DELTA LIFE SKILLS

EMOTIONAL FREEDOM IS IN YOUR HANDS with REBsm Integral Energy Psychology Phillip W. Warren, B.A., Ph.C., Professor Emeritus (Kwantlen Polytechnic University)
4459 52A St., Delta, B.C., V4K 2Y3 Canada Phone and voice mail: !"4# 94!$49%9 &'ail: (hilli()*a++en,tel-s.net .e/site: htt(:00***.1&B(+otocol.net 2.S. mailin3 add+ess: P.4. Bo5 %595, Point 1o/e+ts, .A 9626%$%595 55555555555555555555

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A Success Over Distress Training Pr gra! SIMPLE NATURAL BIO-DESTRESSING ACTIVITIES YOU CAN USE
for simple, fast and immediate stress reduction and management techniques (lite)*. 2"%% 'a+ch

http://creativecommons.org/licenses/by-nd/3. / licensed under a !reative !ommons "ttribution - #o $erivative %or&s 3. 'nported (icense. )his license allo*s for redistribution, commercial and non-commercial, as long as it is passed along unchanged and in *hole, *ith credit to the author.

+imple, fast and immediate stress reduction and management techniques (lite) - %

,+tress is inner biofeedbac&, signaling you that frequencies are fighting *ithin your system. )he purpose of stress isn-t to hurt you, but to let you &no* it-s time to go bac& to the heart and start loving., -+ara .addison" The Hidden Power of the Heart: Discovering an Unlimited Source of Intelligence, /nstitute of 0eart1ath http://***.heartmath.com 7ea+n these sim(le and e88ective *a9s to +ela5, de$st+ess, cente+, and 8oc-s, -sin3 a((+oaches that +e:-i+e nothin3 mo+e than 9o-+ hands, can /e done (+acticall9 an9*he+e, and (+ovide immediate +elie8. Yo-+ /od9 is cove+ed *ith s(ots and a+eas that 9o- can ta(, to-ch, +-/, and hold that, *hen stim-lated, *ill em(o*e+ 9o-+ intentions and c+eate hea+t and *hole /od9, mind, s(i+it cohe+ence. ;he+e a+e man9 (ost-+es and 3est-+es (eo(le nat-+all9 -se to cont+ol the e88ects o8 st+ess. ;his man-al demonst+ates ho* to s<ill8-ll9 -se this in8o+mation to /ette+ 9o-+ li8e. FIRST AID FOR PSY#HOPHYSIOLO$I#AL STRESS .heneve+ in dist+ess, select 8+om the 8ollo*in3 =/-88et= o8 techni:-es to +elieve this dist+ess easil9, sa8el9, (ainlessl9, +a(idl9, and >1&&7Y?? no @@@#. .hen eve+ 9o- e5(e+ience -n*anted st+ess sensations (-t 9o-+ attention on *he+e in 9o-+ /od9 9o- e5(e+ience these sensations, 9o-+ =8elt sense= o8 the iss-e. A teach0coach these techni:-es +o-tinel9 in m9 *o+<. Also, -se the va+io-s (ossi/le com/inations o8 these techni:-es. ;+9 to -se as man9 as (ossi/le *hen doin3 9o-+ de$st+essin3. 'an9 a+e e5(osed to *hatBs called =emotional hiCac<in3= /9 the am93dala, a (+imitive and (+ima+9 (+ocessin3 /+ain cente+ 8o+ ne3ative th+eat t9(e messa3es. ;hese messa3es and memo+ies a+e inte+nal and ma9 +emain active 8+om the (ast and int+-de into (+esent dail9 li8e events *hen the a((+o(+iate t+i33e+ ha((ens eithe+ e5te+nal o+ inte+nal#. ;he9 8-nction li<e =n-t /-ttons?= .hen the9 a+e =(-shed= 9o- 3o =o88 9o-+ n-t?=

+imple, fast and immediate stress reduction and management techniques (lite) - 2

>-+the+, 8+e:-entl9 9o- 8eel and sense these ne3ative messa3es /-t ma9 have di88ic-lt9 3ettin3 in to-ch *ith the (ositive onesD 9o- ma9 dismiss the (ositive since the9 a+e 8leetin3, e(heme+al and conside+ed o8 no 3+eat im(o+tance o+ si3ni8icance. .hen 9o- do e5(e+ience them, 9o- ma9 move a*a9 +a(idl9 the+e/9 +ed-cin3 thei+ (otential (ositive im(act. he first su!!este" approach to use in every"ay life *hen this =emotional hiCac<in3= ha((ensD ta<e time o-t and C-st *atch the d+ama in an -ninvolved manne+ /9 C-st noticin3 without evaluation *hatBs ha((enin3 to 9o- and 9o-+ /od9.

Ee+eBs a :-ote 8+om Bill Ea++is 2""3#, the Di+ecto+ o8 the Centerpointe Research Institute, *ho *+ites: =...F.Ghat 9o- 8oc-s 9o-+ mind on...is the K&Y to *hat 9o- c+eate in li8e. .hat 9o8oc-s on dete+mines the inte+nal states 9o- e5(e+ience, and it also dete+mines the e5te+nal +es-lts 9o- 3et. ;he t+o-/le is, most (eo(le do thei+ 8oc-sin3 -nconscio-sl9 and *itho-t intention. Eo* the9 8oc-s, and *hat the9 8oc-s on, +-ns a-tomaticall9 $$ *hich means that sometimes the9 8oc-s on *hat the9 D4HB; *ant $$ and 3et it. And, in addition, 8oc-sin3 on *hat 9o- donBt *ant c+eates /ad 8eelin3s. An 8act, ABll ma<e an even mo+e s*ee(in3 statement: =AHY ;A'& 9o- e5(e+ience an -ncom8o+ta/le 8eelin3 $$ an9 time 9o8eel /ad $$ 9o- a+e 8oc-sin3 on *hat 9o- do not *ant, *hat 9o- a+e a8+aid o8, o+ *hat 9o- a+e *o++ied a/o-t. =;his is the onl9 *a9 an9one can e5(e+ience /ad 8eelin3s. 7-c<il9, 9o- can cont+ol *hat 9o- 8oc-s 9o-+ mind on, *hich means 9o- can cont+ol *hethe+ o+ not 9o- e5(e+ience /ad 8eelin3s, too...;he 8i+st and, some *o-ld sa9, the most im(o+tant# o8 the Hine P+inci(les Fo8 the Eolos9nc0Cente+(oint (+o3+amG is The Principle of Letting Whatever Happens Be Okay. ;his idea o8 *hat 9o- 8oc-s on, and this 8i+st (+inci(le, a+e closel9 +elated $$ in 8act, in a sense, the9 a+e t*o *a9s o8 sa9in3 the same thin3. .hen 9o- a+e not lettin3 B*hat isB /e o<a9 $$ *hen 9o-B+e emotionall9 +esistin3 the *a9 thin3s a+e $$ *hat 9o-B+e act-all9 doin3 inside 9o-+ head is ma<in3 (ict-+es o+ othe+ inte+nal +e(+esentations o8 *hat 9o- donBt *ant, and then emotionall9 +eactin3 to these inte+nal +e(+esentations *ith +esistance. Yo- thin< o8 *hat 9o- donBt *ant, a+e a8+aid o8, o+ a+e
+imple, fast and immediate stress reduction and management techniques (lite) - 3

*o++ied a/o-t, and then t+9 to move a*a9 8+om it o+ avoid it.= Ea++is, Bill 2""3# =1esistance $$ and >oc-sin3 on .hat Yo- DonBt .ant: Bi+dBs o8 a >eathe+,= Min Chatter !"#$ %Interi& Report' 2""3 Decem/e+ %. Cente+(ointe 1esea+ch Anstit-te. %I"" H. %!Ith Place, S-ite 22". Beave+ton, 41 9I""!$46I2 htt(:00***.cente+(ointe.com0 An s-m, as 9o- do the activities, (lace 9o-+ a*a+eness on the (h9sical /odil9 sensations >elt Sense# and ass-me a ne-t+al o+ *itnessin3 o+ientation to these sensations. ;his *ill hel( <ee( 9o- =in (+esent time= so 9o- do not 3o /ac< to the (ast t+a-matic event and /ecome +et+a-matiJed#. ;his mode o8 =C-st noticin30*itnessin3= is :-ite di88ic-lt 8o+ /oth healin3 hel(e+s =heal(e+s=# and thei+ clients since (a+t o8 this attit-de involves not tryin! to chan3e an9thin3 /-t C-st e5(ect an9 chan3e o+ (+o3+ess =acce(t *hat is= see a/ove The Principle of Letting Whatever Happens Be Okay.#. .hen dealin3 *ith 9o-+ iss-e do not 3et ca-3ht -( in it o+ /ecome attached to the e88ects it is havin3 +i3ht no*D C-st notice them. Also, /oth the healin3 hel(e+ =heal(e+=# and clients a+e as<ed not to (e attache to any particular outco&e or signs of progress or success this is ve+9 di88ic-lt to do 8o+ /oth (a+ties?# This approach is highly para o)ical. Do not /ecome involved in the events 9o- a+e dealin3 *ith /-t C-st notice ho* the9 a+e a88ectin3 9o- H4. and then this is the ha+d (a+t# C-st let these e88ects e5ist *itho-t t+9in3 to chan3e them o+ 3et +id o8 them /e a *itness and ne-t+al o/se+ve+#. Yo- ma9 have /een t+o-/led /9 the s9m(toms 8o+ a lon3 time and have not /een a/le to =3et +id o8 them= *hich is *hat 9o- *ant to do and *h9 9o- ma9 /e seein3 the =heal(e+=#. 'ost (eo(le, incl-din3 =heal(e+s= .AH; ;4 D4 S4'&;EAHK AB42; the dist+ess 9o- a+e e5(e+iencin3. AtBs ve+9 di88ic-lt to C-st /e a ne-t+al o/se+ve+ and let the (+ocess *o+<. he secon" su!!este" approach to use in every"ay life *hen this =emotional hiCac<in3= ha((ens. ;a<e time o-t and do the Eea+t'ath 8+eeJe 8+ame -sin3, i8 (ossi/le, the 1adiant &ne+3ies Balance 1&B# (ost-+e to ma<e the im(act a s9stem *ide one. See (a+ts %" and %% 8o+ the inst+-ctions 8o+ the REB$ FREEZE-FRAME techni:-e, a Positive Emotion Re-focusing Technique. #REATE AN AN#HOR OR TRI$$ER .hile doin3 the 8ollo*in3 e5e+cises, thin< o8 an BLB o+ BB to c+eate an ancho+ o+ t+i33e+ so that *ith (+actice 9o- can /+in3 the desi+ed +es-lt /9 C-st thin<in3 o8 an BLB o+ BB.

+imple, fast and immediate stress reduction and management techniques (lite) - 4

;he techni:-es =B-88et= o8 de$st+esso+s#: %. Dail9 S9stem 'aintenance Activities %.a. D+in< some *ate+, a maCo+ de$st+esso+ and /od9mind inte3+ato+ %./. ;o-ch the ti( o8 9o-+ ton3-e to the +oo8 o8 9o-+ mo-th C-st /ehind the teeth %.c. Ya*n and st+etch %.d. Ass-me a (ositive (h9sical (ost-+e Do dee( a/dominal /+eathin3 th+o-3h the H4S& see desc+i(tion in section 6a. /elo*# 2. M Ps9choene+3etic 1eve+sal Co++ection 3. M=N-ic< >i5=: A 3D &lect+oma3netic Balance 4. M Bod9mind Cont+ol Cente+s Balance 5. M C+oss C+a*l !.a. Eold the St+ess 1elease Points S1P# and >+ontal04cci(ital >4# Eoldin3 !./. 7e8t St+ess 1elease Point Eoldin3 and 1i3ht Host+il B+eathin3 I. &9e 'ovements 1otation, 7ate+al, Dia3onal, Hea+$>a+ o+ >i3-+e &i3hths# Com/ined *ith &motional >in3e+ Position and St+ess 1elease Points S1Ps# 6.a. Dee( B+eathin3 ;h+o-3h the Hose 6./. ;he 4$I$6 o+ 1ela5in3 B+eath# &5e+cise /9 A. .eil 6.c. Pola+iJed Alte+nate Host+il# B+eathin3 9. Ama3ine 9o-+sel8 into +elie8 %". Do the >+eeJe >+ame (+oced-+e %%. Ass-me the 1adiant &ne+3ies Balance Post-+e Eoo< -( the ;+i(le .a+me+0S(leen0Cent+al0Kove+nin3 'e+idians# M O A do these e5e+cises +e3-la+l9, -s-all9 /e8o+e A 3et o-t o8 /ed, to sta+t the da9 in an inte3+ated state. A s9stem *ide activation and t-ne -(. lite#P DonBt let the desi3nation lite#P 8ool 9o-. ;his /+ie8e+ ve+sion o8 the ;o((in3Bs %! ho-+ co-+se (+ovides (o*e+8-l and e88icient techni:-es *hich, i8 (-t into (+actice, *ill c+eate (+o8o-nd im(+ovements in 9o-+ dail9 livin3 and (e+8o+mance. With consistent practice* you will &aintain your psychophysical (alance an coherence so that you will (e &uch &ore successful in han ling +the slings an arrows of outrageous fortune+ which are co&ing at us with increasing intensity an fre,uency%& Dai'( S(ste! Maintenance Activities A 3ood so-+ce 8o+ nat-+al a((+oaches to ma5im-m health is Amen, Daniel K. 2""6# Magnificent Min at .ny .ge/ 0atural ways to unleash your (rain1s &a)i&u& potential, Ea+mon9 Boo<s. D+in< *ate+, +est the ti( o8 9o-+ ton3-e on the +oo8 o8 9o-+ mo-th C-st /ehind the teeth, 9a*n and st+etch, do dee( a/dominal /+eathin3 th+o-3h the H4S&. 'a<e these activities (a+t o8 9o-+ li8e to maintain o(tim-m cohe+ence o8 9o-+ /od9mind. %&a& Drin) water" a !a* r +e,stress r an+ - +(!in+ integrat r Kee( 9o-+sel8 *ell h9d+ol9Jed *ith *ate+. Hol the water in your &outh an un er your tongue for &a)i&u& a(sorption. Com(a+ed to othe+ li:-ids, *ate+ 3oes st+ai3ht to *o+<, totall9 /9(assin3 the di3estive (+ocess, es(eciall9 *hen 9o- hold it in 9o-+ mo-th so it /ecomes a/so+/ed di+ectl9 th+o-3h
+imple, fast and immediate stress reduction and management techniques (lite) - 5

the tiss-e linin3 o8 the mo-th int+a$o+al a/so+(tion#. .ate+ is essential to (+o(e+ l9m(hatic 8-nction *hich no-+ishes the cells and +emoves *aste and to5ins 8+om the /od9. .ate+ (+ovides the h9d+ation necessa+9 8o+ elect+oma3netic im(-lses to 8lo* th+o-3h the /od9. At hei3htens ene+39, im(+oves concent+ation, mental and (h9sical coo+dination, and academic s<ills. At is es(eciall9 hel(8-l *hile *o+<in3 *ith elect+ical machines com(-te+s etc.# *hich can ne3ativel9 a88ect 9o-+ /od9. .hen -nde+ st+ess o+ doin3 intense and heav9 Ps9cho3a+/a3e ;+ans8o+mation de$st+essin3#, 9o- -se a lot o8 *ate+ and it m-st /e +e(laced. %&-& T uch the ti. / ( ur t ngue t the r / / ( ur ! uth *ust -ehin+ the teeth

;o-ch the ti( o8 9o-+ ton3-e to the +oo8 o8 9o-+ mo-th C-st /ehind the teeth as 9o- do these activities this connects 2 maCo+ t+aditional Chinese medicine me+idiansD the cent+al and 3ove+nin3 collecto+ me+idians#. ;his sho-ld /e done *hile 9o- a+e (e+8o+min3 an9 action o+ tas<. Yo-+ ton3-e sho-ld nat-+all9 +est /ehind 9o-+ -((e+ teeth. ;his +ed-ces st+ess and inc+eases 8oc-s and 3ene+al /od9mind inte3+ation. .ith +e(etition this ma9 /e all 9o- need to achieve o(timal (e+8o+mance and <ee( 9o-+ s9stem cohe+ent and =in the Jone.= >o+ in8o+mation on me+idians and cha<+as see sections 2".% to 2".5 and section 22 in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html#

+imple, fast and immediate stress reduction and management techniques (lite) - !

%&c& Yawn an+ stretch An these t*o activities, 9o- /ecome a*a+e o8 and +elease 9o-+ inne+ (-ss9 cat? Q-st *atch a cat o+ othe+ animal# to see an e5(e+t model the a+t o8 Ya*nin3 and St+etchin3.

2awning is not conside+ed (oliteD a si3n o8 /o+edom /ad manne+s?# o+ 8ati3-e. At does indicate these 8acts o8 li8e /-t it also is a method o8 st+ess +ed-ction. Bac< in the %95"s, A +ead a mono3+a(h that, in (a+t, (ointed o-t the (h9siolo39 o8 9a*nin3 as *ell as /-+(in3, anothe+ no no# in the +ed-ction o8 st+ess. ;he mono3+a(h +ecommended =enli3htenment th+o-3h 9a*nin3=? See And+e* He*/-+3, '.D. 2""9 =Ya*n$$AtBs one o8 the /est thin3s 9o- can do 8o+ 9o-+ /+ain= htt(:00***.-(enn.ed-03aJette0%%"90e5(e+t.html 3tretching o8 co-+se is -sed in man9 a+eas o8 (h9sical t+ainin3. Eo*eve+, it is also an e5cellent method o8 st+ess +ed-ction. An Yo3a, the va+io-s s(eci8ic st+etches have t*o o/Cectives: Ph9sical 8le5i/ilit9 and S(i+it-al advancement. ;he+e e5ists an e5tensive lite+at-+e, mainl9 in the non$*este+n &-+o(ean t+aditions, on the (s9cho$s(i+it-al im(act o8 va+io-s /od9 (ost-+es asanas# and 8in3e+ (ositions
+imple, fast and immediate stress reduction and management techniques (lite) - I

&u ras#. Yo- can -se these 8o+ 9o-+ o*n s9stem maintenance activities. >o+ in8o+mation on asanas and &u ras see sections 2%.% and 2%.2 in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# An e5cellent +eso-+ce 8o+ (h9sical e5e+cises is Remach$Be+sin, D. S K, S '. 1eese %99"# Rela)ercise/ The easy new way to health 4 fitness Ea+(e+San>+ancisco. >+ontie+ +esea+ch on massa3e and /od9 (s9chothe+a(9 has (ointed o-t that a 3ood massa3e and st+etch *ill involve the *hole /od9 in +eceivin3 the /ene8its o8 a (ositive co3nitive and emotional inte+vention. 2nde+stand that 9o-+ s9stem 8-nctions li<e a :-ant-m li:-id c+9stal *he+e/9 A77 in8o+mation (h9sical, emotional, co3nitive, s(i+it-al# is instantl9 and com(letel9 disseminated to A77 o8 9o-+ /od9$mind$s(i+it. >o+ in8o+mation on 4schmanBs ene+39 medicine model *hich e5(lains this idea see section %!.I in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# A -se8-l st+etch 8o+ Coints is called =Se(a+atin3 heaven and ea+th.= Yo- (-sh one (alm do*n and the othe+ (alm -( as 9o- ta<e dee( /+eaths th+o-3h the nose# and then +eve+se sides. 2se +ela5ation ima3in3 to ma5imiJe the /ene8it. %&+& Assu!e a . sitive .h(sica' . sture Yo- can chan3e 9o-+ ove+all 8eelin3 state /9 8a<in3 a (h9sical (ost-+e that +e8lects a mo+e desi+a/le one. ;he +eason this *o+<s involves the conce(t o8 The 5uantu& Bo y: 'ae$.an Eo o8 the Institute of 3cience In 3ociety, a =+ecove+in3 /iolo3ist= and no* a /+illiant /io(h9sicist, has de8ined all o+3anisms, incl-din3 9o-, as =N-ant-m Cohe+ent Pol9(hasic 7i:-id C+9stals.= ;his im(lies that 9o- 8-nction as an inte3+ated vital entit9. >o+ in8o+mation on 'ae$.an Eo see sections %3.! and %3.%" in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# '-ch o8 mainst+eam /iolo39, (s9cholo39 and medicine -se (+e$:-ant-m thin<in3 and o(e+ate as i8 9o- a+e a com(licated machine *hich m9ste+io-sl9 acts as i8 9o- *e+e vital /ein3 alive and vital is conside+ed an e(i(henomena# /-t 9o- still +emain mainl9 a /a3 *ith chemicals, (i(es, (-m(s, *i+es, /illo*s, sheathes, (-lle9s, st+-ts, Coints, and, in the one concession to mode+n technolo39, a com(-te+ /-t onl9 in 9o-+ head#. Altho-3h the mainst+eam *ill o/Cect to this cha+acte+iJation, the9 la+3el9 -se this ima3e in thei+ (+actice. Eo*eve+, C-st ass-min3 the (ost-+e o8 an emotion *ill ca-se 9o- to e5(e+ience that emotion th+o-3h the int+icate 8eed/ac< s9stem o8 9o-+ :-ant-m /od9. 'assa3e the+a(ists tell o8 clients *ho sometimes e5(e+ience emotions -s-all9 ne3ative# d-+in3 a session. ;+a-ma the+a(ists have the e5(+ession =;he /od9 <ee(s the sco+e.= Yo- can -se this to sto( an -n(leasant emotion o+ sensation and s-/stit-te a mo+e (ositive o+ desi+a/le one /9 sim(l9 =8a<in3 the (ositive.= >o+ e5am(le, in la/o+ato+9 +esea+ch the9 sho*ed s-/Cects h-mo+o-s 8ilm cli(s and had them +ate them on ho* 8-nn9 the9 *e+e. ;hen the9 com(a+ed s-/Cects *ho held a (encil in *ith thei+ teeth, th-s mechanicall9 stim-latin3 the m-scles -sed in smilin3, *ith those held /et*een thei+ li(s. Eoldin3 the (encil *ith thei+ teeth +es-lted in hi3he+ +atin3s o8 =8-nn9ness.= See St+ac<, 'a+tin and Ste((e+ %966# =Anhi/itin3 and >acilitatin3 Conditions o8 the E-man Smile: A Hono/t+-sive ;est o8 the >acial >eed/ac< E9(othesis,= 6ournal of Personality an 3ocial Psychology, htt(:00ca+mine.se.ed-0cvon/e+3en0Anhi/itin3T2"and T2">acilitatin3T2"ConditionsT2"o8T2"theT2"E-manT2"Smile)AT2"Hono/t+-siveT2";est T2"o8T2"theT2">acialT2">eed/ac<T2"E9(othesis.(d8

+imple, fast and immediate stress reduction and management techniques (lite) - 6

So smile, even i8 9o- donBt 8eel li<e it?? it *ill also ca-se (eo(le to *onde+ *hat 9o-B+e -( to?# ;h-s, ta<e on a (h9sical (ost-+e and 3est-+e o8 the emotion 9o- *ant and 9o-+ :-ant-m /od9, it its *isdom, *ill c+eate the 8eelin3 and sensations associated *ith the emotion. See the inte+estin3 +esea+ch on =Po*e+ Poses= 2"%" Ca+ne9,C-dd9,Ya(, Po*e+ Posin3: B+ie8 Honve+/al Dis(la9s A88ect He-+oendoc+ine...= Psycholgical73cience- http/88www-people-h(s-e u8acu y8in9#:press*9#:carney* 9#:cu y*9#:49#:yap*9#:psych9#:science-p f

Do deep abdomina b!eathing th!ough the "#$E see desc+i(tion in section 6a. /elo*# >o+ a com(lete (+o3+am in (ost-+e, movement and /+eathin3 see Li-lin3, %999# Healing with ;i<;oui/ The secrets of ancient Chinese (reathing techni,ues, A3o+a Eealth Boo<s. As !ecommended above C-st *atch the d+ama in an -ninvolved manne+ /9 C-st noticin3 without evaluation *hatBs ha((enin3 to 9o- and 9o-+ /od9 and =acce(t *hat is= see The Principle of Letting Whatever Happens Be Okay.# 0& 1Ps(ch energetic Reversa' 2PR3 # rrecti n S;A'27A;& ;AP0;42CE012B$and$B1&A;E&# the Ps9choene+3etic 1eve+sal P4AH; on the side o8 the hand sh (oint /elo*# and0o+ 12B the (s9cholo3ical0(ola+it9 +eve+sal SP4; rs (oint /elo*# -((e+ le8t, and also +i3ht i8 so+e, /et*een colla+/one and /+east# *hile ima3inin3 9o-+sel8 *itho-t 9o-+ (+o/lem, health9 and *hole. Sa9 some a((+o(+iate a88i+mation, Desi+ed 4-tcome D4# o+ 3oal statement. >o+ a (o*e+8-l (+o3+am 8o+ c-+in3 sel8 sa/ota3e *hile doin3 these co++ections A +ecommend Ea9, 7.7. %96I# 2ou Can Heal 2our Life, Ea9 Eo-se. sh O Side o8 Eand: hand (+ (oint is on the side o8 the hand at the /end o8 9o-+ (alm hal8 *a9 /et*een the /ase o8 9o-+ little 8in3e+ and 9o-+ *+ist on the 8lesh9 (a+t o8 9o-+ hand *he+e 9o- *o-ld ma<e a <a+ate cho(. Small Antestine (oint 3# rs O ;he +-//in3 s(ot is in the inte+s(ace /et*een the 2nd and 3+d +i/s, 8+om the to(, ne5t to the ste+n-m, mainl9 on the le8t side /-t t+9 /oth i8 the9 a+e so+e o+ tende+. >+om the =v= move do*n a/o-t 3 inches and ove+ a/o-t 3 inches. He-+ol9m(hatic massa3e (oint 8o+ the Kove+nin3 'e+idian, ;e+es 'aCo+ m-scle#

+imple, fast and immediate stress reduction and management techniques (lite) - 9

4& 156uic) Fi758 A 4D E'ectr !agnetic Ba'ance ;his im(o+tant elect+oma3netic :-ic<$8i5 ale+ts the maCo+ /od9 ene+390in8o+mation ci+c-its to /alance the /od9Bs s9stem in all th+ee dimensions. %. Pl-33in3 An: Place all 8ive 8in3e+ti(s o8 one hand a+o-nd 9o-+ navel and hold them the+e *hile doin3 ste(s 2, 3, and 4 *ith the othe+ hand. th-m/ a/ove navel, 2 8in3e+s on each lo*e+ side#. 2. 7e8t$1i3ht Balance: 'assa3e the Colla+ Bone c(# (oints. 3. 2($Do*n Balance: 'assa3e the lo*e+ li( ll: (ointD the cent+al ene+39 (ath#. 4. >+ont$Bac< Balance: 'assa3e the -((e+ li( un (ointD the 3ove+nin3 ene+39 (ath#. Ste(s 3 and 4 can /e done at the same time. .hile doin3 this, 9o- can move the e9es a+o-nd in all di+ections see (a+t I /elo*#, h-m a little t-ne en3a3e 9o-+ +i3ht hemis(he+e#, and co-nt a /it en3a3e 9o-+ le8t hemis(he+e#. Ancho+ this /9 doin3 some C+oss C+a*l still h-mmin3 and co-ntin3. c( O Belo* 9o-+ Colla+ Bone: sta+t 8+om the /ottom o8 the colla+ /one =V= and move +i3ht and0o+ le8t# -nde+ 9o-+ colla+ /one -ntil 9o- meet the 8i+st =di(.= 'ovin3 9o-+ sho-lde+s 8o+*a+d *ill /+in3 o-t this s(ot since it 8eels li<e itBs ove+ a hin3e at the colla+ /one $$ ste+n-m connection Kidne9 me+idian#. ll O 7o*e+ 7i(: -nde+ the lo*e+ li( on the midline Cent+al me+idian#. un O 2nde+ Hose: a/ove the -((e+ li( on the midline Kove+nin3 me+idian#.

+imple, fast and immediate stress reduction and management techniques (lite) - %"

9& 1B +(!in+ # ntr ' #enters Ba'ance %. 'assa3e 9o-+ ea+s (-llin3 them a*a9 8+om the cente+ channel this /alances the chakra cont+ol cente+s as *ell as 3ivin3 9o- a *hole /od9 *a<e -( call#. 2. ;AP co-nte+ cloc<*ise 2P and a+o-nd sta+tin3 8+om the hea+t0le8t side# in a ci+cle a/o-t 4 inches in diamete+ a+o-nd a (oint in the cente+ o8 9o-+ chest a/o-t % hand *idth /elo* the =V= *he+e 9o-+ colla+/one meets the ste+n-m. ;his /alances the me+idians and (+ovides a =th9m-s ene+39 th-m(.= ;a+JanBs 9ell#

:& 1#r ss #raw' Yo- can do this *hile l9in3 do*n also *hich is *hat A do /e8o+e A 3et -( in the mo+nin3. >o+ in8o+mation on movement (+actices see sections 2%.3 to 2%.I in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# 'a+ch in (lace. Coo+dinate the movement so that *hen an a+m moves, the le3 on the o((osite side o8 the /od9 moves at the same time. At hel(s to to-ch a hand to the o((osite <nee and move the t+-n< m-scles. Be s-+e to c+oss the midline o8 the /od9 *ith this movement. As 9o- move the e9es a+o-nd in all di+ections, h-m a little t-ne and co-nt a /it. As 9o- c+oss c+a*l 9o- can also sa9 9o-+ 8avo+ite a88i+mation, Desi+ed 4-tcome D4# o+ 3oal statement. Va+iations: ;o-ch the heel /ehind 9o- *ith 9o-+ o((osite hand, /ein3 s-+e to <ee( the othe+ hand to the 8+ont. Alte+nate o((osite hands and heels to the /ac< Yo- can also ma+ch to-chin3 heels in 8+ont o8 9o-. See (ict-+es.

+imple, fast and immediate stress reduction and management techniques (lite) - %%

;&a& Stress Re'ease P ints 2SRPs3 an+ Fr nta'<Occi.ita' H '+ing 2F<O H '+ing3 Q-st a/ove the cente+ o8 the e9e/+o*s 9o- *ill 8ind an indentation. >ind the +aised a+ea di+ectl9 a/ove the indentation the location o8 the ne-+ovasc-la+ (oints 8o+ the stomach#. 2sin3 the amo-nt o8 (+ess-+e 9o- *o-ld (-t on 9o-+ e9elids, (lace t*o 8in3e+s to3ethe+ li3htl9 to-chin3 these 8+ontal eminences. Close 9o-+ e9es and /+eathe 8+om 9o-+ stomach and th+o-3h 9o-+ nose. Eold the (oints 8o+ a/o-t one min-te *hile 9o- thin< th+o-3h a (+o/lem, o+ tal< it o-t. ;his techni:-e <ee(s /lood, *a+mth and elect+oma3netic ene+39 in 9o-+ +ational 8+ont /+ain *he+e 9o- do 9o-+ most c+eative thin<in3 and conside+ation o8 9o-+ o(tions. At (+events the limitin3 =8i3ht o+ 8li3ht= +es(onse 8+om ta<in3 ove+, comin3 8+om the /ac< /+ain. Yo- *ill thin< mo+e clea+l9 and have mo+e choices -nde+ (+ess-+e. ;o (+ovide ene+39 movement 8+om the /ac< to the 8+ont in a mo+e di+ective manne+, 9o- can -se >+ontal04cci(ital Eoldin3 >04 Eoldin3# /9 (lacin3 one hand 3entl9 on 9o-+ 8o+ehead and (lace the othe+ hand on the /ac< o8 9o-+ head ove+ the occi(ital a+ea. Yo- can hold 9o-+ o*n St+ess 1elease Points o+ a (a+tne+ can hold them 8o+ 9o-.

+imple, fast and immediate stress reduction and management techniques (lite) - %2

;&-& Le/t Stress Re'ease P int H '+ing an+ Right N stri' Breathing ;he le8t hemis(he+e in most (eo(le is the less emotional one so activatin3 this hemis(he+e *ill +ed-ce the level o8 emotion. Also, the 8+ontal lo/e is *he+e o-+ o(tions and c+eativit9 cont+ol cente+s a+e located. 4ne o8 the sim(lest *a9s to do this is to (lace 9o-+ 8i+st and inde5 8in3e+ o8 9o-+ le8t hand on the le8t St+ess 1elease Point *hile, at the same time, close 9o-+ le8t nost+il *ith 9o-+ th-m/. D-e to the c+oss ove+ cont+ol +elation *he+e the +i3ht side o8 the /od9Bs cont+ol is located on the le8t side o8 the /+ain donBt as< *h9??#, the +i3ht nost+il in8l-ences the le8t hemis(he+e. An addition, the nose cont+ols the a-tonomic ne+vo-s s9stem and /+eathin3 th+o-3h the nose cools do*n the h9(othalam-s see section 6.a.#. ;h-s, 9o- a+e doin3 a n-m/e+ o8 hel(8-l thin3s *ith this sim(le (ost-+e. 2se these techni:-es *hile 9o- ima3ine an -(comin3 challen3e $$ a (e+8o+mance, a-dition, e5amination, inte+vie* etc. 2se this techni:-e in an9 sit-ation to (+o3+am a calm and 8oc-sed 8eelin3. ;hin<0Ama3ine it th+o-3h 8+om /e3innin3 to end. Do an9 o8 these techni:-es and ima3ine eve+9thin3 *o+<in3 o-t (e+8ectl9. Ama3ine 9o-+ Desi+ed 4-tcome D4# as a +ealit9. =& E(e M ve!ents 2R tati n" Latera'" Diag na'" Near,Far r Figure Eighths3 # !-ine+ with E! ti na' Finger P siti n an+ Stress Re'ease P ints 2SRPs3 ;his e5e+cise (+ovides almost instant emotional :-ic< 8i5. At com/ines holdin3 9o-+ St+ess 1elease Points S1Ps# *ith a 8in3e+ (osition a &u ra# *hich dee(ens the level o8 9o-+ /alance. ;o this 9oadd an e9e movement techni:-e that e88icientl9 accesses the *hole /+ain 8o+ st+ess +elease. ;hese th+ee com/ined 3ive 9o- a (o*e+8-l tool to cont+ol 9o-+ emotional *ell /ein3, 3ivin3 9o- an almost instantaneo-s (e+sonal cente+in3. >o+ in8o+mation on e9e and head movements and e9e /lin<in3 see section %6 in the theo+9 and +esea+ch section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# .ith some st+ess8-l event o+ tho-3ht on line: %. Eold 9o-+ St+ess 1elease Points o+ have someone do 8+ontal0occi(ital holdin3 8o+ 9o- see (a+t !.a#. 2. Add the &motional >in3e+ Position. Eold the (ad o8 9o-+ th-m/ to the (ad o8 9o-+ +in3 8in3e+ on /oth hands. ;his leaves 9o-+ 8i+st and second 8in3e+s 8+ee to hold 9o-+ st+ess +elease (oints. ;hin< o8 9o-+ st+ess8-l sit-ation. 1elease the 8in3e+ (osition i8 too -(settin3 and t+9 a3ain a little late+, a8te+ +eleasin3 the 8i+st level o8 st+ess. 3. Add &9e 'ovements: 1otation cloc<*ise and co-nte+ cloc<*ise#, 2( and Do*n, Bac< and >o+th Ac+oss the 'id$line, o+ 7aJ9 &i3hts to the a/ove t*o. 4-+ e9e di+ection shi8ts each time *e access a di88e+ent (a+t o8 the /+ain. 1otatin3 the e9e slo*l9 and deli/e+atel9 cloc<*ise and co-nte+ cloc<*ise, ove+la((in3 the midline o+ movin3 the e9es -( and do*n o+ /ac< and 8o+th o+ c+eatin3 a laJ9 ei3ht *ith the e9es onl9 *ill =s*ee( the *hole /+ain= li<e a =Co9 stic<= 8o+ the /+ain#. Contin-e this -ntil the e9es move smoothl9 *itho-t st+ain and Ce+<iness at an9 (oint. Yo- can -se this to (-t a (ositive a88i+mation di+ectl9 into the -nconscio-s, and to de$st+ess an9 sit-ation. P+o3+am a :-ic< dose o8 (ositive emotion sa9 =A 8eel = *heneve+ the need a+ises 8o+ a :-ic< dose o8 =emotional n-t+ition.=#

+imple, fast and immediate stress reduction and management techniques (lite) - %3

H4;&: Doin3 st+ess +elease *hile -sin3 the 8in3e+ (osition elicits a mo+e st+ess8-l +es(onse. At *o-ld /e -n*ise, the+e8o+e, to C-m( st+ai3ht into -se o8 the 8in3e+ (osition *hen *o+<in3 th+o-3h a t+a-matic o+ (otentiall9 t+a-matic sit-ation, s-ch as death o8 a loved one. Anstead, %#. do sim(le st+ess +elease (oint holdin3 *ith no e9e movements -ntil 9o- 8eel calm a/o-t it, then 2#. contin-e thin<in3 o8 the sit-ation *hile doin3 slo* e9e movements *itho-t the 8in3e+ (osition, and 8inall9 3#. +e(eat the e9e movements *hile holdin3 the 8in3e+ (osition. Doin3 a 3$(a+t st+ess +elease *ill +elieve the st+ess *itho-t +is< o8 9o- /ecomin3 h9ste+ical.

>o+ a com(lete (+o3+am in (ost-+e, movement and /+eathin3 see Li-lin3, %999# Healing with ;i< ;oui/ The secrets of ancient Chinese (reathing techni,ues, A3o+a Eealth Boo<s. >o+ in8o+mation on /+eathin3 see sections %I.% th+o-3h %I.I in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html# >a& Dee. A-+ !ina' 2Be''(3 Breathing

>o+ the sim(lest *a9 to lea+n to do Dee( A/dominal Bell9# B+eathin3, lie 8lat on the 8loo+ and (lace a /oo< on 9o-+ stomach. P-sh the /oo< -( /9 ta<in3 a /+eath and then +ela5 and let the /oo< d+o( *ith 9o-+ o-t /+eath. 1e(eat a/o-t %" times. 7ate+, *hen 9o- a+e mo+e s<illed, 9o- can +est 9o-+ hands on 9o-+ stomach and 8eel 9o-+ hands movin3 in and o-t as 9o- /+eathe. =eep .( o&inal %Belly' Breathing: ;a<e a dee( /+eath T%R#&'% (#&R "#$E, *hile to-chin3 the ti( o8 the ton3-e to the +oo8 o8 the mo-th C-st /ehind the teeth. ;hen d+o( the ton3-e and, th+o-3h the mo-th e5hale, all the ai+ in 9o-+ l-n3s in sho+t little (-88s, as i8 9o- a+e <ee(in3 a 8eathe+ in the ai+. >ill -( li<e a /alloon, *ith 9o-+ stomach 3oin3 o-t, (-shin3 o-t 9o-+ hand. B+eathin3 th+o-3h the nose act-all9 cools do*n the /lood 3oin3 to the h9(othalam-s, the (+ima+9 emotional cont+ol cente+ in the /+ain. A ve+9 di+ect *a9 to =Chill o-t?=
+imple, fast and immediate stress reduction and management techniques (lite) - %4

1e3-la+ smooth dee( /+eathin3 calms and /alances the a-tonomic ne+vo-s s9stem and hea+t (+od-cin3 o(tim-m Eea+t 1ate Va+ia/ilit9 E1V# and s9stem cohe+ence. >&-& The 9,=,> 2 r Re'a7ing Breath3 E7ercise /9 D+. And+e* .eil N-ote: =;his e5e+cise is -tte+l9 sim(le, ta<es almost no time, +e:-i+es no e:-i(ment and can /e done an9*he+e. Altho-3h 9o- can do the e5e+cise in an9 (osition, sit *ith 9o-+ /ac< st+ai3ht *hile lea+nin3 the e5e+cise. Place the ti( o8 9o-+ ton3-e a3ainst the +id3e o8 tiss-e C-st /ehind 9o-+ -((e+ 8+ont teeth, and <ee( it the+e th+o-3h the enti+e e5e+cise. Yo- *ill /e e5halin3 th+o-3h 9o-+ mo-th a+o-nd 9o-+ ton3-eD t+9 (-+sin3 9o-+ li(s sli3htl9 i8 this seems a*<*a+d.= =&5hale com(letel9 th+o-3h 9o-+ mo-th, ma<in3 a *hoosh so-nd. %. Close 9o-+ mo-th and inhale :-ietl9 th+o-3h 9o-+ nose to a mental co-nt o8 8o-+. 2. Eold 9o-+ /+eath 8o+ a co-nt o8 seven. 3. &5hale com(letel9 th+o-3h 9o-+ mo-th, ma<in3 a *hoosh so-nd to a co-nt o8 ei3ht.= =;his is one /+eath. Ho* inhale a3ain and +e(eat the c9cle th+ee mo+e times 8o+ a total o8 8o-+ /+eaths.= =Hote that 9o- al*a9s inhale :-ietl9 th+o-3h 9o-+ nose and e5hale a-di/l9 th+o-3h 9o-+ mo-th. ;he ti( o8 9o-+ ton3-e sta9s in (osition the *hole time. &5halation ta<es t*ice as lon3 as inhalation. ;he a/sol-te time 9o- s(end on each (hase is not im(o+tantD the +atio o8 4:I:6 is im(o+tant. A8 9o- have t+o-/le holdin3 9o-+ /+eath, s(eed the e5e+cise -( /-t <ee( to the +atio o8 4:I:6 8o+ the th+ee (hases. .ith (+actice 9o- can slo* it all do*n and 3et -sed to inhalin3 and e5halin3 mo+e and mo+e dee(l9.= =;his e5e+cise is a nat-+al t+an:-iliJe+ 8o+ the ne+vo-s s9stem. 2nli<e t+an:-iliJin3 d+-3s, *hich a+e o8ten e88ective *hen 9o- 8i+st ta<e them /-t then lose thei+ (o*e+ ove+ time, this e5e+cise is s-/tle *hen 9o- 8i+st t+9 it /-t 3ains in (o*e+ *ith +e(etition and (+actice. Do it at least t*ice a da9. Yocannot do it too 8+e:-entl9. Do not do mo+e than 8o-+ /+eaths at one time 8o+ the 8i+st month o8 (+actice. 7ate+, i8 9o- *ish, 9o- can e5tend it to ei3ht /+eaths. A8 9o- 8eel a little li3htheaded *hen 9o- 8i+st /+eathe this *a9, do not /e conce+nedD it *ill (ass.= =4nce 9o- develo( this techni:-e /9 (+acticin3 it eve+9 da9D it *ill /e a ve+9 -se8-l tool that 9o- *ill al*a9s have *ith 9o-. 2se it *heneve+ an9thin3 -(settin3 ha((ens $$ /e8o+e 9o- +eact. 2se it *heneve+ 9o- a+e a*a+e o8 inte+nal tension. 2se it to hel( 9o- 8all aslee(. ;his e5e+cise cannot /e +ecommended too hi3hl9. &ve+9one can /ene8it 8+om it.= &nd :-ote >c& P 'ari?e+ 2A'ternate N stri'3 Breathing Pola+iJed alte+nate nost+il /+eathin3 has lon3 /een -sed in man9 (+actices to calm and inte3+ate the /od9mind. Conside+a/le +esea+ch no* ve+i8ies the ancient *isdom scienti8icall9 called 2nilate+al Alte+nate Host+il B+eathin3 >o+ in8o+mation see section %I.I in the +esea+ch and theo+9 section o8 m9 *e/site htt(:00***.+e/(+otocol.net0+e/+esea+chtheo+9.html#. 4-+ /+eathin3 (atte+n chan3es 8+om one nost+il to the othe+ +e3-la+l9 a/o-t eve+9 9" min-tes# to ins-+e (+o(e+ (ositive0ne3ative ioniJation /alance in the /od9, *hich in t-+n a88ects the /alance o8 calci-m and (hos(ho+-s in the /lood. .ith st+ess, (ola+iJation 3oes o88, h9(othalamic heat inc+eases and a-tonomic ne+vo-s s9stem and hea+t
+imple, fast and immediate stress reduction and management techniques (lite) - %5

/ecomes -n/alanced, incohe+ent and i++e3-la+ all +es-ltin3 in 3ene+al /od9 sc+e*iness. So +e3-la+l9 +et+ain 9o-+ /od9. Al*a9s <ee( 9o-+ ton3-e on the +oo8 o8 9o-+ mo-th on the in /+eath and /+eath 8+om the stomach a+ea dee( a/dominal /+eathin3#. >o+ e5am(le, t+9 this se:-ence: %. An 7e8t: Sh-t the +i3ht nost+il and /+eathe in th+o-3h the le8t nost+il. 2. 4-t 1i3ht: 4(en the +i3ht nost+il, sh-t the le8t and /+eathe o-t th+o-3h the +i3ht nost+il. 3. An 1i3ht: Ho*, *ith the le8t nost+il sh-t, /+eath in th+o-3h the +i3ht nost+il. 4. 4-t 7e8t: 4(en the le8t nost+il, *ith the +i3ht sh-t, /+eath o-t th+o-3h the le8t nost+il. 1e(eat this se:-ence a/o-t ! times o+ -ntil 9o- 8eel calm, +ela5ed, cohe+ent and 8oc-sed. @& I!agine ( urse'/ int re'ie/ A ve+9 sim(le and e88ective *a9 to de$st+ess and (+ovide +elie8 8+om -n*anted ne3ative 8eelin3s 8ea+, an3e+ and s-ch# is to ima3ine the st+esso+ (e+son o+ sit-ation# in a +idic-lo-s and h-mo+o-s manne+. ;o deal *ith sta3e 8+i3ht, (eo(le have ima3ined the a-dience as na<ed o+ *ea+in3 clo*n hats and s-ch. A8 9o-B+e in some t9(e o8 com(etition 9o- can ima3ine the C-d3e in an9 sill9 o+ +idic-lo-s *a9 C-st donBt tell them *hat 9o-B+e doin3?#. A8 9o-B+e in a meetin3 and someone the /oss?# 3ets to 9o-, -se 9o-+ ima3ination as a/ove. AtBs ha+d to /e -(set /9 someone *hoBs seen as +idic-lo-s. Yo-+ sl9 smile ma9 /ecome a (+o/lem i8 the9 as< 9o- *h9 9o-B+e smilin3. Eave an ans*e+ (+e(a+ed since 9o- canBt sa9 =A *as ima3inin3 9o- na<ed *ith a clo*n hat.= An addition, 9o-+ ima3ination can /e -sed to =+edo 9o-+ histo+9.= A8 9o- had to5ic (a+ents, 8o+ e5am(le, and neve+ 8elt loved o+ acce(ted, neve+ 3ood eno-3h, etc. and th-s s-88e+ no* 8+om this (ast, 9o- can 3o /ac< in 9o-+ ima3ination to a s(eci8ic time0event that is st-c< in 9o-+ s9stem and 3ive 9o-+sel8 the missin3 (ositive emotion. AtBs not *hat ha((ened thatBs im(o+tant, itBs ho* the (ast e88ects 9o- no*D ho* 9o-+ holdin3 the (ast. 1emem/e+, the =/od9 <ee(s the sco+e= so (a9 attention to ho* 9o-B+e 8eelin3 the (ast H4. and then =chan3e 9o-+ histo+9= /9 3ivin3 9o-+sel8 *hat 9o- missed o+i3inall9. ,%e cannot change our past. %e can not change the fact that people act in a certain *ay. %e can not change the inevitable. )he only thing *e can do is play on the one string *e have, and that is our attitude., !harles 2. +*indoll

+imple, fast and immediate stress reduction and management techniques (lite) - %!

%A& Free?e Fra!e Pr ce+ure /r ! the Institute / HeartMath (a thought stopping and emotional substitution method) ,$eep listening from the heart is one half of true communication. +pea&ing from the heart is the other half., -+ara .addison" The Hidden Power of the Heart:Discovering an Unlimited Source of Intelligence, /nstitute of 0eart1ath http://***.heartmath.com Ee+e a+e the ste(s o8 the >1&&R&$>1A'& techni:-e: %. 1eco3niJe the st+ess8-l 8eelin3 and >1&&R&$>1A'& it? ;a<e a time$o-t. 2. Hotice ho* and *he+e this dist+ess is located in 9o-+ /od9. ;a<e some time to s-+ve9 9o-+ 8elt /od9 sense o8 the iss-e. D4HB; eval-ate o+ C-d3e. Q-st H4;AC&. 3. Shi8t 9o-+ attention to the a+ea a+o-nd 9o-+ hea+t. .hile /+eathin3 th+o-3h 9o-+ nose, ima3ine /+eathin3 in th+o-3h the hea+t and o-t th+o-3h the sola+ (le5-s to hel( 8oc-s 9o-+ ene+39 in this a+ea. Kee( 9o-+ 8oc-s the+e as 9o- ass-me the 1&B (ost-+e see (a+t %% /elo*#. 4/se+ve, *itho-t e5(ectation, the chan3es in 9o-+ /od9. 4. .hen done, +ecall a (ositive, 8-n 8eelin3 o+ time 9o-Bve had in li8e and RE-E)PER*E"+E it. Kive to 9o-+ hea+t in 3+atit-de. A s-33ested list o8 co+e hea+t 8eelin3s li<e: happiness, -o., e ation, safet., t!ust, faith, secu!it., f!eedom, pu!it., vigo!, enthusiasm, ene!g., confidence, c a!it., competence, cente!ed, capab e, nob e, connected, unit., integ!ation, than/fu ness, g!atitude, b essed, patience, commitment, se!enit., peace, acceptance, app!eciation, compassion, ca!e, and ove0 an. positive emotion .ou thin/ of and can #EE$. Kivin3 these emotions to the hea+t re uces the activit9 o8 the s9m(athetic /+anch and increases the activit9 o8 the (a+as9m(athetic =Social &n3a3ement S9stem= /+anch. &den +ecommends doin3 this to all o8 9o-+ va+io-s /od9 (a+ts. AtBs 9o-+ li8e so B& C1&A;AV&. 5. Ho*, -sin3 9o-+ int-ition, common sense, and since+it9, as< 9o-+ hea+t, =.hat *o-ld /e a mo+e e88icient +es(onse to the sit-ation, one that *o-ld minimiJe 8-t-+e st+essU= !. 7isten to *hat 9o-+ hea+t sa9s in ans*e+ to 9o-+ :-estion. AtBs an e88ective *a9 to (-t 9o-+ +eactive mind and emotions in chec< and an in$ho-se so-+ce o8 commonsense sol-tions?# >1&&R&$>1A'& isnBt ha+d to lea+n. .ith (+actice, this techni:-e /ecomes almost second nat-+e. B-t donBt let its sim(licit9 8ool 9o-. Sim(licit9 is e88icient, and it -s-all9 mani8ests *hen com(le5it9 has 8inall9 /een -n+aveled. S9stematic (+actice o8 these ste(s *ill 9ield s-/stantial +es-lts. >1&&R&$ >1A'& (+ovides a doo+*a9 to int-itive intelli3ence and /-ilds a +elia/le /+id3e /et*een. %%& Assu!e the Ra+iant Energies Ba'ance P sture 2h Bar!er<S.'een<#entra'<$ verning Meri+ians3 %. ) u. the Tri.'e

Ass-me the (ost-+e and /+eathe th+o-3h 9o-+ nose as 9o- do a m-lti senso+9 s-+ve9 o8 all the as(ects o8 9o-+ iss-e as it effects .ou no1. Pa9 (a+tic-la+ attention to an9 (h9sical sensations. Kee( 9o-+ ton3-e in the +oo8 o8 9o-+ mo-th C-st /ehind 9o-+ -((e+ teeth. Kive a 3entle s:-eeJe *ith 9o-+ hands alte+natin3 /et*een each side o8 9o-+ /od9 7e8t$ 1i3ht# as 9o- (+ocess 9o-+ iss-e. ;his c+eates le8t0+i3ht inte3+ation /9 8o+cin3 9o-+ /+ain to (a9 attention /9 movin3 sensations /ac< and 8o+th 8+om le8t to +i3ht. a method -sed /9 the &'D1 the+a(e-tic techni:-e#. Also, 3entle +oc<in3 /ac< and 8o+th en3a3es the vesti/-la+0/alance s9stem and ind-ces a mild h9(notic state. ;he Post-+e: see 8i3-+e# &n3a3e and Sedate the ;+i(le .a+me+ me+idian /9 (lacin3 9o-+ le8t
+imple, fast and immediate stress reduction and management techniques (lite) - %I

2.

hand on the /ac< o8 the +i3ht a+m C-st a/ove the el/o*. ;hen, to activate and St+en3then the S(leen and hea+t a+eas, (lace the +i3ht hand on 9o-+ le8t side C-st /elo* the le8t /+east /et*een +i/s I$6#. >inish 9o-+ session /9 the 3ivin3 9o-+ s9stem, s(eciall9 9o-+ hea+t, co+e hea+t 8eelin3s see the s-33ested list a/ove# and do this dail9 alon3 *ith the (ost-+e *heneve+ 9o- 8eel dist+essed in li8e see the inst+-ctions 8o+ Eea+t'athBs >+eeJe >+ame a/ove, section %%#. Also, t+9 a 3ood st+etch and vi3o+o-s 9a*n.

='a9 9o- live in an inte+estin3 a3e??= Chinese c-+se

+imple, fast and immediate stress reduction and management techniques (lite) - %6