• Breath is the source of life, bringing fresh energy into the tissues and cells to nourish body, mind and the whole person. When we breathe out, accumulated stress and toxins are released. Breathing through a stressful time is an effective way to let go of the tension that accumulates in the body.  A few long deep breaths at a difficult moment can completely change the way we handle a situation. Breath work combined with images of light or nature can promote feelings of peace, calm and focus.

• Abdominal Breathing

• Breathing in Nature
• Breathing through the pores
• Alternative nostril breathing

• Pal Dan Gum is a series of ancient exercises from China and Korea used for thousands of years to promote health, strength, longevity, and spiritual awareness.  The exercises release tension and balance the energy channels or meridians of the body.  If practiced regularly they purify and recharge the inner organs and meridians, improve the circulation of blood and body fluids, promote the flexibility and resiliency of muscles and joints, improve posture, and eliminate many chronic ailments.  Morning is a good time to practice Pal Dan Gum, as a way to start the day with focus and energy.  These exercises are excellent for daily use by persons with anxiety, chronic pain, depression or traumatic stress.

• Upholding the Heavens
• Opening the Bow
• Touching Heaven and Earth.
• Looking Behind You
• Swinging the Trunk and the Head
• Stretching backwards
• Stretching the legs
• Punch and Shout with Fists.
• Roar Like a Lion.

• The following practice is a simple way to work with emotions by holding each finger.  Emotions and feelings are like waves of energy moving through the body and mind. Through each finger runs a channel or meridian of energy connected with an organ system and related emotions.  With strong or overwhelming feelings, energy can become blocked or repressed, resulting in pain or congestion in the body.  Holding each finger while breathing deeply can bring emotional and physical release and healing.

• The fingerholds are a very helpful tool to use in daily life. In difficult or challenging situations when tears, anger or anxiety arise, the fingers may be held to bring peace, focus and calm so that the appropriate response or action may be taken.  The practice may also be done for relaxation with music, or used before going to sleep to release the problems of the day and to bring deep peace to body and mind.  The practice may be done on oneself or on another person.

• Tears, Grief, Emotional pain (Thumb)
• Fear, Panic (Index Finger)
• Anger, Rage, Resentment (Middle Finger)
• worry, anxiety preoccupation (Ring Finger)
• lack of self esteem (Small Finger)

• This practice consists of several simple energy holds that may be done on oneself or on another person for anxiety, emotional or physical pain, traumatic memories, strong emotions, such as anger or fear, insomnia and for deep relaxation.  Through the energy of our hands we have the power to bring profound peace, harmony and healing to body, mind and emotions.

• As the practice is used on oneself or on another, hold in mind and heart a deep sense of peace, light and spaciousness.  The holds can be done for several minutes each, accompanied by deep abdominal breathing to promote greater release.  The touch is very light, and if someone fears touch because of pain or their history of abuse, the holds may be done off the body working in the energy field.  Always ask permission when you do any practice involving touch of another person.

• Halo Hold to Connect
• Head Hold
• Crown Hold
• Shoulder Hold
• Heart Hold

• This acupressure practice releases pain, tension and congestion in the upper back, shoulders, neck and head. Often with trauma and stress, energy becomes blocked in shoulders, neck and head. Most of the energy channels or meridians flow through this area, resulting in a “bottle neck” of tension in some people.  This practice can easily be done on oneself, or on another person, either seated or lying comfortably face-up.

• This is a very good practice for anxiety at night or when one is unable to sleep. If doing this with another person, be sure that you keep clear boundaries, and if you feel their energy coming into your hands, imagine that it can flow through and down into the earth.  With slightly curved fingertips, press into each of the sets of points (1-6) for 1 to 2 minutes, or until the energy pulse is clear, strong and flowing.

• The points will usually be very sensitive.  During the practice you can imagine energy flowing upward and out the top of the head while breathing deeply. To end the practice imagine that your feet are rooted to the earth to ground you. If working on another, you can hold the tops of their feet for a few moments to ground them.

Acupressure is an ancient art using finger pressure on specific points to unblock, balance, or increase the circulation of life force energy in the body.  The roots of acupressure date back over four thousand years to traditional Chinese medicine.  Hands-on folk remedies were passed down from generation to generation to cure illness and relieve pain. In many indigenous cultures, grassroots people have traditions of rubbing or pressing areas of the body to relieve pain or emotional discomfort.

• Head Points
• Shoulder Points
• Stomach Points
• Constipation
• Nausea
• Diarrhea
• Hiccups
• Immune System
• Back
• Lower Back
• Abdominal Pain & Cramps
• Leg Pain & Energy Boost
• Focus & Balance
• Insomnia
• Sadness, Grief & Emotional Pain
• Sinus
• Chest Congestion, Asthma, Grief
• For Eyes & for Calm
• Fainting, Crisis & High Blood Pressure
• Depression
• Anxiety, Crisis & Overwhelm

• Is very useful for unblocking and healing strong emotions, fears, anxiety, emotional pain, anger, traumatic memories, phobias and addictions, as well as for alleviating body symptoms and pain, such as headaches and overall body pain. The technique is based on energy field theory, along with meridian theory of Eastern medicine.  Problems, traumas, anxiety and pain can cause a block in the healthy flow of energy.

• Tapping or pressing points on channels or meridians of energy can help move blocks in congested areas and promote the healthy flow of energy in the body , mind and spirit.  (Adapted with permission from the EFT materials of Gary Flint, Ph.D. Emotional Freedom Technique.)

• Think of an issue to work with and measure your anxiety level
• Tap the sequence of Acupressure Points 7-9 times
• Tap point A at side of hand and say
• Repeat the sequence in #2 & #3
• Rub the Sore Spot B

help to release stress, to open and balance the flow of energy and to promote health and wellbeing.  The purpose of this Tai Chi meditation is not to master a traditional form, but to empower the person in discovering and following their own flow and body wisdom.

• The Rocking Movement
• The Shower of Light
• Let go and open to receive
• Fly through the Air