Sie sind auf Seite 1von 56


Calm Mind

An ancient, forgotten natural 4-Step program to eliminate stress and to create a quiet mind!

Compiled and Written by

Dr Graeme Teague
B.Sc, B.App.Sc (Chiropractic), Cert.Hom

The background


The How-To Area

information you need to know.

Page 3

Three steps to

Step One

Removing Stress

reduce stress quickly..

Page 7

Breathing Technique.

Page 11 Page 15 Page 18

Step Two

Calm Your Mind

Calm Your Mind Observe Your Mind

Acupressure. T.A.T Tapas for

Page 20 Page 27 Page 33 Page 43

Step Three

Reprogram Your Mind

trauma E.F.T change your thought patterns Advanced Techniques


Page 47 Page 52

Step Four

Mudra Remove the Causes Recap how should you approach this book

Page 55

This e-book contains an ancient proven way to beat Anxiety, Depression and Stress. There is no fluff or huge volumes of background material. There is one simple explanation for this You want to remove your stress, anxiety or depression. You dont want to read about why it will happen or how it will happen. All you want to know is when it will happen and what to do to make it happen. This e-book is short, simple to understand and quick to use. So you can remove all your stress, anxiety and depression feelings. So enough with the fluff stuff and onto the important stuff the four steps. There are four steps to remove all your stress

Step One: Learn to Remove Stress. Step Two: Learn to Calm your Mind. Step Three: Reprogram Your Mind Step Four: Remove the Underlying Causes

Following these four steps will give you a life of relaxation, calm and peace, without the feelings of anxiety, stress, depression and many other negative emotions. These steps work not just for the emotions listed above; they work for all kinds of stress, emotional and physical. Just follow the four steps and gain the life you want and deserve. All the steps use ancient techniques that have been used for thousands of years. Sure life has changed over the years and with it the types, volume and severity of stress has changed also for the worse.

However these techniques still work and work well. These are used extensively throughout the world; they are just seldom used or even heard of in most Western Health Clinics.

I have been asked many times to prove these 4-Steps work; and without going into details I can answer from both logic and experience.

If one person follows these steps and removes and prevents all their stress, then these steps work. If everyone follows these steps and all their stressful emotions disappear, then the process works until that is, one person follows these steps and fails to get better. The theory of the process is true until the process fails. The process will not fail, for everyone who follows these 3 steps exactly as they are outlined will remove their stress.

And This Is So!

How should you approach this amazing information?

There are four steps to follow. To gain the benefits you desire you must master each step before you proceed to the next. This is the essential ingredient. What is mastering? This means practice, do not feel you must perform each step excellently before you go onto the next. Mastering means understanding and using so that the technique is automatic. So that you dont need to continually go back to reading each section.

The people who have tested this program have found that it takes a few days to a week to gain the initial benefits from each section, as well as being able to use them without referring back to the written text.

My suggestion is use Step One for the first 2 weeks, add in techniques from Step Two but dont try to force the process, dont even read the next steps. For the next 2 weeks just read and do Step One and Two.
Then proceed to the next steps, which is easier to master as you can constantly refer back to the text to follow the step-by-step process to reprogram your mind. Use these for at least a week before you proceed to Step Four. Step Four is the preventative side of the technique. The easiest to do, it does take time to take effect. So perseverance is the key. With time (habit) you will see amazing changes in your stress levels. So all I can say now is

On to Step One!

Step One: Learn to Reduce Stress.

One of the most common questions I have had from clients is how can I reduce stress. Why? You have known that stress affects you in many different ways. Back pain is just one of those ways, as is poor health, fatigue, infections and even digestive problems. If you have low stress levels, you will also have high energy levels. In this state your body heals faster and more effectively. Stress relief is an integral part of having good health, wellbeing and longevity. However stress relief is an often confused subject. You may believe that you need to meditate, change your lifestyle or go sit on a sacred mountain to obtain stress relief. Actually this is not the case, far from it to be precise. Stress relief is the ability to calm your mind, relax your mind and not let the outside world in to cause any stress effects in any situation at anytime. You can learn to do this easily, and by doing it correctly you can meditate in just a few minutes. You can also calm your mind instantly and banish the outside world at will. So enough talk, onto the first phase of relieving your stress.

Some Essentials
There is a difference between mental relaxation and mental calm (meditation). Mental relaxation is only the first step of calming your mind. It is the most common and most written about. This is where you are told to picture pleasant scenes in you mind, or say words over and over, or listen to CDs, all to help your mind relax. Meditation is by definition a calming of your mind. Calm means having no activity no thoughts and no mental movement. If you are playing a movie, seeing a picture, saying words or listening to sounds, you do not have a calm mind. There is mental activity, this is relaxation not calm. All the CDs, tapes and programs out there are teaching you to have mental relaxation. They are trying to relax your mind not calm it. Admirable, but only the first step in stress relief.

In these lessons you will learn so much more. You will learn a simple, yet powerful way to relax your mind and to use it to gain what you desire without needing to listen to anything. Enough said

Mental Relaxation
Mental relaxation comes in two parts. The first is both easy and hard, in fact it comes in way of a challenge. You need to help relax your mind. To do this you need to stop adding in stress as much as possible. As a result of this goal (the easy and hard part), you need to do the following.

Step One:
Stop watching, reading, or listening to the News or Current Affairs. Yes, for the next 2 weeks, no radio, TV or newspaper news. You can read the sports, funnies or weather. But no doom and gloom news. Dont listen or watch the news at all. People may think this odd; surely you need to know what is happening in the world around you. You dont, the news you need to know will find you anyway. The news that isnt important wont. Do you need to know there are famines, deaths, wars, traumas, economic gloom, viral threats or any other stress event? Unless you plan to quit your job and join the Red Cross or equivalent to help the world, why do you need to hear it over and over and over. By hearing or seeing the news, then you identify with the stress. The stress then enters your mind and body. It takes energy to process the events. The energy s dragged from other systems in your body to deal with the stress. And As Einstein said You cannot CREATE or DESTROY energy For every stress you give energy to, you are taking it from a system that need it to function ideally. If you take too much, systems will fail, health will deteriorate and yes, back pain will occur. To repeat Step One: Do NOT watch, listen or read the News or Current Affairs for TWO WEEKS!

Step Two: The 3 Minute Pause

This is a technique that I still use daily. It was taught to me a few years ago and is the best introduction to stress relief I know. All you need to do is Ten times each day, for 3 minutes each time, you need to break your concentration on any stress event occurring. Then fill your mind with a pleasant memory or a future projection. This is good to do in any time of stress. Just disconnect from the stress by thinking of something completely opposite. A pleasant memory of your past, a holiday you once took, or you can make up anything. Just play it like a movie in your mind for 3 minutes. By changing the direction of your thoughts you dispel the negative stress mentally and vibrate in a positive state. The thought can be the same each time or different. It needs to be positive and happy and you need to play it in your mind for 3 minutes. Feel the feelings of the time or imagine how you would feel in the projection you make. Hook into the full feelings of that moment you have created. You want to feel how you would feel if everything you wanted to happen actually occurred already. You can do this for your back pain, health, life, finances or whatever. The thought isnt important; the feeling of happiness and that it has already happened is the main focus. When you change the focus you change the situation and the stress Just stop now and try this, feel the feeling remember a holiday spot, the birth of your child, a happy memory, or even a projection of better events in your future. At the end of the 3 minutes take a quiet breath in and out and say (aloud or to your self) a heart felt thank you. By doing this you are putting your body and mind in a state of positive vibration. The more positive state your body achieves, the less negative events will effect you. Your body is inherently positive; it functions better that way and will heal faster. The ten times of 3 minutes will dispel all the negative effects on your body and mind from the day. You may struggle to remember to do this 10 times each day. But try anyway for the next two weeks

Again, no details just DO it. Finally, a simple step to finish with

Step 3: Choice
Choice is yours you can choose to be stressed, you can choose to be unhappy or you can choose to be happy. The 3 minute pause, the not watching the horrid events of the news and current affairs are all choices. They help to stop stress entering your mind and upsetting the balance. Choice does the same. You can say a simple affirmation that works extremely well. Say it often, say it when stress is around you, and say it when it isnt. Just say it often, in your mind or out loud if you wish. Happiness is a state of mind, not a state of your external environment. If you think you will be happy if you had a million dollars, or the best job, the perfect relationship, or any other external desire you are wrong. You will be happy when you decide to be happy no matter what. Then your energy levels will rise, stresses will disappear and life will become fun, enjoyable and your mind will become calm and quiet. So what do you say, what miracle statement must you memorize? Nothing complex, nothing long just these simple words I Choose To Be Happy Now That is all, say it now, believe it now, feel the smile emerging on your face. The more you say it, the more you use it with the techniques in this manual, the happier you will be and stay. And now that you have mastered the first step, the next takes you through the process of calming your mind. Training it to be still, quiet and calm


Step Two: Learn to Calm your Mind.

What You Will Learn...
There are 3 steps to this step. Each as easy as each other but each must be done in order. It only takes a few minutes to learn and only a few minutes to practice. But first Above I mentioned you should do Step 1 & 2 for the first 2 weeks meaning do not do step 3 or 4 until you have mastered this step! I further clarify this as

There are 3 steps in Step Two breathing, calming the mind, observing the mind. Again I want you to do the breathing only for today and the next 2 days, then add in the calming the mind step for a few days and finally add in the Mudra for observing the mind and use all three until 2 weeks have passed.
But some background things you should understand also You are governed by three ancient natural laws

The Law of Healing like a cut, your body heals itself if it has the
information and energy to heal. The energy to heal is abundant in the quiet mind.

The Law of Increase with ages comes wisdom. You become better and
more effective at what you do with time. Your health in all areas, including the mind, becomes better with time. Tomorrow is better than today.

The Law of Habit what you repeat you have. Habit forms with time, it
takes 31 days to form a habit, good and bad habits. Time is the greatest healer 31 days to be precise.


These laws are true and are always true. You do not need to know why or how these are true, except to accept these are true. This is how your body and mind are governed belief is not necessary, just heal, get better and make it a habit.


Step One: Breathe

The easiest tool for relaxing the body and mind, and removing blockages is to breathe. With every exhalation, we release piled-up stresses, physical tension, and FEAR. Deep exhalation empties us, so that we can receive more fully the next inhalation. Inhaling brings in energy and life to the body. Now the life energy can move more fluidly through our system Your breath is the simplest and most perfect of all tools you have at your convenience. It can be used at any waking moment to enhance and balance your energy, so that you can better able to be in harmony and health.

Breath is the Basis for Energy!

Follow this simple breathing practice to restore balance to all of the functions within you: (this can be done sitting, standing or lying down) Place your hands under your armpits (arms crossed) with your thumbs on the centre of the chest, and then begin counting your exhalations (One, exhale, inhale. Two, exhale, inhale. Three, exhale, inhale. And so on.) Count until you have completed thirty-six breaths. If you lose count, you may start again, but this is not essential to do so. This can be done at the start of the day to energize yourself, and at the end of the day to de-stress from your days activities.

Before you start breathing, note these important rules:


Relax when you breathe dont change your breathing. Just relax, smile and breathe naturally. You are trying to relax your resting breathing rate. Not trying to force your breathing.

Focus on your counting - dont worry about your breathing. Just focus on counting each time to breathe out. Your breathing will naturally change.

Dont try to change your breath - your breathing will change by itself. As you count your breathing slows and deepens naturally. This is not a conscious activity, your breathing will slow as your mind slows and calms.

Just count your exhales - you are counting 36 full cycles of breath. By counting only as you exhale, your breathing will relax quicker. When you breathe out you release stress and your mind and breathing calm further. So only count your exhalations.

Allow your breathing to unfold naturally. So watch your breath, dont try and change it. In time your breathing will automatically become deeper and more rhythmic.

When to Breathe
Do your 36 Breaths each day until you find you can complete it without your mind wandering or losing count. Once this is achieved, it will only take a few counts of your breathing to bring you to a deep state of relaxed breathing and then you can add the other steps to the process.


Step Two: Calm Your Mind

Meditation is a matter of quieting the mind and letting go. No thinking, analyzing or processing. Learning to just be Do not be put off by the word Meditation. After all it only means to focus on one thing and one thing only. Western Meditation is filled with scenes of rivers, lakes and forests. The ancient meditative techniques are there to quiet your mind instantly. This instant quieting of the mind takes only minimal time to master. Again the three laws healing, increase and habit. Below is a simple step by step process to meditate using a simple, proven ancient technique, eventually you will be able to gain all the meditation benefits in 3 minutes

Step 1
Sit, relax and do your 36 Breaths. As time goes by and habits form, you only need to breathe in and out 9 times to get to a deeper breathing level. Breathe normally; dont change how you breathe or the depth of breath. Just count your slow inhalation and exhalation Just relax as you breathe.

Step 2
Sit and hold the pictured Mudra below. Hold the mudra with your eyes closed for 3 minutes and just watching your breathing still and feeling the rhythmic pulse of your heart beat. No counting just sitting and relaxing, holding the mudra. When 3 minutes is up, open your eyes and relax or do whatever you have planned. That is all it takes to meditate, nothing hard, just a simple process that works and works great. Once you can do this easily and you will find your mind is clearer, calm and relaxed,


and then you can separate the breathing from the meditation and do them separately if you like. And the three minutes dont set an alarm; just tell yourself you are going to do this for 3 minutes. You will be surprised at how your mind knows when three minutes is done. Trust yourself to know the time to stop.

What is Mudra?
Mudra is an ancient healing art that has been long forgotten. It is the origination of all health care, Eastern and Western. Mudra are a form of communication, no different to holding up your hand to say stop. There are Mudra for external communication such as the stop signal, thumbs up, using fingers to point or others fingers to swear with. There are mudra to communicate instructions within the body and mind. These help to instruct the body to do as you desire. The first law of your body and mind is the law of healing healing needs the energy and information to heal. Mudra are the information source for your body to heal as you wish it to. Mudra are quick in action, have benefits beyond belief at times. Mudra will be the revolution in stress relief as they need only be applied for a few minutes, yet benefits can be immediate.

A simple, proven and powerful tool to use!


The Mudra for developing a Calm Mind

Some of you may struggle at the thought of sitting still for more than a few seconds. All of us have trouble sitting at different points of our life. Meditation is only a matter of doing and observing.

All you do is Sit with a straight back, with four fingers of your right hand together in a straight line, feel the pulse on your left wrist. Press the fingers lightly so that you can feel the pulse in each fingertip. Palms are together. Close your eyes and concentrate on your third eye (between your eyebrows) and breathe deeply and slowly for three minutes. Do not worry if you cant feel your pulse, just place your finger tips on the area and relax and focus on the point between your eyebrows and your breath if you cant feel the pulse.


Step Three: Observe the Mind

The Quiet Mind

Meditation using Mudra is simple to do and quick. The next step is to teach your mind to stay calm and quiet. This is done by finishing the two steps above with another Mudra. This completion can be done with your eyes open or closed, whichever you feel best at the time. So all you need to do is:

Step One: Breathe! Step Two: Meditate with the Mudra. Step Three: Quiet the Mind: simply place your
thumb and first finger together with both hands and rest the back of your hands on your thigh and just be. For just a few minutes or more.

Dont put any thought into it. Just sit quietly with your quiet mind and just be. With the quietness, watch what happens in your mind. Again, it might be like watching a movie, or some still photography show, or feelings, glimpses of various things or just stillness. But just sit there for a few minutes and observe your mind. Your mind should be like a mill pond; still, calm and clear.


This is the state of purity. Your natural state, where the three laws of life exist and work optimally. In this state your law of healing accelerates, the law of increase works at light-speed and the law of habit as always takes its 31 days. Calming and quieting your mind is essential for stress relief. It is also essential if you want to access your entire mind and its benefits. Once you have a quiet mind, which can be achieved using the Mudra you can utilize your still mind to create the world you want free of stress. If your mind is quiet you can just sit and observe the mind. Sit calmly and watch your mind unfold. It will be like a picture show or movie, you will notice feelings and insights into many different events. For now just learn to watch your mind and just be... just for a few minutes or longer.


Step Three: Reprogram Your Mind.

Reprogramming your mind sounds hard, but is simple to do using a few ancient techniques. Acupressure and Acupuncture are based on the concept of the body being formed of energy channels. If blockages form in these channels then disease develops. Disease of any kind will produce symptoms, whether they are minor or major. Symptoms are your bodys alarm signal to inform you that you are out of balance. Using the Acupressure system along with some simple exercises, you are able to use a time honoured and proven, yet forgotten technique to reprogram your mind. Below are three procedures to follow to obtain the clear, calm and relaxed mind you desire. Free of anxiety, worry, fear and depression. Use the Acupressure exercises daily as directed; add in the EFT and TAT technique to help remove the various obstacles and traumas that may have affected your mind and body. Together they will reprogram your mind to give you a life free of anxiety, worry, fear and depression.

Acupressure pre-dates Acupuncture, as one of the oldest health care modalities in existence. Below are some simple techniques that remove and reprogram your body and mind to release stress permanently. Stress affects you emotionally; it also changes you at a cellular level. Acupressure helps to change all levels within your body to completely remove the effects of stress.


Although very easy to do, it does take some time for these points to work and stay that way. Again, the law of habit applies; just do them daily and you will feel better very soon and stay that way. First some basics to follow, to make sure things are done correctly

Holding Acupressure Points

The points need to be touched not pressed. The points will pulsate, however if firm pressure is applied then this pulsation is less likely to occur. The points can be done at any time, even if they pulse within a few seconds they should still be done as often as possible. If the points are slow to start pulsing then holding them longer and more frequent is better. Dont be concerned if a pulse can not be felt, it may take a few days or longer to feel the pulsation initially. It will happen though. The pulsation is your bodys energy current, not a heart beat. So light touch is needed. Holding the Acupressure points is similar to jumper cabling a car battery, only a connection is require for things to occur, not firm pressure.

If your hands are idle, they are better used to self treat yourself, as the more you improve your health the better! Remember: that you cant over do the points, you cant make a problem worse you cant create a new problem the points are the size of your fingertip and have a three-inch radius of effective area (for an adult, scale down for children).


Which Acupressure Points Should You Do?

The saying in Acupressure is to do more is to do less. Whichever points are slowest to pulse, do the most. Everyone is different as to which point will be best to remove the stresses in your life. The points that are slowest to start pulsing are the ones best for you. Check each of the groups of points below and see which you can feel pulse and which you cant. Remember, it may take a day or few to feel any of them pulsing, so hold each for a few minutes each day until you get used to them. Then use the ones that are the slowest to start pulsing.

The Acupressure Techniques Ending of One Cycle, Beginning of Another

Hold the thumb-side crease of the elbows each side (19) This helps us clear the slate, and gives us the inspiration let go of the old and accept the new. In a lot of stressful situations we tend to hold on too long. This helps us move on. This is a great point for depression, helps us when we seem to complain over and over and relates to the Oh I wish I had done situations. This is a very powerful technique to do and helps us to maintain balance in all kinds of situations. to


Release from the Past

Hold the base of the neck where it meets the shoulder (11) and the upper arm (hi 19) on the same side. (To do comfortably place left hand on the left point 11 and your right hand on the left Hi19. Just repeat for the opposite side.) This is a combination of points which helps to clear out the mind and allows us to connect to the higher self. It releases us from the past and takes away all the I should, I could, I would... Opening these points restores your emotional equilibrium and helps to eliminate anger. They have a very powerful effect on our psychology as they help us to realign our will and move in the direction that is correct for us personally.

All Mental Projects

Hold the side of the neck about halfway down, just out from the spine (12) and the opposite forehead just above the eye (20) This is for all Mental projects, for everything that happens in the head such as depression, shocks, trauma, through to personality changes. It also helps small mindedness and helps us to develop inspiration, intuition and imagination. By opening this point we become happy and content, we are in the right place at the right time.


Controller of Human Destiny

Hold the base of the rib cage on your back each side (23); alternatively you can hold the top of the shoulder blade (3) and the groin on the same side (15) This controls human destiny because they unload fear, which is a block to the natural flow of life. This point when open helps us to think clearly and stimulates the Adrenal glands (which are our stress glands) and lowers our stress levels. In balance, this point allows us to look at the question. Do I live my life, or do I follow?

Harmonizing Chaos
With your right hand, hold the left outer edge of the shoulder blade, near the armpit (26), and place your left hand in the left hand groin (15). Repeat for the opposite side. This is a point for jealousy, revenge and anger. It helps us whenever we feel confused or chaotic. It promotes peace of mind and body. This is why this point is referred to as the peacemaker. It helps to remove the physical results of chaos, such as shakiness.


Total Peace & Harmony

Hold the outer edge of the shoulder blade each side, just below the armpit (26), or alternatively do the 36 breaths to stimulate this point. This point provides harmony and vital life energy to the total being. It recharges all mental and physical functions with vital life energy. This is the Anxiety point of the body. It is called the Big Healer as it clears out from deep inside. It helps us in those situations where I cant do it anymore. It helps us come from the past and be in the now.

Big Breath Helper

Hold the collar bone about half way along (22) and the base of the neck (11) on the same side. Use whichever hand is most comfortable on the points. This corrects the deep sadness powerful exercise for any lack of energy or stressful situation. inside and is a very

The Gland Booster

Hold the base of the buttock (25) and the top of the pelvis (2) on the same side. It is easier to place the left hand on the left buttock and then place the right hand behind your back to reach the point #2 on the left. Then repeat for the opposite side. This stimulates the Adrenal Glands as well as all the other glands in the body. It is the glandular system that you use to help fight off any stress with.


This technique helps you to be more patient with yourself and feel more content and satisfied. It is also the technique that helps break bad habits in the body. As well as creating clear thinking and energizing the mind.

Depression Technique
Hold the collar bone half way along (22) and the opposite small of your back (23). This is a direct antidepressant point of the body. Remember, you can never overstimulate a point. If this doesnt pulse well, then hold it frequently.

The Mind Specialist

Hold the base of the neck (11) and the groin on the same side (15). This is called the mind specialist as it releases all the main stresses of life worry, fear, anger and being overly competitive. It helps to boost your energy stores and relates to stresses when things dont make sense anymore or I cant pay my bills stress.


Reprogramming Techniques
The two techniques below are the most effective ways to eliminate past traumas, release stress and reprogram your mind for a better life. They are very simple to do and take minimal time. Use whichever technique you feel best, both are exceptional. My advice, which comes from years of using these with patients and on myself, is to use both. Start with the TAT technique and then finish off with EFT. They only take a few minutes to do once you get used to doing them. The reason is simple: TAT relies on changing the visual parts of a problem; EFT utilizes all the bodys energy systems. Combined they are the most powerful experience you will have in eliminating your fear, anxiety, worry and depression. Again make them a habit until you feel all your stress has eased. Then use them occasionally to give yourself a boost.

TAT (Tapas Acupressure Technique)

TAT is a miraculous healing tool that combines lightly holding a few acupressure points on your head (the TAT Pose) as you put your attention on a problem (the Steps of TAT). With this technique, you can profoundly improve any aspect of your life -- its been called a portal of grace. Tapas Fleming

For Practitioners of TAT in your area, visit the TAT Website


TAT is a technique that was developed by Tapas Fleming an Acupuncturist and Acupressure practitioner. It uses Acupressure points and Chakras to help re-educate your body and mind. The three points used are as follows: The first acupressure point is called Bladder 1 (BL1) or "Eyes Bright" as it is called in Chinese. It is the beginning of the Bladder Meridian which relates to the emotion of fear and also relates to the eyes or vision. The second point is the Third Eye Chakra which is between the eyebrows is related to insight and inner vision. This is the intuitive visual center for your body and mind and how we see the world around you and within you. The third point is on the back of the head; this called the occipital area of the brain and is the physical vision center of the brain. Combining all these points helps you to change how your mind sees your problem. In other word it helps to reprogram your mind for the purpose and desire you wish. Your body, and your mind, has memories. Not just your memories, but the memories of your ancestors. If you stop and think about it for a minute, it becomes obvious that your body is the product of your parents' bodies. Your body has a living history which is called cellular memory. When an ancestor experienced something traumatic, that memory seems to be stored and passed down at a cellular level. Using TAT, a person doesn't have to have a conscious or psychic vision of what happened. The TAT pose itself along with your focus on a trauma creates a connection between the cells' memory and your function of vision. You "re-view" the trauma and it is integrated in a few moments. This reprograms your mind to a healthier, happier and stress free state.

What if you dont remember, or have had a Traumatic experience?

Dont worry, if you cant remember having any significant trauma, then just focus


on the problem at hand. When the technique asks for you to review a trauma, just review your current stresses and how they make you feel. This works just as well. You dont need to be too specific. Your body and mind know exactly what you are trying to do. If you have repressed certain traumas then your mind will know and using this will release the stresses associated. Just relax and use the techniques and let your body and mind deal with the details. Remember the first law of your body and mind is: The Law of Healing. Your body wants to heal it just needs the information and energy to do it. Using these techniques you are instructing your body and mind to heal at this level.

How To Do The TAT Pose

Step One: With one hand, lightly touch the tip
of the thumb to the area 1/8-inch above the inner corner of your eye. With the fourth finger (ring finger) of the same hand, lightly touch the tip of the finger to the area 1/8-inch above the inner corner of the other eye. Place the tip of the middle finger at the point midway between, and about 1/2 inch above, eyebrow level.

Step Two: Now place your other hand on the

back of your head, with the palm touching the head so that the thumb is resting at the base of the skull just above the hairline. The palm cradles the base of your skull. If you are holding your hands in the TAT pose on someone else, the same area at the base of the skull is covered, but your little finger will be just above the hairline. Both hands should be resting gently. No pressure is necessary.


Aside: For children age 11 and under, an open hand is used in front, the palm placed over the forehead covering the top half of the eyes. For babies, very sick people or anyone who feels uncomfortable with touch, the pose is done by holding the hands in the same position as for children, only the hands are an inch or two away from the person's head.

You can rest your arms at any time you want, during a step or between steps. Eyes can be open or closed, and either hand can be in front. You can use these steps a few times a day; usually you will find that once or twice is enough. Make sure you keep your water intake to 6-8 glasses a day as your brain is the first area to dehydrate. A good water supply helps the brain process the new information better.

How long do you hold the pose?

Use each step for about one minute or until you feel finished. You will feel "finished" when you either sigh, the problem seems better, your attention wanders, you feel an energy release, or simply you feel like it is time to stop. At times and especially in children, this can happen even after a few seconds. If you feel your feelings are getting stronger rather than less, then focus on the intent of doing the step and just hold the TAT pose. You can have a break and let go, drink some water then return. If this continues then use the EFT first and then return to TAT. At times problems can be very involved and deep in your system. In these circumstances keep using the techniques but it may be best to see a TAT or EFT practitioner.

The Steps of TAT To Heal Trauma


Decide on the trauma you would like to have healed. OR if you can not remember a significant trauma, how you feel or what you are experiencing now is okay. Rate the trauma or stress on a scale of 0-10, with 0 indicating no stress and 10 indicating the worst it could be. Rate the stress as it is now. You should notice as you follow the steps the rating will decrease each time you use TAT. To help dispel the fears of technique not working, you can release this type of stress first by using the TAT pose and putting your attention on each of these three statements, for a few seconds to about a minute: TAT is too easy to work or be of any value. TAT is easy and could work and be of great value. I deserve to live and I accept love, help and healing.

For the Trauma: Do the TAT Pose and put your attention on each of the
Steps of TAT below for about a minute or until you feel done. Some steps you may only have a few seconds or even an immediate sensation that the stress release is completed. (Although you can do the TAT with eyes open or closed, have them opened initially until you get use to the sequence below). Substitute the word this with either the trauma or feeling you are experiencing, (for example: my anxiety, this depression, or if you cant verbalize it just think of the trauma and say this happened etc). You can verbalize or just think of the statements below, whichever you feel most comfortable with.

Step One: This happened. Step Two: This happened, its over, and Im OK. Step Three: All the places in my mind, body and life where this has been
stored are healing now.


Step Four: All the origins of this are healing now. Step Five: I apologize to everyone I hurt related to this and wish them
love, happiness and peace. I forgive everyone who hurt me related to this and wish them love, happiness and peace. I forgive everyone I blamed for this, including God and myself.

Step Six: All the parts of me that got something from this are healing now. Step Seven: Whatever else is left about this is healing now. Step Eight: I choose (whatever positive outcome you want related to

Step Nine: This healing is completely integrated now.

Switch the position of your hands and put your attention on: This healing is completely integrated now.

In Step Three, you do not need to know all the places where the trauma was stored. In Step Four, do you not need to know what the origins are; just make the intention that they are healed. In Step Five, you do not need to think of each person involved; just make the intention with your heart. Now that you have finished doing TAT, rate this trauma again. On a scale of 0-10, with 0 indicating no stress and 10 indicating the worst it could be, rate your trauma now. Compare your before and after rating. You can repeat this process again, or wait and re-do the process if your rating is still not 0. Remember, if you struggle to get change with TAT, use it combined with the EFT below for better results.


E.F.T (Emotional Freedom Technique)

There comes a time in life when you need to remove certain stresses from your life. Whether they are stresses in the now or from your past, you are still able to remove them from your life with a simple and easy technique I will describe soon. Firstly, dont worry about trying to work out why the technique below works. It does! The simple basic process of EFT is used by many therapists around the globe, it is fantastic at helping you to change thought patterns, helping goal setting, reducing stress and improving health. The basic approach below works effectively 90% of the time. If you find you are not responding then combine this with the TAT technique for the desired effect.

"Some day the medical profession will wake up and realize that unresolved emotional issues are the main cause of 85% of all illnesses. When they do, EFT will be one of their primary healing tools.... as it is for me." Eric Robins, MD
For Practitioners of EFt or seminars in your area, visit the EFT Website

This brief procedure helps with not only emotional problems; it will also benefit physical ailments. Although there is not much detail as to why or how the process works remember it still does. Just follow the simple procedure and see the many benefits EFT brings.

Step One: The Setup

The first step is called the setup as it prepares your energy system to allow your mind and body to heal quickly. It removes any interference to the process in steps two and three.


The setup helps to organise your energy system, the same as putting batteries the right way around for a lamp or radio. If your system is disorganised (the batteries placed the wrong way around), which can happen a lot in any stress related situation, the process wont work. This disorganization is called Psychological Reversal and represents a fascinating discovery with wide ranging applications in...all areas of healing and personal performance. It is the reason why some diseases are chronic and respond very poorly to conventional treatments. It is also the reason why some people have such a difficult time losing weight or giving up addictive substances. It is, quite literally, the cause of self sabotage. It is easy to remove and then it is even simpler to remove the underlying stresses. Even though the reversal may not be present, it is still best to use the setup to make sure. It only takes a few seconds to complete. That being said, here's how The Setup works. There are two parts to it... 1. You repeat an affirmation 3 times while you... 2. Rub the "Sore Spot" or, alternatively, tap the "Karate Chop" point (these will be explained shortly).

The Affirmation
Since the cause of Psychological Reversal involves negative thinking it should be no surprise that the correction for it includes a neutralizing affirmation. Such is the case and here it is.

Even though I have this _____________, I deeply and completely accept and love myself.
The blank is filled in with a brief description of the problem you want to address. If you cant think of a specific issue, or it runs sentences long, just think of the problem and like TAT say this problem. You can use this phrase for events such as fear of public speaking, this anger towards my father, this memory of my mothers death etc.


Now here are some interesting points about the affirmation...

It doesn't matter whether you believe the affirmation or not....just say it. It is better to say it with feeling and emphasis but saying it routinely will usually do the job. It is best to say it out loud but if you feel uncomfortable, or in a social or work situation you can say the affirmation under your breath....or do it silently. It is still as effective. To add to the effectiveness of the affirmation, The Setup also includes the simultaneous rubbing of a "Sore Spot"....or....tapping on the "Karate Chop" point. They are described next.

The Sore Spot

There are two Sore Spots and it doesn't matter which one you use. They are located in the upper left and right portions of the chest and you find them as follows: Go to the base of the throat about where a man would knot his tie. Poke around in this area and you will find a U shaped notch at the top of your Sternum (breastbone). From the top of that notch go down 3 inches toward your navel and over 3 inches to your left (or right). You should now be in the upper left (or right) portion of your chest. If you press vigorously in that area (within a 2 inch radius) you will find a "Sore Spot." This is the place you will need to rub while saying the affirmation. This spot is sore when you rub it vigorously because lymphatic congestion occurs there. When you rub it, you are dispersing that congestion. You should find after a few episodes the congestion has disappeared and the soreness goes away. Then you can rub it with no discomfort whatsoever. The soreness should not be too large; it will be more like a bruised feeling and remember you dont have to cause pain for this to work. Firm pressure is all that is needed. If there is a lot of pain, rub less intensely or just use the karate chop point. You can also rub either side, it doesnt make a difference.


The Karate Chop Point

The Karate Chop point (abbreviated KC) is located at the center of the fleshy part of the outside of your hand (either hand) between the top of the wrist and the base of the baby finger or....put differently....the part of your hand you would use to deliver a karate chop. Instead of rubbing it as you would the Sore Spot, you vigorously tap the Karate Chop point with the fingertips of the index finger and middle finger of the other hand. While you could use the Karate Chop point of either hand, it is usually most convenient to tap the Karate Chop point of the non-dominant hand with the two fingertips of the dominant hand. If you are right handed, for example, you would tap the Karate Chop point on the left hand with the fingertips of the right hand.

Should you use the Sore Spot or the Karate Chop point?
Use both, as it only takes a few seconds to do, use both. Various practitioners will say one is better than the other well doing both is even better still.

To Recap
Simply repeat the affirmation, with emphasis; 3 times while continuously rubbing the Sore Spot and then tapping the Karate Chop point.
That's it. After a few practice rounds, you should be able to perform The Setup in 8 seconds or so. Now, with The Setup properly performed, you are ready for the next step....The Sequence.

Step Two: The Sequence

The Sequence is very simple in concept. It involves tapping on the end points of the major energy meridians in the body and is the method by which the "stress" in the


energy system is balanced out. Before locating these points for you, however, you need a few tips on how to carry out the tapping process.

Tapping tips:
You can tap with either hand but it is usually more convenient to do so with your dominant hand (e.g. right hand if you are right handed). Tap with the fingertips of your index finger and middle finger. This covers a little larger area than just tapping with one fingertip and allows you to cover the tapping points more easily. Tap solidly but never so hard as to hurt or bruise yourself. Tap about 7 times on each of the tapping points. As you will be repeating a phrase the number isnt important. Just tap for approximately a breath in and out. The tapping points exist on either side of the body. It doesn't matter which side you use nor does it matter if you switch sides during the sequence. For example, you can tap under your right eye and, later in tap under your left arm.

The points:
Each energy meridian has two end points. For the purposes of simplicity you need only tap on one end to balance out any disruptions that may exist in it. These end points are near the surface of the body and are thus more readily accessed than other points along the meridians that may be more deeply buried. What follows are instructions on how to locate the end points of those meridians that are important to the technique. Taken together....and done in the order presented....they form the steps to follow.

The points are:

The top of the Head (TH) At the beginning of the eyebrow, just above and to one side of the nose (EB) On the bone bordering the outside corner of the eye (OE) On the bone under an eye, on the cheek-bone (UE)


On the small area between the bottom of your nose and the top of your upper lip (UN) On the crease between your bottom lip and chin (CH) Over the Sternum, collarbone and thymus, this actually covers energy systems relating to numerous body and mind functions. When tapping here just use the palm of your hand to cover the whole area rather than the tips of the fingers. (CB) On the side of the body, at a point even with the nipple (for men) or in the middle of the bra strap (for women). It is about 4 inches below the armpit (UA) On the base of the rib cage, midway out from the midline of your stomach (RB) The last point is the karate chop point.... listed as (KC)

TH = Top of the Head EB = Beginning of the Eye-Brow SE = Outside of the Eye UE = Under the Eye UN = Under the Nose CH = Chin CB = The sternum, thymus and the Collar-Bone UA = Under the Arm RB = On the base of the Rib Cage KC = Karate Chop
Please notice that these tapping points proceed down the body. That is, each tapping point is below the one before it. That should make it easy to memorize. A few trips through it and it should be yours forever.

Step Three: The 9 Gamut Procedure

The 9 Gamut Procedure is, perhaps, the most bizarre looking process within EFT. Its purpose is to "fine tune" the brain and it does so via some eye movements and some humming and counting.


Through connecting nerves, certain parts of the brain are stimulated when the eyes are moved. Likewise the right side of the brain (the creative side) is engaged when you hum a song and the left side (the digital side) is engaged when you count. The 9 Gamut Procedure is a 10 second process wherein 9 of these "brain stimulating" actions are performed while continuously tapping on one of the body's energy points.....the Gamut point. It has been found, after years of experience, that this routine can add efficiency to EFT and hastens your progress towards emotional freedom....especially when sandwiched between 2 trips through The Sequence.

The process is a simple series of steps Step 1: The Setup

Step2: The Sequence Step 3: The Gamut Step 4: The Sequence again. To do the 9 Gamut Procedure, you must first locate the Gamut point.
It is on the back of either hand and is between the knuckles at the base of the ring finger and the little finger about a half inch from the knuckles towards the wrist. Next, you must perform 9 different actions while tapping the Gamut point continuously.

The 9 Gamut actions are:

1. Eyes closed. 2. Eyes open. 3. Eyes hard down right while holding the head steady. 4. Eyes hard down left while holding the head steady.


5. Roll eyes in a circle as though your nose was at the center of a clock and you were trying to see all the numbers in order. 6. Same as #5 only reverse the direction in which you roll your eyes. 7. Hum 2 seconds of a song (suggest Happy Birthday). 8. Count rapidly from 1 to 5. 9. Hum 2 seconds of a song again.

The Gamut Order

Note that these 9 actions are presented in a certain order and I suggest that you memorize them in the order given. However, you can mix the order up if you wish so long as you do all 9 of perform 7, 8 and 9 as a unit. That is, you hum 2 seconds of a song...then count...then hum the song again, in that order. Years of experience have proven this to be important. Also, note that for some people humming Happy Birthday causes resistance because it brings up memories of unhappy birthdays. In this case, you can either use EFT on those unhappy memories and resolve themoryou can side step this issue for now by having them hum some other song.

Step Four: The Sequence (again)

The fourth...and last...step in the process is the sequence again.

The Reminder Phrase

You may find it a bit difficult to consciously think about the problem while you are tapping, humming, counting, etc. That's why it is best to use a Reminder Phrase that you can repeat continually while you are performing the steps above. The Reminder Phrase is simply a word or short phrase that describes the problem and that you repeat out loud each time you tap one of the points in The Sequence. In this way you continually "remind" your system about the problem you are working on.


The best Reminder Phrase to use is usually identical to what you choose for the affirmation you use in The Setup. For example, if you are working on a fear of public speaking, The Setup affirmation would go like this....

Even though I have this fear of public speaking, I deeply and completely love and accept myself.
Within this affirmation, the underlined words....fear of public speaking....are ideal candidates for use as the Reminder Phrase. You may use a shorter version of this Reminder Phrase, for example, use "public speaking fear" or just "public speaking" instead of the somewhat longer version above. For your purposes, however, you can simplify your life by just using the identical words for the Reminder Phrase as you use for the affirmation in The Setup. That way you will minimize any possibility for error. Now here's an interesting point you don't always have to repeat a Reminder Phrase. By saying the affirmation in the Setup, you mind locks on to the problem and knows what you are dealing with. So just tapping and thinking or not thinking of the problem, your body and mind will correct the problem. Remember the natural laws the body heals itself once it has the information and energy to do so. But if you feel you need a reminder.... use one.

Subsequent Round Adjustments

Let's say you are using EFT for some problem (fear, headache, anger, etc.). Sometimes the problem will simply vanish after just one round while, at other times, one round provides only partial relief. When only partial relief is obtained, you will need to do one or more additional rounds. Those subsequent rounds need to be adjusted slightly for best results. Here's why:

One of the main reasons why the first round doesn't always completely eliminate a problem is because of the re-emergence of Psychological Reversal...that interfering blockage that The Setup is designed to correct.
This time, Psychological Reversal shows up in a somewhat different form.


Instead of blocking your progress altogether it now blocks any remaining progress. You have already made some headway but become stopped part way toward complete relief because Psychological Reversal enters in a manner that keeps you from getting any better still. Since the subconscious mind tends to be very literal, the subsequent rounds of EFT need to address the fact that you are working on the remaining problem. Accordingly, the affirmation contained within The Setup needs to be adjusted as does the Reminder Phrase. Here's the adjusted format for The Setup affirmation:

Even though I still have some of this __________, I deeply and completely love and accept myself.
Please note the emphasized words (still & some) and how they change the thrust of the affirmation toward the remainder of the problem. It should be easy to make this adjustment and, after a little experience, you will fall into it quite naturally. The Reminder Phrase is also easily adjusted. Just put the word remaining before the previously used phrase. For example, use remaining anxiety, or remaining headache, remaining depression etc.

To Recap
Follow the sequence of setup sequence gamut sequence. Then use the rating scale of 0-10 as in TAT. If there is remaining stress do the subsequent rounds with the remaining affirmation. Remember, your mind and body will lock on to the thought, affirmation or the vision of a problem. So using the phrase is not essential after the initial Setup, use the reminder phrase or just know your mind and body have locked on and is already releasing the stress.


Advanced Meditation
Once you have been able to keep your mind quiet and calm, there are many more techniques you can use with your meditation. The techniques above are great f you have had any traumas in your past, but you may have none at all. If this is the case then the following is great to advance your meditative skills and benefits

Visualization, Affirmations and Questions

Your quiet mind is the greatest source of information. In that quiet space you are able to ask questions, set goals or visualize success at whatever endeavor you choose. These advanced techniques are commonly taught to most as soon as you learn to meditate, but unless you can hold that quietness in your mind you will struggle with these types of techniques. But in fact they are the easy part of meditation, once you have mastered the basics. I will not go into too much detail here, as everyone has different goals. I will explain how I used these techniques to obtain some of the things in my life now that I desired. The first step is actually working out what you really want, what is your hearts desire, your true goals. Now as soon as I say this you may have many thoughts on making millions, or some other goal. This is precisely what I mean what are your goals and aspirations? If you think you know then the first advanced technique is this

Asking Questions
Use the 3 step process to quiet your mind, when it is quiet you then ask a simple question


What are my true heart felt goals? Then you wait, dont think, dont plan, just sit in silence. Then while in that quiet place you will receive an answer. Write it down no matter what it is. Now this may not come to you now, it may be while you are taking a walk, or relaxing with your family or at some other time. But it will arrive. Write it down. Is it the same answer you had when you consciously thought of your goals, did it have extra add-ons. This is a simple way to find out what you really want and desire. You may find it is not exactly what you had planned it may be a lot more than you thought, which is common. Always reach for the highest goals, dont settle for mediocrity. In this state of quietness, you can ask any questions you want answers to. Then just detach away from your conscious mind and again settle into that quiet state. You will receive answers The more you practice asking the quicker you will receive the answers. I use this for all types of situations, the hours I should work, what to do on the internet to change my site, when to have holidays and where, and so much more. There is an extension to these answers also

Visualization and Affirmations

Once you know where you are heading, you can use your quiet mind to achieve your goals. Sure you still need to work, things wont fall from the sky, but if you can visualize them then you will have opportunities placed in front of you, you will also see the necessary steps you need to follow to obtain your hearts desire. The movie called The Secret, the book by Wallace Wattles The Science of Being Rich and many more are great books on this subject and well worth the read. They all say the same thing Hold in your mind the picture of what you desire and it will be attracted to you. But if you start with a quiet mind then the power of your focus and ability to attract is amplified.


So what do you visualize? Many people say they want a million dollars, when in fact they want the lifestyle it brings. Having a million pieces of paper is useless unless you can utilize its monetary value. So rather than visualizing the money, visualize the outcome of having that money. To explain many years ago my wife and I looked at a house, we both fell in love with it. It was on a hill, with flat land, unobstructed views of the ocean and estuary where we live. Across the road was the Primary School we wanted our children to go to, the house was the right size, needed work so we could stamp our mark on it basically the ideal house we were looking for. I went up to the agent to ask how much, the person in front of me asked the same The answer was a fright as it was well out of our price range. Our hearts dropped and we left knowing we could not afford it. Rather than going home to stress and fret, I went home sat down and asked if this is my ideal home, how can we afford it or where do I find another like it? And then I sat in silence for 15 minutes no answer. That night, a friend was over for dinner and we recounted the agents comments. She then told us she new the agent and gave her a call, asking her what she thought the house was truly worth. (The first clue visualization works my close friend knew the agent) She told my friend that the owner had instructed her to say that price and they were well above what it was truly worth. So we had a chance. I visualized each day owning that house, sitting in the garden, resting on the deck, changing the colors or making modifications as we had planned. We put in an offer as to what we could afford and what our friend had said was the fair price the agent had mentioned. It was knocked back, not just then but three more times. Many people made offers, some higher than ours, but the owners refused them all. Then 3 months later, while on holiday we made another offer, I felt the time was


right, when I visualized I could feel the house more and more it was accepted. We had our house at the price we wanted, that was fair to us and the owner The power of visualization always amazes me. You cant cheat anyone, you cant force anyone to do things wrong the highest good for all. When I visualized the house I didnt just see it, I lived it, felt it, dreamt it, smelt it, heard it I used every sense I could to be in that house, and now I am.

So when you visualize, make sure you know:

1. Exactly what you want 2. Use all your senses to visualize 3. Make sure you keep a clam and quiet mind before and after your visualize. 4. Trust in the process

And you will see miracles. You can use this for everything, but it is an advanced meditative technique. Unless you can master the quiet mind you will find your mind wonders, you change the goals or find it hard to focus. When you know, when your mind gives you the true goals you desire, you will find focusing easy, your mind will stay on task and you will enjoy visualizing every day until your goal arrives. I have used this technique often to achieve success, I still use it now to reach my goals, and now should you


Step Three: Remove the Underlying

Removing the underlying causes to your stress is actually the simplest and least time consuming technique of all. There are two simple processes to follow, the first you should do daily until the Acupressure points pulse correctly. The second is a daily practice of each for just a few minutes at a time. They can be done at work or home, day or night again just a habit to do to allow the natural laws of your body to take affect. Then just watch as the miracle of your healing ability unfolds and your stress melts away, never to return. Both of these techniques are literally thousands of years old. Mudra is the origination of all health care Eastern and Western. It s just a forgotten therapy that is now resurfacing as the far-east opens up. The Fingers & Palm technique below is also thousands of years old and is the simplest, easiest and best form of Acupressure. Both of these techniques look and sound strange but they work. They have worked for thousands of years and will work for thousands more. They can be utilised at work or home without anyone seeing them being done. Great for meetings, interviews, public speaking or just when you need a boost. I can only urge you to use these daily, these are the best techniques for long term health and vitality. They will remove the underlying cause of your anxiety, depression and stresses in general. Best of all they will prevent them returning.


The Fingers & Palm

There are six depths within the body that encompass all of the spiritual, physical, and psychological functions of our human experience. Each depth also corresponds with a particular attitude. An attitude refers to a fixed emotional response; the inflexible, unyielding nature of attitudes is a primary source of disharmony. What are depths? They are the different levels in the body that address all our health and life. If each is in balance then our life becomes in balance, our stresses dissolve and our energy increases. Each finger, thumb and palm relate to a different depth, for each depth just gently hold the finger or palm and wait for the pulsation to occur. Just hold and relax, breathe and watch your body change. Holding does not mean squeezing, gently encircle each finger or thumb and wait for the gentle rhythmic pulsation. With the palm place 2 or 3 fingers in the middle of your palm and wait for the pulsation.

The Palm
This is the link between the Universe and our own human experience. The palm is the source of our personal life energy and is called the total harmonizer. It harmonizes our body, mind and spirit with each other and with the universe. Holding both palms together with fingertips on each palm at the same time helps with exhaustion and mental confusion The palm deals with those times when you feel everything is on top of you, you cant see the forest for the trees type situations. Holding your palms for an extended period of time will help lift that heavy clouded feeling, the despair and despondent feelings and extreme tiredness.

Finger: palm Function: source of life Attitude: total despondency Senses: intuition, energy for all functions


The Thumb
Is the leader of the band as it nourishes all other areas of the body. It is responsible for receiving and processing sustenance. The thumb as it relates to worry is one of the most important exercises to do frequently. Worry is a very common stress in our modern lifestyles, so we should hold our thumbs often. Worry is one of the common emotions that eat away at us; it is very destructive in that the little stresses become very large with a dose of worry. By holding our thumbs the glass becomes half full rather than half empty. The thumbs relate to solar energy and hence when in balance become a little ray of sunshine.

Finger: thumb Function: skin surface Attitude: worry Senses: touch, feeling

The Index Finger

Relates to the flow or fluidity of motion. It enables us to overcome the negative impact of mental, emotional or physical stagnation. It also regulates the movement of water throughout the body. Balancing the index finger restores freedom of circulation and gives us freedom from fear or lacks (lacking harmony, health, wealth & happiness). The feelings of deep depression, doom and gloom are eased by holding the Index finger. Fear stands for False Evidence Appearing Real. So by holding this finger, those situations where we have created fear will not occur. Great for those trips to the dentist, flying if you dont like it, parents in-law visits, meetings with the boss etc.


Finger: index Function: muscular system Attitude: fear (False Evidence Appearing Real) Senses: hearing, taste

The Middle Finger

This modulates the bodys own inner harmony. It is responsible for maintaining all of the bodys individual elements in the correct proportions, including our emotions. When we balance the middle finger, we increase our capacity for compassion, learning, decision making, releasing anger and revenge. The middle finger deals a lot with change. So in any situation of change, hold the middle finger. Changing house, changing jobs, partners, changes in seasons, changes in years etc.

Finger: middle Function: blood essence Attitude: anger/frustration Senses: speech, sight

The Ring Finger

Gives vitality and energy to the body, it moderates the essential rhythms of life our outflow and intake. When the ring finger is in harmony, we are better able to let go and receive energy at an even unhurried rate it is referred as the little breath of life. The ring finger deals with the emotions of grief. Grief is also the ending of situations, completions of tasks. So with situations dealing with grief the ring finger helps to stay balanced, energized and in harmony.


Finger: ring Function: deep skin Attitude: grief Senses: sight

The Little Finger

This is the source of our intuitive knowledge. As the little finger relates to the trying to stresses, to help this finger from becoming unbalanced; try to avoid judging people or being judged, comparing or competing as all comparisons are false. No labeling or being labeled. To label is to limit. No asking why. When we reach the time when understanding is needed, the answer emerges. The little finger helps us deal with confusion, and if out of balance we lack enthusiasm.

Finger: little Function: skeletal/nervous system Attitude: trying to, crying on the inside but laughing on the outside. Senses: smell

Holding the Fingers and Palm:

Hold each finger gently (just cover them) and wait for a pulse, or for a few minutes. It doesnt matter which order you do them, or how you hold them. The technique encompasses all functions of the body. It is the best technique to keep the body improving in its overall health and removing stress.


Do each day but as often as you like (if your hands are idle hold your fingers). Remember, if in doubt hold your fingers and palm. Hold them for an extended period of time, take each finger in turn and hold for an hour or so. Say a Monday for your Thumb, Tuesday for your Index finger etc

The following Mudra encompasses the complete body/mind process. Use these daily with either one hand or both. Although Mudra, like Acupressure points, will pulse, dont be alarmed if you cant feel this initially. Just hold each one for a few minutes or more, and the benefits will occur. You may feel relaxed or a wave of energy moving through your body when you do these. Mudra are probably the simplest health tool you can use. They are an ancient form of health care that was used in both Eastern and Western domains. There are hundreds of Mudra, however the ones below encompass all you need to use to become healthy, physically and mentally. Simply hold them while sitting, walking or even lying down. Different schools of thought will tell you to hold them for different periods of time. My view is to hold them until you feel you have held them long enough. Health is not a recipe, there will be days when you need to hold them longer and other where a few minutes is sufficient.


Gyan Mudra
Also known as Jnana. This mudra is useful for enhancing mental capabilities. Its regular practice over a period of time helps in sharpening the memory, mental concentration and thinking process and in increasing the grasping/learning capacities. It is beneficial for those suffering from insomnia. Short-tempered and impatient people can also get a soothing effect in their nature by practicing this mudra.

Bestows intelligence, knowledge and wisdom Purifies the mind of the person using Gyan Cures many mental ailments Gives a feeling of joy Nerves of brain get stronger. Stimulates the pituitary and pineal glands. These glands play an important role in bodily balance and evolution of personality.

Bhudi Mudra
Also known as Varun Mudra. This mudra is quite useful as a remedy for several disorders of the liver. It is also found effective in removing blood related problems. All the health problems caused by the deficiency of water are controlled and removed by regular practice of this mudra. Water constitutes about eighty-five percent of our body. Reduction in this level disturbs the body functions. Stiffness in the body or disorder in blood properties often occur when there is a deficiency of water. It also decreases dryness in the skin and body.

Regular practice balances water element in body


Enhances physical beauty Decreases dryness in skin and body

Pran Mudra
With each hand: Place the tips of the thumb, ring finger, and little finger together. The other fingers remain extended.

The Pran Mudra activates the root chakra, in which the elemental force of a human being is found. The Pran Mudra generally increases vitality, reduces fatigue and nervousness, and improves vision. Practicing this mudra energizes and activates every cell of the body and thus helps in regulating the biochemical and physiological processes and induces youthfulness and alacrity. This mudra enhances vitality and the immune system of the body. It invigorates the defense mechanism of the body and therefore increases your capacity to fight against any serious disease. On the mental-emotional level, it increases our staying power and assertiveness, healthy self-confidence, gives us the courage to start something new, and the strength to see things through. Clear eyes are also a sign of a mental outlook emphasizing clarity and a clear mind, which means clearly structured thoughts and ideas.

Reduces body fatigue and energizes the whole body Helps circulate the life current throughout the body optimally


To Recap: The Calm Mind

Following the 4-Steps will create a life free of anxiety, depression and stress. They are simple steps to follow and when you follow them as outlined, it is only a matter of time before you see fantastic results. Anxiety, depression and stress can become a problem of your past. Follow each step completely. Dont try and skip a step or short-cut it. Each is designed to lead your body and mind through the process of eliminating stress permanently. Even if you think you are struggling at times with certain aspects, just re-look at the step, re-read it and just go through the process, even if you feel it isnt working. At times it may feel you are making little progress, and then suddenly one day you will look back and notice all the things you can do now that you couldnt perform only a matter of days or weeks ago. Hindsight has great vision. As you change and your stress melts away, you will look back and see the amazing changes you have made. Best of all there is no going back. These steps are designed to not only eliminate your stress, they are designed to stop them returning. These techniques are literally thousands of years old; they work well and always will. You only need to follow the 4-steps as outlined and watch the miracle of a stress free life appears. To recap the 4-Steps

Step One: Learn to Remove Stress.

Dont watch the TV news, read newspapers etc. The 3 Minute Pause take that holiday in your mind to stop stress Make the Choice say affirmations regularly and mean it.

Step Two: Learn to Calm your Mind.


Breathe count your relaxed, natural breathing rate 36 times. Calm your Mind meditate using Mudra to help quiet your mind. Observe your mind watch your mind in stillness and quiet

Step Two: Reprogram Your Mind

Acupressure use one or more of the 10 Acupressure techniques to remove stress from your body and mind, and reprogram at a cellular level. TAT or EFT use TAT or EFT to reprogram your mind to eliminate stress. The best is to use both, start with TAT ad complete with the EFT procedure. Use Visualization Techniques see it, feel it, breathe it, live it and it will happen.

Step Three: Remove the Underlying Causes

Fingers & Palm your fingers and palm encompass your entire body and mind. Using these removes the underlying cause of all illness, not just your anxiety, depression or stresses. Mudra use the 3 mudra to balance your mind and body. Use them at work or home for a few minutes at a time or more!
That is it a simple 4-Step program to eliminate anxiety, depression and stress. Use it, do it and be healthy and stress free. I know you will see the many benefits this program teaches and the life ahead free of stress is amazing.

Yours in health

Dr Graeme Teague