, slowly.

As you move your shoulder up. Continue to breathe freely and allow all the muscles to release that are unnecessary to fulfill this movement.
Pay extra attention to the area between your shoulder and your neck.

This may take somewhere between 1-3 minutes. (or longer if you like)

Once you have arrived at the top, take a few breaths and melt away all the tensions that you don’t need to hold your shoulder in place.
Often that’s a surprisingly large amount of muscles.

You may also discover some potential releases along the opposite shoulder and the sides of your belly.

Choose when you are done and then slowly, very slowly, lower your left shoulder again.

This may again take between 1-3 minutes.

You may experience your left shoulder to sit significantly lower than your right.

Don’t worry, that’s normal.
You can make you symmetrical again.

Repeat the same movement on your right side of the body.

Take your time.
Release all the tensions that are connected to this movement and find freedom and space in it.

That was our last exercise.

You may stretch your arms up for a moment. Shoulders relaxed and possibly releasing some gas from your stomach.

We hope you had a good poo and possibly developed a deeper understanding of the processes that are happening in you since you were born.

Lastly we would like to invite you to contribute to our project with your own experiences and insights.

If you discovered any exciting new technique or wish to share your own personal tipps with the community, please email them to poop@collective-b.at. 

We will collect your wisdoms, integrate them into our system and make sure that they reach a wide array of poopers.

Thank you.

Overview of Exercises:

• Setting the space nicely
• “Asian Squat”
• Tensing and relaxing anal muscle
• Belly and lower back massage
• Witnessing the space – vision, hearing, smells, feelings
• Listening to the own breath and its breaks – beginning to end
• Fascia Release – gentle rubbing the skin of the belly, back, face and neck
• Neck mobilizations – 3 Axes
• Shoulder Feldenkrais Release

P.S. Listen to your body when it calls you. Pooping is a basic need.
Giving in to that need is a basic right that any body should be gifted.

Resources:

But why?

Well.

To establish fresh and engaging ways of going about an everyday task.

To develop a healthy and appreciative relationship towards the body and its basic functions.

To transform stressed pooping patterns and the way that the own toilet is seen.

To ground more moments of comfort and relaxation within the day.

Who are you?

Today “We” are Gregor.
All right, liabilities and typos included.
Poop@collective-b.at