How To’s

“Healing takes courage, and we all have courage, even if we have to dig a little to find it.”

~ Tori Amos
 

Powerful, Efficacious Self-Help Techniques

Using Neti Pot (jala neti):

  1. Mix, thoroughly, a proper amount of salt and warm water in the pot.
  2. Bend forward to about 90 degrees at the waist into the sink. From this point, breathe only through your mouth.
  3. Bring the nose cone of the pot up to one nostril (right side). By gently twisting pushing, seat the nose cone into the nostril and seal it well. Avoid talking, coughing, sniffing, swallowing, etc.
  4. Align the spout of the pot along the line of the nose passage as if the spout is a continuation of your nostril channel. Keep breathing gently through your mouth.
  5. Slowly roll your head to the left while gradually raising your right elbow so the body of the pot is positioned slightly higher than the nose. Careful not to tilt too much to cause water to spill out.
  6. Water should start to trickle out of the lower nostril. Breathe through your mouth. Do not sniff or swallow. Use up about half of the water.
  7. Change hands with the pot and repeat the steps from 3 to 6 for the other nostril.
  8. When the pot is empty, bring your head back to the center position, remove the nozzle and gently blow out of both nostrils into the sink to clear the mucus and water from the nose. Do not blow hard.
  9. Then stand up and breathe in and out of both nostrils 10 times. Then close one nostril and gently breathe in and out the open side 10 times. Change nostrils and do 10 breaths on the other side.
  10. You can gently blow your nose to rid of any residual water in the nose. Do this cleansing procedure once in the morning and once in the evening.

Acupressure for sinus pain:

  1. Use your right fingers to apply firm and steady pressure with a circular motion to sinus acupressure points located on the tip of your left fingers.
  2. Stimulate each one of these points for at least one minute and then move on to the next point.
  3. When you have finished one side, switch hands and apply massage on the other fingers.
  4. Use tolerable pressure and practice this whole procedure twice a day—in the morning and in the evening.
  5. You can do the same acupressure work on sinus points located also on the tip of your toes. Procedure is same for both hands and feet.

Progressive Relaxation (you can either lie down or recline in a chair):

  1. Lie down on your back with eyes closed with feet apart slightly and arms gently next to your sides.
  2. Start to breathe slowly and deeply. Inhale when you tense your muscles and exhale when you relax your muscles as described in the next step below.
  3. Tense up the muscles of your feet as you inhale, pause for 5 seconds. Relax gently as you exhale and pause for 20 seconds.
  4. Tense up the muscles of your calves and thighs, pause for 5 seconds. Relax gently and pause for 20 seconds.
  5. Tense up the muscles of your stomach and hips, pause for 5 seconds. Relax gently and pause for 20 seconds.
  6. Tense up the muscles of your chest, pause for 5 seconds. Relax gently and pause for 20 seconds.
  7. Tense up your arms with clenched fists, pause for 5 seconds. Relax gently and pause for 20 seconds.
  8. Tense up your neck muscles, pause for 5 seconds. Relax gently and pause for 20 seconds.
  9. Tense up the muscles of your face and head, pause for 5 seconds. Relax gently and pause for 20 seconds.
  10. Scan your body, head to toe, for any residual tension and allow any tight areas to completely relax.

Visualization to relieve allergy symptoms (word “visualize” can be substituted with “imagine”, “picture”, or “pretend”:

  1. Whatever position you are in (sitting, standing, or lying down), close your eyes and begin to relax your body with deep, slow, rhythmic breathing.
  2. Visualize your symptoms (e.g., sneezing, watery and itchy eyes, coughing, runny nose, exhaustion, sinus pain, etc.) of allergy as chaotically floating feathers in your body. (You may change the image of feather to dust particles, dry leaves, or whatever image that resonates with you.)
  3. Now, visualize many light switches located throughout your body. For example, there is one in the head, in the neck, in the chest, and so on. Notice the “on” position of the switch.
  4. Begin to turn off each switch as you move from one area to another until all the switches are turned off.
  5. Notice all the swirling feathers fall to the ground. Then proceed to vacuum them all, leaving all areas of your body feather-free.
  6. Feel your body relax and your mind calm. Open your eyes and become fully alert and energized.
  7. You can practice this visualization when you are experiencing an allergic reaction or as a preventive measure.

Caring for sensitive skin:

  1. Apply only sensitive skin care products, That is, ones that are specifically labeled as such. Also, check for any warning or restriction about a product by reading the instructions thoroughly.
  2. Even among the sensitive skin care products, select ones that have the least amount of additives and preservatives.
  3. Avoid toners. They often are alcohol-based and are unsuitable for sensitive skin.
  4. Always wear gloves when doing laundry and cleaning with chemicals. If you suffer from rubber allergy, cotton gloves could be worn under the rubber ones.
  5. Don’t spend too much time exposed to the sun. Rub sunscreen on all the exposed skin generously prior to going outside in the sun.
  6. Reduce exposure to excessive dust and other pollutants. Protect yourself adequately before going outside.
  7. If no product is found with a clear label, ‘for sensitive skin’, choose a hypoallergenic, noncomedogenic moisturizer.
  8. Use cleansers free of soap and alcohol. After spending time outdoors, cleanse your face thoroughly.
  9. Don’t exfoliate or scrub too vigorously. It may lead to facial redness and even inflammation.
  10. Avoid leaving the makeup on for too long. Also, hypoallergenic makeup removers should be used.

Developing intuition about & empathy for other people:

  1. Visualize or imagine in your mind a face of someone you know well (e.g., family member, friend, or co-worker)
  2. Close your eyes and imagine you are that person.
  3. Then imagine what it is like to be inside that person. Feel, see, talk, make facial expressions, and walk and move like that person.
  4. Be in this state as long as necessary for you to completely inhabit the chosen person inwardly and outwardly.
  5. Then step out of that merged state and be yourself while allowing the thoughts and feelings you experienced just before to remain with you.
  6. Finally, record or write what you discovered, such as an insight into how that person sees the world and what she/he may be feeling and thinking now.

Autogenic Training for relaxation and asthma relief:

  1. Lie down or sit in a comfortable chair.
  2. Bring attention to different parts of your body and imagine them growing warm and heavy. First, focus on your left arm and say, “My left arm is heavy and warm…” 3 times (either out loud or in your head).
  3. Next, say 3 times, “My right arm is heavy and warm…”
  4. Next, say 3 times, “Both arms are heavy and warm…”
  5. Next, say 3 times, “My left leg is heavy and warm…”
  6. Next, say 3 times, “My right leg is heavy and warm…”
  7. Next, say 3 times, “Both legs are heavy and warm…”
  8. Next, say 3 times, “My head and neck are heavy and warm…”
  9. Next, say 3 times, “My torso is heavy and warm…”
  10. Stay in this state for a few minutes while repeating, “My breathing is calm and easy.” Practice this entire exercise three times a day.

Oil Pulling for nasal congestion:

  1. Each morning before breakfast, put one tablespoonful of sesame or sunflower oil in your mouth.
  2. Begin to swish the oil in your mouth. Sip, suck, and pull it through your teeth. These motions allow the oil to be mixed well with saliva. The oil will start to thin.
  3. Do this for 15-20 minutes and spit into the sink. The color of the oil should be beige/white.
  4. Rinse your mouth well and clean your sink.
  5. If accidentally you swallow the oil, no worries….It will be eliminated through your bowels.

Breath Work (hang-sah breath) induces alpha brainwave and reduces stress:

  1. Sit upright in a chair with feet flat on the floor with hands on your thighs.
  2. Close your eyes and become aware of your breathing.
  3. Whisper aloud the word “hang” (like a yawn) as you breathe in and “sah” (like a sigh) as you breathe out slowly and gently.
  4. Repeat this 20 times.
  5. As you continue to say “hang” and “sah” with each breath, notice your body sensations.

Heart-Centered Visualization to release painful conflicts with other people:

  1. Think of an experience when you got angry because someone hurt you.
  2. Notice if your attention is in your head or your heart.
  3. Breathe deeply and slowly, relaxing your body.
  4. Now bring your awareness to the left side of your body – your left arm, shoulder, chest, then into your heart.
  5. As you inhale, feel your heart expanding with love…being centered in your heart with calm and peacefulness.
  6. Next, imagine the same person, but this time, recall a positive experience you had with that person.
  7. Take time to really experience his/her good, wonderful qualities…how did you feel about that person then?
  8. Now, ask yourself, “Can I let go of this anger?”…”Will I let go of this anger?”…”When will I let go of this anger?”
  9. Continue returning to your heart until you let go of your anger completely.

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Mindfulness Meditation to release anxiety or worry:

  1. Find a place that is quiet and comfortable for you. You can either sit in a chair (feet flat on the floor) or on a cushion on the floor (legs crossed) with back straight, but not stiff. Your eyes open with a gaze slightly downward and directed about 4 to 6 feet in front. Hands are open, resting on the thighs with palms down. The mouth is slightly open with the tip of your tongue touching the roof of the mouth.
  2. Become aware of your breathing. Follow your breath and feel the air move in and out of your body. Feel your belly rise and fall.
  3. Observe your thoughts come and go. Whatever emotion arises, you can simply notice it and let go. Do not try to brush it aside or suppress it. Remain calm and detached.
  4. When you find yourself get caught up in your thoughts, don’t worry about it. Simply return to your breathing as your anchor without judgment of right or wrong. Be loving and kind to yourself unconditionally.
  5. When you feel it’s the right time, you can close the mindfulness meditation by slowly becoming aware of your physical state and gently get up to proceed with your daily activities.
  6. You can meditate for a brief period of time like 5 to 10 minutes each day in the beginning and increase the duration as you progress. Perseverance and repetition, regardless how you feel, will bring wonderful benefits.

Imagery for releasing pain:

  1. Sit or lie down in a comfortable, quiet place.
  2. Start to relax your body and mind by breathing slowly and deeply. You may do progressive relaxation at this time.
  3. Close your eyes and become aware of any area of your body that has pain or discomfort.
  4. Associate the painful area with the color red. Using your senses, experience that pain vividly and then relax.
  5. Now as you breathe in, allow a healing blue light to enter your body and move to the red, painful area and start to absorb it. Notice the tension, pain dissolving and the red color disappears completely.
  6. Now allow the healing blue light to go anywhere else in your body that needs to release pain and do its work.
  7. Imagine your body filled with the soothing blue light and feel totally pain-free.

Art Therapy (mosaic) for stress relief:

  1. Gather a variety of colored construction paper, old scraps of wrapping paper, magazines, newspaper, etc.
  2. Choose a base paper in any color you like and use it as a base paper.
  3. Using different papers, begin to tear shapes that appeal to you and put them aside for later. You can also use a scissors for cutting shapes.
  4. Shapes can be arranged in more careful, structured way (like a puzzle) or free and random. Or you can mix around for other interesting effects.
  5. Once you have arranged pieces on the base paper and decided on a design, use a white glue or glue stick to put them down.
  6. Begin to build things around it. Could be abstract or more realistic. The choice is yours. You are in charge.
  7. The creative process of tearing and constructing an image results in releasing tension and stress, and a renewed sense of control.

Self-Hypnosis:

  1. Choose a space that is quiet and peaceful. Sit in a recliner or in your bed with pillows propped up behind your back. To avoid interruptions, turn off home phones, pager, cell phones, etc.
  2. Wear comfortable, loose fitting clothes.
  3. Have your suggestion/affirmation mentally rehearsed in advance. This must be positive, specific, and in present tense, using your own words. For example, you could say, “I eat healthy foods and do things to heal my sinus and allergy problems each day. I feel better and better every day.”
  4. Choose a word that best describes the physical sensation when you are relaxed (e.g., loose, warm, heavy, tingling. etc.). Then choose an emotional word (e.g., relaxed, calm, peaceful, serene, balanced, etc.)
  5. Close your eyes and start to breathe deeply, slowly, and rhythmically. Now think of your “physical” key word and apply the sensation of that word to your entire body starting from head to toe until your body completely manifests that word.
  6. Count down from 5 to 0.
  7. Now take the “emotional” key word and repeat the step 4.
  8. Then imagine/visualize a staircase with 20 steps. Using your senses, see this staircase to be brightly lit, beautiful, welcoming, and safe with handrails.
  9. Start to descend the stairway slowly and calmly counting 20 to 1, arriving at the very bottom of it at 0.
  10. At 0, say silently “deep sleep” and then give yourself the suggestion you prepared. Limit the number of suggestions to two or three. As you say your suggestion, again employ all your senses and experience what is being said. For example, see, taste, and smell healthy, delicious foods you are eating or feeling refreshed and clean as you use a neti-pot to flush out irritants out of your nasal passages and sinuses.
  11. Then count yourself out from 0 to 5. At 5, your eyes are open and fully alert. Say to yourself, “I am wide awake… feeling relaxed and refreshed.”

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Thermal Biofeedback to increase blood flow, reduces stress hormones, and relaxes muscles by warming hands:

  1. Find a thermometer and sit in a comfortable chair.
  2. Wrap your hands around a thermometer so that your fingertips are touching.
  3. Rest your hands in your lap and focus your mind on any sensation that you feel in your fingers.
  4. If your feel a tingling or pulsing in your fingertips, that’s a sign your hands are warming.
  5. Take an occasional glance at the thermometer with the intention to warm, but don’t attempt to raise your hand temperature.
  6. If you get distracted, refocus your attention on your hands.
  7. The goal is to raise your finger temperature to 97 degrees Fahrenheit and hold it there for about 10 minutes.
  8. As you get used to sensations in your hands, you can practice this without using a thermometer.

Huna Meditation (Ho’oponopono) to heal your relationships with people on your list. Give yourself a few minutes between each step:

  1. Sit comfortably in a chair and begin relaxing. Take time to get deeply relaxed and calm.
  2. Allow a loving and healing universal energy in the form of a soothing white light to enter you through the top of your head. Notice this energy spread to fill your heart and your entire body…feeling relaxed, calm, and full of love.
  3. Now imagine/visualize a place, like a stage or living room, in front of and below you where you will bring the people. Use all of your senses (i.e., sight, hearing, taste, smell, feeling) to make the place vivid and real. (e.g., stage, front porch, living room, etc.)
  4. Bring in the person or a group of people one at a time (e.g. past friends, family members, etc) with whom you wish healing and reconciliation.
  5. Taking turns, ask them if they want to accept healing and forgiveness from you. (If not, just skip the next part where you fill them with healing.)
  6. Have the white light from your heart radiate into people in front of you as they become filled with loving, healing energy as well.
  7. Converse with each person…forgiving whatever was done to you by that individual intentionally or otherwise. Share one’s inner beauty and support them to connect with one’s Higher Self.
  8. Ask that individual to forgive you for anything you may have done to hurt them. Ask them to see your inner beauty and if they would support your connection to your Higher Self.
  9. Cut the cord that bound you to each person so you can let go. See your energy returning to you. See their energy returning to them.
  10. See them float away to return, whole and healthy, to their lives. Make sure the people disappear.
  11. Repeat steps 4 to 10 with every person on your list.
  12. When the process if done, check to see if you have any negative feelings about those on the list. If so, you may repeat the steps until they fully disappear or you might want to consult with a Huna practitioner for guidance.


 

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