The Toolkit

1. Wake at daylight
2. Give thanks
3. Short meditation or H’oponopono
4. Diaphragmatic Breathing
5. Make bed
6. Morning sunlight exposure 10 minutes
7. Lymphatic Tap ‘n Rubs
8. Qi Gong Floor Sweepers
9. Leg Swings
10. Shower – cold at the end
11. Coffee – 90 minutes after waking
12. Releases: glutes, hips, etc

• Lymphatic tap ’n rubs from Dr Perry “The Big Six”
  1. Collarbone
  2. Jaw—near ear lobe
  3. Armpit/pecs
  4. Stomach
  5. Groin—the crease at the top of the leg
  6. Back of knees
  And then bounce on the balls of your feet and shake your hands for a minute or so.

Qi Gong is a practice incorporating movement, meditation, and controlled breathing to nurture and balance the body’s vital life force, known as “Qi” or “Chi”. Begin by standing with feet hip-width apart. Inhale deeply through the nose twice, expanding your arms outward as far as possible, then exhale forcefully as you bend forward, expelling air through the mouth. Allow your fingertips to brush the floor, draw your elbows back toward your ribs, and extend your arms behind you as if soaring like a bird. Repeat this sequence for about 1 minute and repeat 3 times. The vigorous exhalation may dislodge stored mucus; spit out any mucus and encourage further release with each repetition. Your lungs will breathe easier without it.

Stand facing a wall, hands resting on the wall to prevent shoulder movement, and bend one leg at the knee (essential to avoid knee stress). Swing the other leg forward and back across your body between the wall and your standing leg to mobilise the ankle. Aim for 10 swings per leg, repeating until the calf tightness is gone.

Stand facing away from the kitchen counter. Place your feet hip-width apart, about 30cm or 12inches in front of you, with your buttocks resting against the counter.
With soft knees, shift your weight to your heels, raising the front of your feet off the floor so that the balls of your feet lift up.
Repeat this movement 25 times, for 3 sets.

Apply firm pressure to the gall bladder and liver acupressure points using a dull instrument such as a pencil eraser or handle of a wooden spoon.

Cross your arms at chest level, hands resting on your collarbones. Using just your fingers, gently tap yourself as if you are calming a baby. Use light gentle taps until you feel relaxation come over you. Say to yourself, “there there” as if calming your baby self.

Lie on your back. Clasp your hands behind your head. Keep your head still (do not move it) then roll your eyes to the right as far as they will go. WAIT for either a yawn, a sigh, or a swallow. Then roll your eyes to the left as far as they will go. Again wait for a yawn, a sigh, or a swallow. 

The length of time it takes for a yawn to come is a direct correlation with how under-active or ineffective your vagus nerve is. REPEAT x 3 

Standing with arms out straight in front of your body, thumbs up. Focus your eyes on a point on the wall. Now slowly open up your arms to the side, both at the same time. Notice your peripheral vision ‘seeing’ your thumbs. When they almost go out of view, stop. Now rub your fingers together to create movement. When your peripheral vision can see this movement, return to the start position, arms straight out in front. Repeat this slowly 3 times expanding your arms to the side further each time to extend your peripheral vision.

Standing with one arms straight out in front, pointing finger up. Slowly make circles with your pointing finger, while keeping your head still. Eyes only move. Do 5 slow circles clockwise then counterclockwise.

Take your pointing finger from out in front to touch your nose. Track your finger to your nose and out again slowly. This will cause a bit of cross eyed and that is the purpose of this exercise. 

Look straight ahead and fix your eyes on one small dot on the wall opposite you. Now … only moving your head/nose … keep your eyes fixed on the dot … trace the shape of a box clockwise x 3; anti clockwise x 3; diagonals x 3; straight up and down x 3; side to side x 3.