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Calm Mind
An ancient, forgotten natural 4-Step program to eliminate stress and to create a quiet mind!
Dr Graeme Teague
B.Sc, B.App.Sc (Chiropractic), Cert.Hom
Contents
The background
Introduction
Page 3
Three steps to
Step One
Removing Stress
Page 7
Breathing Technique.
Step Two
Step Three
Acupressure.
Page 47 Page 52
Step Four
Mudra Remove the Causes Recap how should you approach this book
Page 55
Introduction:
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.
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!
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 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
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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.
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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.
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Breathe
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.
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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.
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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,
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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.
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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.
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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.
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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.
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Acupressure
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.
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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
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).
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
this).
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.
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"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.
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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.
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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.
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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.
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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.
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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.
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.
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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.
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 them....and....you 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.
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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.
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.
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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.
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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
Asking Questions
Use the 3 step process to quiet your mind, when it is quiet you then ask a simple question
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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
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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
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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.
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
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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
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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
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Finger: index Function: muscular system Attitude: fear (False Evidence Appearing Real) Senses: hearing, taste
Finger: middle Function: blood essence Attitude: anger/frustration Senses: speech, sight
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Finger: little Function: skeletal/nervous system Attitude: trying to, crying on the inside but laughing on the outside. Senses: smell
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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
Mudra
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.
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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.
Advantages
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.
Advantages
Regular practice balances water element in body
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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.
Advantages
Reduces body fatigue and energizes the whole body Helps circulate the life current throughout the body optimally
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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
Yours in health
Dr Graeme Teague
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