Meridian Yoga Therapy :The Pain Book

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ME R IDIA N YOG A THE R A P Y : The P ain B ook

B y R os e E rin Vaughan, MS A c with Melis s a S oong & Heather E llis

P ain doesn’t go away by ordinary means. It is a teacher. We can transform pain and be transformed. We can help ourselves by helping others that have the same problem. The book is dedicated to all beings everywhere in all of time. May we all be free from suffering and its cause.

TA B L E OF C ONTE NTS PA R T 1: What is P ain? 1 3 7 11 21 25 25 34 35 36 39

What is P ain? Types of P ain from the E astern P erspective A Western P erspective on P ain E astern Medicine :The Breath is Breathing Itself. Your state of mind is related to how your body feels. 5 P oints on E motions The 5 Voices P ain and Forgiveness P ain and G ratitude C ompassion and C ommunity is Healing : Melissa S oong Addiction and C ompassionate Healing : Heather E llis

PA R T 2 : A s king Ques tions and Making a P lan 42 44 47 48 48 63 66 86 86

What is your pattern? The Main Meridian and its P artners Asking Questions : Listening to yourself Asking other people questions Assessment Tools C autions The Questions What you can do about your pain. The P hysical Techniques : S eeing with Your Hands Approaching R esistance

PA R T 3 : A cupres s ure S elf-Healing Techniques 97 111 140 152 173 185 201 215 223 233 241 249

Kidney Meridian Bladder Meridian S pleen Meridian S tomach Meridian Liver Meridian G all Bladder Meridian P ericardium Meridian Triple Heater Meridian Heart Meridian S mall Intestine Meridian Lung Meridian Large Intestine Meridian

PA R T 4 : Movement, B reath and Mind 257 258 259 299 304 310 316 320 341 342 343

Movement and P ain Yoga Asana/P ostures : S tretching and Activating the P athways Meridian Yoga Therapy S equence Breathing Techniques C upping Therapy to R emove S tagnation Moxibustion and Heat Applications Using the Mind to Heal the Body C ase S tudies Appendix P ain and Food The Questions

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What is pain? Pain is whatever the experiencer says it is. If someone says they are in pain, then we must believe them, even it it isn’t apparent to us. Pain is a completely subjective experience that only the experiencer can describe. Pain is not proportional to any measurable physical state. Attempts to measure pain objectively have advanced no further than the Visual Analog Scale. (VAS) It is an invisible and immaterial thing. VAS Pain Scale

Pain can appear to be physical, emotional or spiritual in nature. But, there is no clear boundary between these manifestations. Physical pain is still an emotional experience. It can be stressful or frightening. Stress and fear are inevitably rooted in the spiritual realm. Similarly, emotional pain always has a physical aspect. When we get mad, it causes muscle tension, clenched fists and jaw, high blood pressure, sweating, and changes in the breath. When we are sad, our posture collapses and the breath is shallow and weak. Intense emotional pain, even existential pain, causes changes in the physical body posture, breath, blood flow and hormones. It is never only emotional. It is almost as if the emotional and physical happen simultaneously. Our experience of pain can be either more physical, more emotional, or more spiritual depending on our tendencies at that time. Everyone has pain. Pain - both physical and emotional - is the main complaint that people have

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whether they seek help or not. P eople mostly complain about some kind of pain. There are other words for pain like : tension, hurt, discomfort, irritation, pressure, ache, depression, heartbreak, isolation, separation, confusion, sorrow, rage, frustration, hunger, thirst, suffocation, loss, emptiness, suffering, burning, constraint. E ven poverty or other misfortunes are only a problem because they cause pain directly or indirectly. S o, pain is an important problem that we need to examine in life. P ain is very interesting. C an a person actually die from pain? S ometimes it feels like a certain pain can kill us. Our emotional reactions to pain can be extreme. P ain can even be pleasurable in some cases - like when you get a deep tissue massage or workout at the gym. When pain is intensely negative, we perceive it as a threat. But, people don’t die from pain. In some cases, pain can save your life. S ometimes, pain can let you know that something is wrong so you can fix it, change it, or heal it. In fact, not having any pain is a sure way to die faster. There are real cases of people who have no pain since birth and they often have a very short and dangerous life. (C ongenital insensitivity to pain). We can always be grateful for the information that pain gives us. We can listen to it and change. Many of the modern diseases that people suffer from are “silent”, meaning that they are not painful until it is too late. C hronic diseases like diabetes, cancer, HBP, and heart disease are deadly because they are not very painful until after the diseases have progressed for many years. On the other hand, muscle tension, which can be quite painful initially, does not seem to progress into a life-threatening condition as far as we can tell. What does this mean about the experience and impact of pain in our lives? From the E astern perspective, pain is usually seen as a blockage in the flow of energy/Qi or blood in the body. This can be caused by daily habits, injuries or quite often by imbalanced emotional states. Blockages in the natural flow of Qi are related to breathing patterns and can lead to tight muscles, headaches, P MS , digestive problems, joint pain and stiffness and even swelling. E nergy blockages can be easy to fix if they are addressed in the beginning stages. But, if ignored, they can go deeper and cause more serious problems in the organs. Fixing an energy blockage can be as simple as becoming aware of the breath, sighing, massaging a specific point or stretching in the right direction. From an E astern perspective, muscle tension is there for a reason. It serves to store excess energy from blocked emotions or other causes so that it does not damage the vital organs. Intense emotions can literally burn us from

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the inside. Anger is like acid or fire. But, the intelligence of the body knows how to protect us from our own internal emotional states. “E nergy blockage” leading to muscle tension is the most common, least serious and usually the easiest to fix. But, there are other types of pain as well. S ometimes, there can be a mixture of different types of pain. Types of P ain from the E as tern P ers pective: E nergy blockages are als o known as “Qi s tagnation” . Qi S tagnation most often arises from the Liver or the flow of emotions. It can manifest as muscle tension and soreness, headaches, spasms. It can also arise from postural strain or repetitive strain. One key feature of Qi S tagnation is that it can change location or come and go quickly. It is not fixed in location. This type of pain and tension responds well to stretching, breathing, movement and massage. It even responds to laughing, crying and other emotional release techniques. It relates to the breath and stress or intense emotions like anger. Anger, resentment or hatred are the main causes pain and tension in the human body. But, other intense emotions can have an effect on the flow of Qi. These powerful emotions can overwhelm the system and cause blockages in the flow of energy or Qi and affect the flow of breath. Qi stagnation may not be visible or apparent from the “outside”, but it can be an intense experience internally. Wind P ain is similar to Qi pain but moves around more and can cause shaking. It is also related to the Liver and can arise when the body is too dry (Yin Deficient) or ungrounded. B lood S tas is refers to inflammation that comes from tissue damage. This includes impact injuries, contusions, cuts, tears in the tissue. It very different from the pain that arises from stress and emotions. This pain is fixed in one location and can be sharp or stabbing or throbbing. This type of pain requires rest rather than movement. It is clearly visible and palpable from the “outside”. There will be inflammation, redness or bruising, and often heat in the area. Heat or Fire in the Meridians refers to inflammation that comes from infec tions (S ore throat, sinus infection) or from within the body (Autoimmune conditions like R heumatoid arthritis). This type of pain is visible from the “outside” as redness, heat and swelling. Damp P ain is a dull and aching pain that comes with fatigue. It is often accom-

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panied by mental fogginess and poor appetite. It can be made worse by humidity. It is related to the S pleen energy. When the S pleen lacks yang or fire, damp pain is more likely to arise. C old P ain is a muscle spasm that comes from actual cold or lack of warmth/ Yang. It is a strong cramping pain that decreases when heat is applied. This can happen when too many cold foods are eaten or when the weather is cold or some other external exposure to cold occurs (sitting on a cold floor).

From the E astern perspective, movement of Qi and Blood is very important for overall health, vitality and pain reduction. G entle exercise, massage and breathing are the best ways to keep the blood and Qi moving and circulating to prevent pain, tension, heal injuries and prevent more serious disease from arising in the future. P roper diet and rest are also crucial. This is preventative medicine as a whole lifestyle. Healthy and moderate lifestyle is fundamental to health and happiness, but that’s not the only thing we need. Being in touch with our most essential nature and purpose is the key to initiating the healing process and maintaining health. We cannot leave out this factor in our exploration of pain. We can see the body and life as a whole that revolves around the central principle of purpose. It may be useful to see the center of the body-mind as the heart. In the heart, we can easily connect to the essential S elf, the real purpose of our life, whatever we find it to be, only we can know. When we are connected to purpose, we feel motivated to cope with pain, learn from pain, and heal pain. It may be possible to even end pain for good by staying deeply connected to our most essential purpose in life. When we aren’t connected deeply to our purpose, pain can feel overwhelming, unfair, pointless, hopeless and insurmountable. What is your purpos e? S ome say it is to love, to learn, to teach, to find joy, to serve, to smile. E ach person must find her own purpose. Why should we bother healing our pain? Why should we carry on? What is the point? Be clear in your purpose. Whatever your purpose is, come back to it often. Ultimately, healing happens within the person’s own body and mind. A

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therapist or doctor can only provide outer stimulation to the body and mind’s own healing mechanisms. Ask any doctor with experience and they will agree. Healing depends ultimately on the patient. The very center of the person must be present in the healing process. If you want to help others heal, begin by helping them connect to their center and purpose in life. Then the other techniques will work like magic. P ain and loss of function are not the same thing. P ain does not have to lead to loss of function. How people react to their pain is critical and can affect their ability to remain functional in the face of pain. We can adapt and cope with pain by changing our expectations, slowing down, moving with more focus and integrity and remembering our purpose of all that we do. If you look at two people who have the exact same physical disease, they may have similar pain levels but they may have very different functional levels. For example, two people with Osteoarthritis have pain in their knees. One person is frozen by the pain and constantly tries to avoid pain by not moving. G radually, this person gets stiffer and stiffer, losing more function and quality of life every day. Their pain often actually worsens. The other person has the same condition but keeps moving, adapting their expectations by moving slower and in smaller intervals. They believe that they must somehow keep moving in order to be happy or fulfill their obligations. Their level of pain often remains the same or may actually diminish, and they are able to move and have a better quality of life. The ability to adapt to pain while remaining functional is called adaptive coping. The difference between those two people is somewhat of a mystery. Why is the first person frozen by their pain? Why does the second person keep moving despite pain? What is it about their mind that makes them different? There was once an old woman with very progressed R heumatoid arthritis. The joints in her hands were badly deformed and she could barely move her fingers because of pain. Despite that, she was able to play the piano for her grandchildren daily. It was her greatest joy. R elentless pain can lead us on a profound spiritual quest. We seek not only relief from our pain, but an explanation of why we feel this pain. We seek meaning. We must be careful about the belief systems that we cultivate and subscribe to because they quite literally give rise to the physical patterns in our

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body. Our thoughts, emotions and flesh are inextricably linked. Our relationship with S pirit can affect our relationship to pain. S tudies show that people who have fatalistic belief systems tend to report greater pain and disability. Whereas, the more mystical branches of all religions, including Yoga, may give us the inner resources to transform pain into compassion, wisdom, strength, discipline and clarity. *R ippentrop E , Altmaeir E , C hen J, Found E , Keffala V, The relationship between religion/spirituality and physical health, mental health, and pain in a chronic pain population. P ain, 2005 Aug;116(3):311-21. doi: 10.1016/j. pain.2005.05.008.

Thoughts that increas e pain: Did G od abandon me? Am I alone in this pain? Will this pain last forever? Will this pain kill me? Only G od can save me.

Thoughts that decreas e pain: G od loves me. G od is in me. This pain is teaching me to pay attention. This pain is teaching me compassion. Others are suffering also, maybe I can help them. We are not alone. This pain, like everything, will change. This pain is intense but it cannot kill me.

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A Wes tern Medicine P ers pective on P ain Dr David S C aldwell is a R heumatologist at Duke University Medical C enter where he trained in the mid 1970s. Much of his research has dealt with non-pharmacologic pain management. Dr C aldwell is a pioneer in the field of integrative medicine. When he started working with arthritis patients in the late 1970s, therapeutic options were limited. Medications were not disease-specific and seldom was complete remission from arthritis achieved. E ventually, patients would often require reconstructive surgery. What piqued Dr C aldwell’s interest was patients returning after successful reconstructive surgery but with persistent pain that had no explanation. Why did some people get better after a perfectly good surgery while others failed to have resolution of their pain? He presented this question to Dr Francis Keefe, C linical P sychologist at Duke and international authority in pain management. Dr Keefe and Dr C aldwell developed a “C oping S kills Questionnaire” that lead to the identification of patients with maladaptive coping skills. S ome patients seem to catastrophize their pain, or focus on the negative and potentially disastrous future outcome of their chronic pain. These are the maladaptive copers. Other patients, not exhibiting catastrophizing behavior, seem to have better outcomes. A classic example of a maladaptive coper is an older man who suffered with knee osteoarthritis. He had become virtually incapacitated by this disorder. After successful knee surgery, he returned for a follow-up and reported persistent pain. He sits in his house and looks out at his yard thinking “I will never be able to mow the yard again like I used to.” He then hires a young man to mow the yard and continues to sit and watch hopelessly, rubbing his knee and lamenting that he will never be able to mow his yard again. Utilizing the C oping S kills Questionnaire, they were able to identify maladaptive copers, such as this patient, and then utilizing C ognitive Behavioral Therapy (C BT), teach the patient adaptive coping skills. The patient with adaptive coping skills would look at his yard and say “well, I can mow half of it today and half of it tomorrow and still get my entire yard mowed by myself.” By using adaptive coping skills, thus avoiding catastrophizing, he would maintain function. C atastrophizing is the worst form of maladaptive coping. Adaptive skills include developing a more positive and hopeful outlook.

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Utilizing the C oping S kills Questionnaire pre-operatively, the researchers were able to identify catastrophizers / maladaptive copers and retrain them using C BT. This improved the surgical outcome. C BT is a therapy that examines and changes thought patterns and belief systems through a series of mental exercises. It literally changes or rewires the brain over time with practice. . Doctors often as k a lot ques tions to gain a more holis tic picture of the patient’s pain: What was the pain behavior of your parents? What did you learn about pain as a child? Was pain part of your learned behavior? E xperienced doctors don’t always need that C oping S kills Questionnaire to identify patients, but it has helped systematically demonstrate that certain behavior traits are identifiable and useful in determining the best treatment for patients. P hysician G lobal Assessment (P G A) is a skill that doctors will develop by paying close attention to the whole patient in all aspects, not only the specific markers of potential disease. Doctors can pay attention to subtle clues that cannot be seen by an imaging machine or by blood tests. P G A is really a practice of developing intuition based on astute observation and experience over years and years of daily patient examinations. E xperienced doctors can often identify maladaptive copers within 10-15 minutes. Thanks to the research of Dr Keefe and Dr C aldwell as well as many others, modern western medicine is now developing a much deeper understanding of what pain really is and how to treat it. S cientists now see pain as existing on a continuum. On one extreme, pain can have a clear physical cause like visible inflammation or a cut in the tissue. On the other end of the extreme, pain can have a purely emotional cause or can be arising from the C entral Nervous S ystem, in other words it is a disorder of perception. Most people who report pain are somewhere along this continuum, rather than on one or the other extreme. This perspective on pain is actually very similar to the E astern view of pain. P ain due to a dis eas e proces s Dis order of pain perception. P atients on the extreme right of the continuum are sometimes called P rimary P ain P atients: They might report to the doctor : “I hurt all over” or have

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pain that has no physical manifestation. They have a “C entral P ain Disorder”. Their pain doesn’t seem to fit with the local physical findings. It’s not recogniz able as a disease or injury. Yet, the pain is equally real and valid. Doctors are very careful to throughly examine these patients for hidden injury or disease (cancer, etc). When no physical cause is found, often patients are upset. They say “Do you think all of my pain is in my head?” Dr C aldwell says “Actually ALL pain is “in your head”. That’s where you experience it.” But, that doesn’t mean that it’s not real. P ain is an experience. If the cause is not a local disease process, then doctors have to consider the C entral nervous system as the place to focus the therapy. For success, they have to treat the root cause. From the Western perspective, the cause of this type of pain is the C entral Nervous system. (We see later that E astern medicine has a different way of explaining it.) “In C entral P ain Disorders, emotional pain would be perceived as physical pain. P ain P erception disorders can relate to childhood emotional trauma, marital stress, job stress or any combination thereof in a patients who no longer can adapt to the demands that are placed on them. Because of that chronic neurologic stimulation, they begin to perceive pain and if that pain goes on for several months, it will be very difficult to manage it or totally eradicate it”, says Dr C aldwell. C BT, gentle aerobic exercise, Yoga, and Meditation are proven to help with this type of pain - if patients can be convinced to try them. Most patients are not on the extremes of this pain continuum. They are somewhere in the middle. They have some physical markers of disease and also have some centralized aspects or emotional components contributing to their pain and disability. Their pain may have started as a clearly physical issue, local injury or disease process, but after 3-6 months, if the pain persists, it can become “centralized”. It becomes a conditioned experience. The brain gets in the habit of feeling it. The brain can learn to feel pain and even amplify it. P ain perception that begins locally can also be amplified due to chronically stimulated neurocircuitry otherwise known as “stress”. Unfortunately, some physical diseases or injuries are impossible to fix, for example severe spinal degeneration. You can’t fix the degenerative spine, but you can change the coping skills and the centralization of the pain. You can de-centralize and maybe de-amplify the pain using C BT, gentle aerobic exercise, Yoga, and Meditation. C ore strengthening exercises also help build better posture, movement and confidence levels. According to Dr C aldwell, the hopefulness and will of the patient ultimately determines the success of their pain treatment. That is something that Western and E astern medicine have in common.

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The most difficult type of case to treat according to Dr Caldwell, is the chronic primary pain disorder that has lasted greater than 6 months. After 6 months, the ability to improve the pain diminishes. This may relate to the support system that patients developed around their chronic pain including family support, spousal support, friends, etc.. Long-term chronic pain patients may think to themselves, “If my pain gets better…. I will lose my support system …. I will lose all the sympathy and the care and people offering to do things for me.” Have you ever noticed this in yourself? While we all need each other at times, vigilance and self-sufficiency are good traits to develop in life. Reminders from Dr Caldwell: You are in control of your therapy. You always have choices. Utilize CBT : Learn how to set attainable goals and not catastrophize. Keep moving. New research suggests that aerobic exercise (water aerobics and walking) works as an anti-inflammatory therapy for some types of pain. Lose weight if you need to. Obesity is an inflammatory disease. It can increase pain and also contribute to wear and tear of joints and lowers self-confidence. Do core strengthening exercises. They improve posture, mental attitude and confidence. Try not to use narcotics to treat pain. Narcotics create dependency and eliminate the possibility of behavioral adaptation and your sense of control over your destiny.

Dr David S. Caldwell, MD

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E as tern Medicine :The B reath is B reathing Its elf. E astern medicine gives us an alternative way to understand more precisely what is happening in the mind-body when we experience physical or emotional pain. It is a different kind of science that describes how pain arises from underlying energy patterns. The E astern perspective can help us understand exactly where these patterns come from in terms of the emotions and thoughts. We can use it to not only cope with pain, but transform pain into freedom and joy. In order to understand the mind and body as a whole, we must let go some of the constraints of Western science which arises from only a portion of our full intelligence. There is a subtle E nergy that permeates the body. It is not physical, but many believe that its physical medium is the connective tissue. The connective tissue has unique characteristics that allow it to generate and conduct current through the body. Any type of movement, pressure or touch generates a current along the connective tissue pathways. Think of it as water that travels sometimes in vast rivers and oceans, sometimes in tiny streams, sometimes deep underground, sometimes on the surface. This system of connective tissue and energy is like an internet, a de-centralized intelligence of the complete body. The intelligence of this energy network goes far beyond the capability of the nervous system or any other gross structure of the body. It communicates with and senses the fields of the earth, sun, moon and beyond. It is real. It senses artificial fields, fields of other beings, weather - the sum of the universe. It is part of the universe. It is the body’s intelligence. Through the body’s intelligence, we can work to understand not only ourselves and our own pain, but perhaps something far greater than that. This energy system is sensitive to movement. E ven when we sleep or sit very still, there is movement, intelligence moving through the body. The heart is beating and the breath is subtly moving … always. The breath and heart beat are the most constant and powerful movements within the body. The heart beat forms early in the womb. Te breath begins at birth.

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The Connective Tissue system integrates the intelligence of the whole body. Through it, every cell is connected to every other cell. Within the matrix of connective tissue lie to energy patwhays that we use in this healing system.

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The breath is quite unique because it self-regulates, changing like the heart beat whenever we act or feel. There is an intelligence moving the breath. But, the breath, unlike the heartbeat, can also be controlled by the will. It is a link between the conscious and the unconscious. The movement of the breath acts like a pump that moves the subtle energy through all of the tissues. It is specifically the diaphragm muscle, which lies in the solar plexus region, that does this. The movement of the breath brings air into and out of the lungs. But, it has a profound effect on every other organ as well. This same wavelike movement of the diaphragm moves all of the organs and connective tissue. Its force reaches every single cell. It moves energy through all of the pathways. It moves the emotions and can thus have a powerful effect on the thoughts and the very substance of our being. Herein lies the connection of the emotions and the physical body. From where does the breath arise? Perhaps the breath is breathing itself.

Some Connective Tissue forms sheets or fascia that wraps around structures in mutliple layers throughout the body..

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Connective Tissue is made special protein molecules including Collagen. Collagen is a large and long molecule that has unique electrical qualities. When Collagen is stretched or moved, it generates and conducts a current.

Connective Tissue permeates the whole body. Through the connective tissue, distant areas of the body can affect each other. You could think of it like a knit sweater. When you tug on one fiber of a sweater, it creates lines of strain thorugh the whole sweater. The connective tissue of your body is like this.

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The Omentum is the system of adipose tissue, fascia and ligaments that hold the organs in place, protects them and helps them function properly. It is closely linked to the immune system and metabolism of the whole body.

The organs are held in place by ligaments. The organs should be able to freely move and slide over one another. This allows proper circulation and physiological function. The connective tissue around the organs is governed by the Triple Heater meridian which circulates energy through the 3 abdominal cavites and throughout the whole body.

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Meridians connect the organs to the extremites, much like the train or subway system connects the central hubs of the city to the outer suburbs. The central hubs are like the organs (Heart, Kidneys, Liver, etc). The outer suburbs are like the fingers, toes and face. The train carries people throught the pathways. The meridians carry Qi or prana.

The acupressure points are special places along the meridians where energy tends to build up or comes to the surface. You can “get on” the train easily at the train stops or points. You can access the entire meridian through each point.

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How you see your body affects your expectations and percieved limitations about yourself and your life. Whether you know yourself by what you see in the mirror, or by the anatomy you have studied or by the chakras and Mmeridians of eastern science; your perception of yourself is only a collection of information that your mind interprets.

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We have infinite potential. All of our complexity, and the complexity of the Universe, arises out of a primary duality or polarization.

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Your s tate of mind is related to how your body feels . We don’t notice the breath that often throughout the day. It keeps going all by itself. When your emotions get too intense, the breath changes and the emotion is blocked or put on hold. This happens automatically without any awareness or intention. When the emotions are blocked, we may not realize that we have the emotion or that it is so intense and important. The body denies it, hides it and the mind goes on unaware. If we do not do practices that give us awareness of the breath and the body, we may go on like this for a lifetime. They might arise later and become conscious or they might remain locked. Without conscious practices, we can tend to be “in our heads”, which means we are not “in our bodies”. We don’t feel the emotions, energy and breath flowing through us constantly. We dwell in the future world of our imagination or perhaps in memories of the past. But we do not experience and process the feelings, sensations and emotions that arise in the moment. Being “in your head” can seem very intelligent, logical and efficient. The brain can accomplish a lot. But, the greater intelligence of the body is lost. The intelligence of the body is continuous with the universe. When we block intense or unwanted emotions, what happens to the body? What is the exact mechanism that blocks and stores the emotions? It has something to do with the breath, but what exactly? Babies never block their emotions. When they get mad, they scream and throw a tantrum. Then, 5 minutes later, they are laughing and have forgotten their anger. It flowed right through them. As adults, we learn to control or repress our emotions. It is a skill that we develop through social conditioning. If we couldn’t control our emotions, we might end up doing a lot of things we regret and we could be socially ostracized or worse. S o, it is a good skill to develop. But, we need to be more aware of it, so we can consciously work with those repressed emotions sooner than later. They are the source of much of our tension and pain. Our automatic mechanism for blocking or repressing the emotions is the Liver. In the physical sense it is the Liver and its relationship to the Diaphragm muscle. It happens unconsciously by changing the way the breath moves.

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Specifically, in order to stop an emotion or energy, the exhale is diminished by holding tension in the Diaphragm muscle. The other breathing muscles in the chest compensate, working harder to ventilate the lungs so we can still get plenty of oxygen. But tension builds up in the solar plexus. It gets harder to exhale all the way. There is a feeling of pressure and fullness in the solar plexus, like a ball of tense energy. And, it doesn’t end there in the solar plexus. When the Diaphragm and exhale is compromised in this way, the flow of energy in the whole body is compromised. This repressed and tense energy travels through the body in a predictable way. It usually migrates through the emotional axis of the body (Liver, G all Bladder, P ericardium and Triple Heater). The excess energy and tension is dispersed along the G all Bladder meridian into the muscles. P hysically, the Liver is firmly bound to the inferior surface of the dia phragm muscle. The “Liver” and the diaphragm are nearly one and the same in an energetic sense. The G all Bladder meridian, which is the Yang counterpart of the Liver, is in charge of muscle tension throughout the body. It distributes all of the excess energy (that the Liver repressed) into the muscles as it zig-zags across the body from head-to-toe. E xcess energy creates tension in the muscles - mostly skeletal muscles - the jaw, the neck and shoulders, lower back, hips and thighs. But, the digestive tract, a long tube of smooth muscle, can also be affected easily by stress or excess emotions. This can result in cramping, diarrhea, and/or constipation, also known as Irritable Bowel S yndrome. All of this muscle tension seems bad, but there is a reason for it. It is better for the excess energy of repressed emotions to be tied up in the less vital muscles than for the excess energy to go into the vital organs like the heart, kidneys, lungs, and pancreas. That would lead to much more serious problems. The P ericardium, also part of the emotional axis of the body, is firmly bound to the superior surface of the diaphragm. The P ericardium meridian is the upper body mirror of the Liver meridian which arises in the feet. Like the Liver, the P ericardium controls the flow of emotions, but it is more specific in its effect. The P ericardium controls the flow of emotions into the Heart. It protects the heart from our own intense emotions. The Heart is the ”One who feels” all of the emotions in the body and is thus most vulnerable to any intense states. The Heart is the most important organ both physically and spiritually. It houses the “mind” or perhaps the “S oul”. The Heart is part of the S piritual Axis but it is closely linked to the emotions because of its marriage to the P ericardium.

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How can we release blocked emotions and be less tense? E motions are just energy. When they release, they dissipate and there is a sense of relief. Often the release comes with crying. S ince tension in the Diaphragm muscle is causing the repression of emotion, we must first release the Diaphragm muscle and the solar plexus area. The Diaphragm relaxes when we exhale. By simply exhaling more, we will release blocked emotions and the rest of the body will follow. But, it’s not that simple because the unconscious mind is involved. The Diaphragm needs to be coaxed into relaxing. The emotional energy must be released at the same time as the tension in the Diaphragm. Our instinctual ways of releasing blocked emotions are very emotional. These include laughing, crying, screaming, dancing, sighing, even yawning. All of these involve movement and relaxation of the Diaphragm. Laughing and crying are both spastic releases of the diaphragm muscle. S ometimes you can’t tell is a person is laughing or crying because the two actions are so similar. After we laugh or cry for a while, we feel a sense of relief and emptiness. We can automatically exhale more. S ighing and yawning, even burping a lot, are signs that we are holding tension in the diaphragm and it is trying to relax. Making sounds can help to unblock emotions and relax the diaphragm. A long “Hahhhhhh” after a hard day at work is a natural way we release the feelings that we held in all day. S inging, chanting or screaming are also good releases that use an extended exhale with sound vibration. Dancing and other forms of expressive movement or postures can also help encourage rhythmic breathing and stretch the muscles of the torso and release blocked emotions. E motional release can be simple and gentle or it can be intense and dramatic. But, it’s very important to release emotions in a way that does not hurt others. Don’t direct your negative emotions at others. If you hurt others, you will create more future pain and suffering by setting yourself up for drama. As adults, we have to control our behavior and emotions in order to prevent ourselves from hurting others. We have to develop wisdom and be able to see ourselves in others. Over time, with wisdom, we will not have as many negative emotions and we will be naturally less tense.

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Repressed or supressed emotions are rhe main cause of tension and pain, even disease, within the body. We must gradually reveal and transform this potential of energy and harness it for the purpose of the heart,

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5 P oints on E motions :

1. E motional stress shows up as a change in the breath and the Diaphragm muscle. Then, it travels through the emotional axis of the body. (G all Bladder, Liver, Triple Heater, P ericardium) From there it can affect any organ or pathway. 2. All E motions affect the Heart. 3. The P ericardium controls the flow of emotions in the heart. 4. The Liver controls/represses the flow of emotions in the whole body. 5. The G all Bladder meridian distributes the energy of excess emotions or stress throughout the muscles of the body. (Jaw, neck, shoulders, ribs, hips, lower back, thighs.)

The 5 Voices Have you ever meditated and noticed that there is more than one voice echoing inside you? You can even have a conversation or an argument with yourself inside your mind. How is that possible? Where are all of those voices coming from? Which one is the real you? E ven more importantly, who is listening to the voices? The ancient Yogis had these same questions and were thus led to explore the very depths and origins of the mind. In truth, none of these many voices are the real You. That would be impossible. The voices are always changing. But, you are always the same. You are the one listening to them. The many voices are arising from deep within the unconscious parts of the body - the organs. Because they are unconscious, we cannot feel them arising. We are very conscious of our fingers and toes, our face and skin, maybe our muscles and joints. But, we are barely aware of

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The Pericardium is a connective tissue sack around the heart. It is bound to the top surface of the Diaphragm muscle. With every inhale, the Heart is pulled downard with the Diaphragm. With every exhale, the Heart moves upward in the ribcage. Energetically, the Pericardim protects the Heart from our own negative emotions - anger, resentment, hate, fear, worry. Physcially, the Pericardium protects the heart from impact and holds it in place.

The Liver organ is bound tightly to the entire bottom surface of the Diaphrgam muscle. A ligament runs from the Diaphragm thorugh the two large lobes of the Liver. The Liver, energetically, has a strong connection to the movement of breath and the flow of emotions throughout the whole body. It is in charge of repression or supression of emotions.

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our organs. They are the unconscious in physical form. We have to make an effort to even remember that they exist. Yet, they are more vital to our life than our fingers, toes, muscles and joints - the conscious parts. Not only are the organs physically vital, they are also emotionally and spiritually vital. Think of your body as a family. You are the head of the family. E ach organ is like a member of your family with a unique personality, skills, desires and spiritual strengths. The organs relate to and communicate with each other like members of a famliy, cooperating to achieve a united purpose. E ach organ has its own “voice” and job to do. The Liver envisions and plans. The S pleen conceptualizes and nurtures. The Lungs purify and let go. The Kidneys carry us through hard times. But, the Heart is unique and stands above the rest. The Heart is in charge of the whole family, witnessing and integrating the whole body-mind. If there is a location of the true S elf, it is in the Heart. The Heart has wisdom and knows the purpose of life. All of the other organs are naturally in alignment with the Heart’s purpose. But, sometimes, in a family, there is disharmony because one voice becomes louder than the others or decides to go its own way. One organ can rebel and go against the whole family. This comes with physical, emotional and spiritual imbalance where diseases can then arise. To restore balance, we can treat the organ that is afflicted but we must also come back to the Heart and give it the strength of our awareness.

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Do you recognize thes e voices ? The Liver is always saying “Hurry up! G et things done. Keep working. G et out of my way! I have a very important goal to achieve!” It’s always shouting but it gets things done. The Kidney is always saying “R un! Watch out! S tay alert to danger! We are not safe. S eek cover. Keep going.” It’s hyper-vigilant but it can save our lives. The S pleen / P ancreas is always saying “Take a break, rest and relax. You really need to take better care of yourself. It’s time for a nice snack. Let’s watch movies under a blanket on the couch.” It’s a quiet and nurturing voice but can be a little indulgent. The Lungs are always saying “It will all be over soon, just let go. G ive up. G et rid of it.” The Lungs are austere and disciplined, ready for death. The Heart is always saying “I love you. Thank you. This is beautiful. E veryone is beautiful. You are me. I am you.” It holds our deepest wisdom and ultimate truth. In this life, it needs the other organs to help it fulfill its purpose. It is the Heart’s voice that we should listen to above all the others. However, it often gets drowned out by the other voices. S ometimes, we cannot hear it at all and we lose track of the real purpose in life. We begin to identify with the other voices. All of the organs are there only to serve the purpose of the Heart. If the other organs are in harmony with the voice of the Heart, then the whole body will be in harmony. The energy of each organ will manifest as it highest potential. Otherwise, there will be imbalance and disease in the body and the negative aspect of an organ can take over. The Liver should be the planner and organizer for the Heart’s mission. If out of balance, the Liver can be like a tyrant, working the body hard without a connection to higher purpose. Anger will rule. The Kidney should be the protector of life, preserving the original spark or essence that powers this body-mind. When out of balance, we become exhaust-

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Each organ has an important “voice”. The Lung says “Let go.” The Spleen says “Take care.” The Liver says “Work harder!” The Kidney says “Run and hide!” The Heart says “I love you! You are beautiful.” Above all, listen to the voice of the Heart.

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ed by our own awakeness and drained of our life-force. The S pleen / P ancreas should be the nurturer of the body-mind, feeding and caring for it like a mother. If out of balance, it can make us lazy, indulgent and weak. The Lung should purify the body of old attachments through the process of grief and create a sense of liberation. When out of balance, it can make us rigid, morbid and overly minimalistic. The P ericardium should be the protector and entertainer of the Heart. C reating joyful connections and stopping harmful emotions from entering deeply into the heart. When out of balance, it can lead to over-excitement, vulnerability, dramatic romances, or hatred and long-held grudges. The Heart is the center. Find yours elf in the Heart.

There is usually a relationship between our specific pain or complaint and our emotional state. E ach emotion stamps its unique energy imprint into the physical body. The organs, 6 Yin organs and their 6 Yang counterparts*, are each associated with an emotion. The energy imprint of an emotion is centered around its associated organs and pathways but spreads through the whole body. For example, Anger is associated with the Liver. It is a rising and aggressive energy that moves blood upward into the face and outward into the muscles. When you are s ad, your shoulders might round forward, your chest collapses and sinks, your breath becomes shallow. S adness centers around the Lung and its pathway. L et go and be free. When you are worried , your body might feel knotted up deep in the abdomen so you are pulled you into fetal position. Your mind is cluttered with thoughts. Your body feels dense and heavy. Worry centers around the S pleen and its pathway. C lear your mind.

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When you are afraid , your body feels extremely alert yet weak and shaky. Your knees buckle and your head spins. Fear centers around the Kidney and its pathway. Trus t. When you are angry , your body feels tight, explosive and painful. Your blood rises upward and outward to your face and to the surface of your body. You are strong. Anger centers around the Liver and its pathway. Forgive. When you are in L ove, you feel no pain. When you are joyful, you relax. Your body is light and open. Your mind is inspired. Love centers around the Heart and its pathway. L is ten. C entering in the Heart is the way to cope with pain and ultimately heal it. In the heart, there is liberation, stillness, clarity, trust, faith, love, wisdom, and purpose. Find yours elf in the Heart.

*The Yin organs are more physical vital and carry the spiritual essence. E ach Yin organ is paired with a Yang organ. The Yang organs are typically hollow and less vital. Yin Heart Pericardium Liver S pleen Lung Kidney

Yang S mall Intestine Triple Heater G all Bladder S tomach Large Intestine Bladder

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Again and again we come back to idea that the essential spirit of the Heart is the key to heal and transform pain. How can we amplify the voice of the heart and stay centered there? We can actually just change which thoughts we listen to. We can cultivate positive thoughts and amplify the voice of the heart. This verse from the ancient Yoga S utras of P atanjali speaks to that goal. In true Yoga practice, the goal is to come into contact with and be established in the real S elf (the witness) which is dwelling in the heart. P atanjali states that we can simply change negative thoughts by thinking the opposite. It we feel hate or jealousy, we can instead feel compassion and generosity, gratitude and joy for others. This is not repression or denial. It is wisdom. Acknowledge your negative feeling but do not cherish or cultivate them. Yoga S utra 2.33 “When disturbed by negative thoughts, opposite ones should be thought of.” Translation by S ri S wami S atchidananada You can change your whole body, your health, and your pain by changing your thoughts. Much of the time, our thoughts follow our emotions. We feel something and then we think about it. But, it’s just as easy to go the other way. Our emotions will follow our thoughts. We do have the power to change our thoughts. It’s very simple. But, we tend to protect our negative thoughts instead of questioning them. We seek confirmation for our negative thoughts by getting others to agree with us. We find evidence to support our negative views of a person or situation. But, we can also do the opposite. We can seek evidence of goodness. We can speak positive words. Western medicine now acknowledges the power of thoughts and encourages C ognitive Behavioral Therapy (C BT) for all kinds of chronic pain and disease. Our reality changes based on the way we perceive it. Do you want to be “right”? Or do you want to be awake? When the thoughts change, the emotions change, the breath changes and the physical body changes. P ain and disease dissipates. C hange your thoughts > E motions > B reath & E nergy P rana flow > P hys ical body

It also works in the other direction. When you change the physical body, using physical techniques like acupressure or yoga postures or other movement, the emotions follow the body. If you feel depressed and negative, going for a walk or taking a Yoga class can change your mood and even make your thoughts more positive. The emotions follow the body and the thoughts follow

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the emotions. P hysical techniques can make your thoughts more positive and bring you to heart center. It’s all connected by the breath and subtle energy moving through the body. Move your B ody > E nergy Flow & B reath > E motions > Thoughts Another way of looking at it is to think of Inner and Outer methods of healing. Inner methods are physical techniques that change the flow of breath and energy and eventually change the thoughts and mind. These are postures, movement, breathing techniques, acupressure, etc.. Outer methods have to do with relationships. When we perfect our relationships by being kind others, forgiving others, seeing others as if they were our very best friend - then, the mind naturally becomes very calm. Through relationships, we get at the ultimate cause of our pain. The Yoga S utras speaks of this. P atanjali says that if we want to have a calm mind, we must be happy for those who are happy, act compassionately towards those who are suffering, rejoice in those who achieve great things and disregard those who seem to be bad. Yoga S utras 1:33 “By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mindstuff retains its undisturbed calmness.” Translation by S ri S wami S atchidananda

There are 2 ways to move energy in the body: 1. Work on your relations hips : Be kind, generous and try help each other. Wish the best for everyone. Then, the energy in your body will be naturally more calm. E motional problems will resolve. The body will be at ease. 2. Work on your body and mind from the ins ide: Use physical techniques like Yoga, acupressure and breathing techniques to change the flow of energy in the body. Then, you will feel better and be naturally more positive and compassionate towards others. For bes t res ults , do both.

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Look at the big picture of you in the whole world ..... reaching out. If you want to finally get rid of your pain, the best things to do is help others who have the same pain. When we seek to help others, we reach out from our own experience of pain. By seeking to help others, we strengthen the spirit that dwells in the heart. The nature of the spirit is to connect. To reach out. It is this spirit that initiates and governs the healing process. Without that, no medicine can work. Whatever we use to help ourselves, we must give freely to others.

P ain and Forgivenes s P eople who blame others for their pain often stay in pain longer. If a feeling of injustice is attached to our pain, the pain can be amplified especially if we are angry about the injustice. P eople who sue others for causing their pain, however strong their case is, are less likely to benefit from therapy and healing techniques. They need to stay in pain in order to demonstrate the guilt of the person who may have caused it or in order to get retribution. The state of seeking retribution or revenge creates an energy in the body that increases tension and pain. It’s almost inevitable that the pain will increase. R esearchers know this. P atients with pending lawsuits are often excluded from research studies on chronic pain because researchers believe that the lawsuit will skew the patient-reported results about pain and disability. E ven if we don’t sue the person who caused our pain, we might harbor resentment for what we feel was an injustice. This resentment can cause tension and amplification of pain in the body and it doesn’t solve the problem. Is it worth it? P ractice forgiveness. C heck out thes e s tudies : S cott W, Trost Z, Bernier E , S ullivan M, Anger differentially mediates the relationship between perceived injustice and chronic pain outcomes, P ain. 2013 S ep;154(9):1691-8. doi: 10.1016/j.pain.2013.05.015. Burns J, G erhart J, Bruehl S , P eterson K, S mith D, P orter L, S chuster E , Kinner E , Buvanendron A. Fras A, Keefe F, Anger arousal and behavioral anger regulation in everyday life among patients with chronic low back pain: R elationships to patient pain and function, Health P sychol. 2015 May;34(5):547-55. doi: 10.1037/hea0000091.

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P ain and G ratitude What is your first thought when you wake up? What are the first words you speak? Is it “Thank you for this life? Thank you for my body, for the air I breathe. Thank you for waking me up.” Or, when you wake up, do you think “#%?!@ , here we go again.” One of the best ways to change your thoughts is to practice gratitude. Write down a list of all the things you are grateful for in your life (food, air, your body, peace, birth, the sky, the ocean, trees, friends, music, sex, love, etc.). Journaling every day, or even once per week, can have a noticeable effect on your pain levels and even change more serious issues like heart disease. E ach day think of the endless things for which you are grateful. E vening P ractice : How you start your day can make a difference in the energy flow in your body. How you finish the day makes an even greater impact on the energy in your body. Once you fall asleep, the mind goes on its on for many hours. As you lay in bed before sleep, think of anything you regret and apologize for it. Then, more importantly, think of the things that you are grateful for in that day. Think of any good things that you did. Did you smile at someone? Did you help someone? Did you do good work? If you can’t think of anything good for the whole day, go further back in your life. Think of something from the week or the year or your whole life. Being grateful is a medicine that cures us.

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C ompas s ion and C ommunity is Healing By Melissa S oong We can suffer from physical, emotional or mental pain. We can suffer from not getting what we need or want. We can suffer from getting what we want and then inevitably losing it. We suffer from thinking that achieving our next goal or getting what we want will bring us lasting happiness and security. When we grasp for outside sources of happiness, we may notice that the resulting happiness is quite temporary. We soon look for the next source of happiness. Is it possible to find lasting happiness? Lasting happiness comes from giving and sharing. When we learn to see ourselves as part of a whole community, then we can build lasting happiness. If we want to heal ourselves from our pain, we have to look at the whole of our lives. That includes our thoughts, our relationships with loved ones, our relationship to the greater community and to the universe. Our personal pain is not really ours. It is part of the greater whole. In the same way, the pain of another person is also part of the whole and affects us. E veryone wants to be free from pain and suffering. E veryone is alike in this way. We must understand that we are all alike in this way because that is how we can begin to heal our own pain. If we believe that our pain belongs to us alone or is somehow enclosed within us, then we do not see it clearly, we do not know its true nature. We must extend our compassion beyond our selves, beyond our family, beyond our country, beyond our race, beyond our socio-economic status, beyond our limited view of what is good. We must expand the boundaries of our hearts. E veryone wants to be free from suffering. No one’s pain belongs to them alone. C ompas s ion aris es from our unders tanding of pain and s uffering - it is the key to our healing. C ompassion means to feel what others are feeling, to feel like we are part of a whole. C ompassion expands our sense of happiness. According to quantum physics, the whole universe is just made of energy or vibration. E verything is constantly changing as time goes on. We are changing from birth to death. We don’t really know who we are, what defines us, where we begin and where we end. But, we cannot deny that we are part of the whole. And we cannot go on with hatred, with denial of this love that we are part of. C ompassion is the

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truth of what we are. We can awaken compassion within ourselves by returning into the heart, by facing the fact that we love each other dearly and painfully. C ompassion is to see others as yourself, your child, your teacher, your beloved. C ompassion is wisdom. In compassion, we cultivate self knowledge and how to enact love in everyday interactions with others. Imagine a person who commits horrible acts that cause pain to others. We must first stop them and protect others. But, can we also cultivate compas sion for that person? S urely, in their great ignorance, they are suffering more than us. C an we fathom the pain that will result in their future from them doing such things to their community, to their universe? In consistently working from the Heart, we approach every person with love and acceptance. This is not for them, but for the great spirit that manifests in our own Hearts. That great Heart spirit which is the root of our own healing journey, which removes the poisons and thorns from our own bodies and minds. S ee how compassion and wisdom may change your energy, their energy, and the communal energy. Doing service work is a great practice for developing compassion. While we set out to help others, we are really helping ourselves. We are healing ourselves because we are no different from those who need our help. At S cience of S elf Yoga / Meridian Yoga Therapy, we reach out by offering free acupressure sessions, yoga sessions and NADA ear seeding/acupuncture. The NADA P rotocol is a five point auricular (ear) acupuncture therapy (S ee image) for addiction recovery and stress management. This therapy is simple, safe and low-cost/free. P eople can sit in a group setting as they experience the deep meditative effect of their NADA treatment. Not only does the recipient receive a healing treatment, but they also have a chance to feel connected to the people sitting in the same room and to the practitioner providing the service. It is recognized that the recipient will then have a higher likelihood to engage with future healing services and connect with others after this experience. For the practitioner providing this service, they are performing an act of love and compassion as they care for another. Through this type of work, many cycles of pain and suffering are positively affected. Our current service work reaches those who are marginalized, stigmatized and criminalized by society due to addiction and behaviors associated with substance use. We practice working from the Heart and cultivate compassion in a “Harm R eduction” setting, where the risks of drug use are minimized and people who use drugs are empowered in their own healing. The roots of this work, and the NADA P rotocol, started in Lincoln Hospital in the Bronx in the

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1970’s where groups of community activists including the Young Lords and the Black Panthers were responding to the lack of services being provided to their community. People who were addicted to opioids were and still are treated as criminals and forced to take other addictive pharmaceuticals such as methadone instead of being treated for addiction. Through the compassionate work of these activists, non-hierarchical natural medicines, including acupuncture and acupressure, were introduced. This helped empower the people within the community to heal each other. NADA therapy arose out of that early work. People in the community were able to learn from each other, support each other and heal each other - they transformed their pain together. This great work continues today. Science of Self/Meridian Yoga Therapy believes it is important to remember this legacy, to remember its roots. We are forever indebted to these revolutionary healers. For more information please visit www.acudetox.com. You can also view the documentary “Dope Is Death” featuring the work of Dr. Mutulu Shakur, Walter Bosque and other practitioners. Decades ago, these community activists created a loving method to treat the issues surrounding addiction because that was the issue that most plagued their community. The problem of addiction continues and is more visible now than ever. In reality, addiction has always been part of the human condition. We are almost never free from the roots of addiction. Addiction is the basis of much of our human behavior. We all have habits - some good, some bad. Addiction is a problem when it interferes with our happiness, our relationships and sense of fulfillment in life. Addiction is a behavior pattern that is driven by a deep feeling of emptiness, a craving. We all have experienced that. There is a direct connection between pain, seeking relief from pain, and addiction. The real antidote to addiction is love, connection, acceptance, community. There is no substitute for the interconnectedness of unconditional love.

The NADA 5 Point Ear Acupuncture Protocol can be done with small acupuncture needles, acupressure, or ear “seeds” that are taped into the ear and can be worn for up to a week.

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Addiction and Compassionate Healing By Heather Ellis Addiction can be hard to understand and some people fear it - the idea of a loss of control of oneself. This fear has given rise to a society of people who shun our addicts rather than feel compassion for them. This can be seen not only in people with drug and alcohol addiction but even with other types of addiction, like food and sex addictions. Our society seems quick to draw a line, “us and them”, to separate addicts from the rest of the population who seems to be “doing the right thing” according to our societal standards. For addicts, and for all humans actually, this lack of compassion from the general population, not to mention friends and family, creates a deep wound that gets deeper the longer an addict is consumed by their addiction. At some point it seems impossible to heal this; but it’s never impossible. Healing can always happen with compassion and love, the wisdom of the heart

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When I think back to early adolescence, I can see now that I felt separation from community at a young age - on all sides: at home, at school, and in the immediate community in which I lived. I always felt different from others and the messages I heard then were that it was not okay to be different. I was an outsider, even in my own home. I was at odds with those who were supposed to love me the most, so I felt. Whether or not any of that was “true” doesn’t matter because it was My Truth and, operating with little to no wisdom or life experience, caused me to act accordingly. This included self-harm in various forms, one of which was being unafraid to take harder and harder drugs no matter the consequences or how bad it made me feel. As an outsider, someone who felt she did not fit into her community, I still needed a community of some kind; so I created/joined a community of like-minded individuals, a community of “outcasts” so to speak. This seemed healing at first but unfortunately, none of us were on a healing path. It was more like camaraderie on a sinking ship, but a community nonetheless. As my addiction to drugs continued to progress, this community of mine became harder and harder to let go of because, although I realized I had to break away from my community in order to save myself, it truly seemed to be all I had. My Truth was that they were the only people in the world that accepted me for who I was and loved me unconditionally. I felt this was proven time and time again by the behavior of others toward me, both strangers and my own family. This made it very difficult to get “clean” because my community was a community of drug addicts like me. I found it impossible to stop using drugs while continuing to hang out with my chosen community. E ventually, I was forcefully removed from my community and was able to get clean. S taying clean was another issue entirely but I found a smaller and much needed new community of a few friends my age who I felt understood me and were on the same path I was on. This was the beginning of my journey to healing. I know I would never have stayed clean that first year or two without a few key friends in my new community who reached out to help me. I am forever grateful to them, some still here with us and some are no longer in this realm. Thank you. I owe you my life. G etting back to addiction as a whole, and how community, love and compassion can help to heal from a life of addiction, it occurs to me that community is one of the primary cornerstones of the 12-step programs like AA, which have for decades helped millions of people recover from addictions of all kinds. That program itself is community-based: everything that is suggested to stay sober

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involves being of service and working with other sober addicts, both to work on yourself and to help other addicts work on themselves. In order to do this, both wisdom and compassion are necessary, as well as gratitude and love. S ome of these things may not feel natural at times, some addicts can feel disconnected from these feelings, but every human has these traits in their true heart. The more we can work with others in our community, the more it will open our hearts and awaken the love, compassion and wisdom that resides there. Over the last several years, practicing MYT (Meridian Yoga Therapy) has been a continuation of my healing journey, a powerful means of connecting to myself on the deepest level, as well as sharing these techniques with others. This has been incredibly healing for me. Looking back, I realize I’d plateaued emotionally with my internal healing work. I had done a lot of “work on myself” and felt pretty good, but there still seemed to be something missing, an internal connection to my deepest self. P racticing the MYT acupressure points on myself started to really shift things for me both physically and emotionally. I am more in touch with myself on every level, and now completely aware of how the spiritual, emotional and physical are connected, each affecting the other profoundly within me. I have been blessed with the opportunity to work with others and I am humbled each and every time I connect to another human being on this level. Holding a strangers hand and pressing into the center of their palm offering love and compassion as we breathe together. This is the greatest blessing, and deeply healing for us all. There is a point I would like to share as an offering to you, the reader. The point is called Middle of the C hest (C V-17) and is located toward the bottom half of the sternum in a little indentation. This point connects to the Heart C hakra and is used to release tension in the diaphragm and unblock emotions, to calm anxiety, stress and panic attacks. Find this indentation and press directly into it with one finger. C lose your eyes taking slow, deep breaths in and out of your nose. Take 5 to 10 slow breaths like this, with long, slow exhales. C oncentrate on your Heart and feel a connection to your innermost self with each breath. I believe healing from addiction can be achieved with wisdom, compassion, love, service and community. S haring the MYT practice with others has been powerful, healing work. I believe this work can heal our communities and bring us closer together. The MYT techniques invoke compassion and love, a connection of two hearts. There is nothing more powerful than that.

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What is your pattern? Which meridian s hould you s tart with? We are conditioned to think of the body as parts that are pieced together like Frankenstein. But it’s impossible that we are just pieces put together. We are one whole person. The Western view of anatomy which is based on dissections (cutting things apart and labelling them) has taught us to see the body as separate parts of a conglomerate. The E astern view of the body is completely different. Here, the body is seen as a whole and as part of the whole universe. The whole body is an integrated system, a network centered around the formless principle of life. This network is the meridian system, a continuous system of pathways that integrate the intelligence of the whole body, connecting every cell of every organ into one purposeful being. The meridians are not separate from each other though they have individual identities. The life force and intelligence flows from one meridian into the next continuously. The meridians form a circuit or cycle through which the life-force (Qi or prana) flows and tranforms. If there is a blockage in one pathway, it will eventually affect all of the pathways and organs. On the quest for healing, it is helpful to find the original blockage, the most important meridian. You can start wherever you are drawn, but it will be most effective and efficient if you start at the source. Make an effort to find the meridian where the original blockage occurred. Usually, you can identify this meridian because it will have the most symptoms along its pathway. A person will often have many issues related to one organ and along the same meridian. Here are some symptoms for each organ-meridian pair: L ung (L U) : Upper back pain, S adness, fatigue, shortness of breath, rounded shoulders, thumb or radial wrist pain, skin problems, throat tension and soreness. L arge Intes tine (L I): Acne, teeth and gum issues, depression, throat tension, clogged sinuses, constipation, anterior shoulder pain, neck and throat tension and soreness, index finger issues. S tomach (S T): Hip flexor tension, constipation, ulcers, excess hunger, throat

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tension, infections in throat/gums/sinuses, maxillary sinus tension or headaches, abdominal tension, anterior knee pain, patellar pain, rapid thinking and worry, ADD/ADHD, TMJD, second toe issues, hammer toes, shin/Tibialis anterior tension. S pleen (S P ): Fatigue, heaviness, overall weakness, mental fog, hernia, hip flexor tenderness, bruising easily, low appetite, diarrhea or constipation, all over body tenderness, abdominal tenderness, puffiness and edema, medial knee pain, flat feet, bunions. Heart (HT): Left shoulder/rotator cuff pain, left upper back pain, little finger pain or stiffness, anxiety, loneliness, heartbreak, feeling of being lost or purposeless, insomnia, dreaming, autoimmune issues. S mall Intes tine (S I): S houlder and neck pain and stiffness, rotator cuff injuries, ulnar wrist pain, little finger stiffness, anxiety, urinary problems, lower abdominal tension. B ladder (B L ): S pinal pain and stiffness in whole spine or parts of spine, plantar fasciitis, calf cramping and pain, hamstring tension, sacral pain, occipital headaches, exhaustion from over work, back of knee pain or weakness, spinal degeneration and disc problems, nerve problems, P TS D, fear, bone problems, paranoia. K idney (K I): E xhaustion, depression, infertility, low libido, hormonal problems, pelvic floor issues, fear, P TS D, hearing loss, old age, tension in navel, psoas tension, aching lower back and knees, puffiness and edema in lower body. P ericardium (P C ): Depression, hatred/grudges, social anxiety, panic attacks, wrist pain and tension, carpal tunnel syndrome, chest and shoulder tightness, right side upper to middle back pain, inability to connect with others, fullness in chest, inability to exhale fully. Triple Heater (TH): Upper shoulder and side neck tension, jaw tension, defensiveness, E ar ringing, immune problems. G all B ladder (G B ): Impatience, anger, risk-taking behavior, overall muscle tension, temporal headaches, jaw tension, hip tension, lower back tension, side neck and upper shoulder tension, tension and fullness in solar plexus, clicking and popping of joints due to tension, lateral ankle issues, 4th toe issues, right

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side hypochondriac pain or tension, right side middle back pain. L iver (LV): Mid back and lower back tension, pain on Iliac crest, Inner thigh and hip tension, rage, sexual frustration, excess libido, irritability, P MS , menstrual issues, endometriosis, sighing, yawning, burping, constipation, abdominal bloating, right side abdominal tension and pain, blurry vision, red eyes.

The Main Meridian and its P artners Once you determine the main meridian that is affected, you can also work with its paired meridian or mirror meridian. For example, if many of the problems are related to the Bladder and along the Bladder meridian, you can also work on its paired meridian which is the Kidney meridian. Or, you could work on its mirror meridian which is the S mall Intestine Meridian. It’s very simple. You might also work on the entire axis in which the affected meridian lies. E ach axis consists of 4 meridians total. P aired Meridians Yin Lung S pleen Heart Kidney P ericardium Liver

Mirror Meridians A rm Meridian Triple Heater (4th finger) P ericardium (Middle finger) Lung (Thumb) Large Intestine (Index finger) Heart (Little finger) S mall Intestine (Little finger)

Yang Large Intestine S tomach S mall Intestine Bladder Triple Heater G all Bladder

L eg Meridian G all Bladder (4th toe) Liver (Big toe) S pleen (Big Toe) S tomach Index toe) Kidney. (S ole of foot) Bladder (Little toe)

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There are three axes of the body. If you see a pattern in one meridian, it may be helpful to work on the other meridians in that axis. P hys ical A xis : This is how the body builds tissue and vital forces using Air, Food and Water. S tomach : Digests and moves food through the digestive tract which is made of smooth muscle. S pleen / P ancreas : Builds flesh and energy from food. Absorbs and distributes nourishment from digested food. R elates to thinking, concepts and intellectual mind. Lung : R eceives energy from the air in the form of oxygen and Qi or P rana. R elates to self-esteem, addictions and death of the physical body. Large Intestine : E xcretes food waste and purifies the body of toxins. E motional A xis : The body regulates the flow of emotions by way of the breath. The emotional axis serves to communicate between the physical and spiritual, the inner and outer. G all Bladder : Distributes energy throughout the muscles and sinews. C harges our actions with the force of emotion. Liver : C ontrols the flow of emotions and energy through the whole body. It centers around the movement of the diaphragm and solar plexus. P ericardium : C ontrols the flow of emotions to the heart and allows us to connect to others. Triple Heater : Defends the outer boundaries of the body physically and energetically. S piritual A xis : This is the innermost portion of the regular meridians. It connects closely to the spiritual vessels or central channels. It houses the essence which we are born with and controls consciousness. Bladder : C ontrols consciousness or alertness, the brain and central nervous system. Kidney : C ontrols the hormones and sexual essence. Heart : C ontrols and houses the mind and spirit. S mall Intestine : C ontrols what we take in and what we take to heart.

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B. Emotional Axis A. Spiritual Axis The 3 Axis of the body-mind are really on ly one but we can expereince them uniquely. A. The Spiritual Axis includes the Kidneys, Bladder, Nervous system, Skeleton, Heart and consciousness. B. The Emotional Axis includes the Liver, Diaphragm muscle, Pericardium, the flow of the breath and emotions thorugh the body and mind. C. The Physical Axis includes the Digestivie tract and Respiratory tract. It creates our flesh body and energy or vitality from food and air. C. Physical Axis

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A s king Ques tions : L is tening to yours elf When your back hurts, it’s never just your back, or your neck or your knee… . Your pain is never an isolated event. It is part of the entire whole of your body, mind and its relationship to the universe - your whole life in fact is giving rise to your experience of pain. E ven if the pain is located only in your back, the circumstances that gave rise to it are inclusive of everything everywhere as it relates to you. P ain often shows up only in the “weakest” or “loudest” places in the bodymind. It’s an alarm signal that speaks for the whole house. For example, think of the body-mind as an actual house with many rooms, floors, ceiling, pipes, ducts, electric, etc.. If there is a puddle of water on the floor in your living room, you have to look at the whole house to understand where the water is coming from. You have to ask a lot of questions. Is this an isolated event? Is there ever water on other areas of the floor or only this one area? Is it coming from the ceiling? Under the floor? Is it simply a spill? Is there an empty cup nearby that spilled? Is the ceiling also wet? Is it raining very hard? Or is a pipe broken? Why is the ceiling leaking? Is the roof very old and worn out or is something up there attacking the roof? Do you ever hear noises on the roof? There are many reasons why there could be water on the floor in the living room. To get a holistic picture of your pain, you have to ask a lot of questions, over and over sometimes. S ometimes the questions seem unrelated to the pain but the questions all together can give you clues about the root cause of the problem. We have to listen to ourselves and each other carefully as we sift through the questions. E ach word, reflection, feeling, expression and gesture is a piece of information that we can use to create a multi-dimensional understanding of the energy pattern of the body and begin to understand why it is giving rise to our particular concern. It’s never simple. It’s never black or white. This kind of global or holistic assessment of a patient’s pain is not limited only to E astern trained doctors. Doctors trained in Western medicine, especially those who have been around a long time, understand the importance of “patient global assessment” or holistic assessment. E xperienced doctors can get a sense of the whole patient in around 15 minutes through conversation, observation and palpation. However in very recent times those 15 minutes have become shorter and rushed and more devoted to clinical tests and paperwork. Often doctors spend the whole 15 minutes looking at a computer. But a computer does not have the intuitive intelligence of a human.

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A s king other people ques tions E xperienced doctors know that making time for a friendly conversation with the patient is part of developing trust and also part of observing a whole person. Body language and personality are all part of a holistic assessment of the patient’s condition. This cannot be done by a computer or a diagnostic test. S eeing the patients’ reactions and interactions gives the doctor clues about how and why they are suffering. And more importantly, if and how they might find the inner resources to recover. Listening and seeing are invaluable skills. A personal practice in Yoga or meditation or other inner practices help develop these skills and sensitivity. The best way to develop your ability to observe others is by first observing your own self. Yoga practices strengthen your ability to concentrate or hold the mind steady. They expand expands sensory acuteness, expand intelligence and develop intuition. Intuition is not magic. It is a deeper intelligence of the body which sees and feels far more than our conscious mind can process. It takes devotion, time and steady effort over many years to develop intuition and be able to help others more. To truly hear and see someone is to love. Listening to someone with compassion helps them to tap into their own deeper intelligence and develop a trust for their own feelings. It helps them to connect to their own center and purpose which are the essential seeds of the healing process.

A s s es s ment Tools How do you know where to start and what specific actions to take? In E astern medicine, traditionally the questions are thought of as part of the treatment. The practitioner spends a great deal of time and care on the questions and examination, getting to know the personality and energy of the patient in depth. The list of questions featured in this book are just one example and a good place to begin. You can use these questions for yourself as a journal exercise or use them on others. S ome of the questions may seem repetitive but they can give you multiple angles from which to see the whole picture. You may also add questions that arise in the process.

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In addition to the list of questions, there are other assessment tools that you can utilize. You need to gather as many clues as possible before making your hypothesis about the energy pattern. S ome people are more visual, or kinesthetic, so looking at diagrams or drawing pictures is easier than trying to explain something in words. S ome people are very open and verbose. They can talk forever about what they feel inside. S ome are able to express their emotional states but are really out of touch with their bodies and physical sensations. S ome people are very physical and describe things in anatomical terms but refuse to talk about emotions. They insist that their pain is entirely physical. It doesn’t matter ultimately. One way or another, we can enter into the deeper aspects of the body-mind and find the root of the pattern. E ach assessment tool is a unique opportunity. Find the ones that work best for you. Once you gather enough clues, construct a clear picture of the problem at hand. What exactly is the energy pattern? Formulate a hypothesis about where the pattern is originating, which meridian or organ. Once you have a hypothesis, you can make a plan of how to change the pattern and initiate the healing process. Other A s s es s ment Tools : Drawing your Dis comfort : Use the blank body outline to draw a picture of your discomfort or pain. Don’t think about it too much. Just use your inner vision to draw exactly what you feel. Draw all of your areas of discomfort, not only the main one. Indicate the location, size, and texture or intensity with a pen, pencil or markers. Let your feelings guide your drawing. Once you finish, try to take a fresh look at the drawing. What emotion does it evoke? What meridian does it most resemble? Notice if the indications are all on one side or maybe they form a diagonal pattern. One-sided and diagonal patterns can involve the G all Bladder meridian.

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Patient 1: Pain Drawing. Shows hamstring, knee, upperback and neck pain.

Patient 2: Pain Drawing. Shows lower back, hip, neck and shoulder pain.

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Patient 3: Pain Drawing. Shows Neck, shoulder, hip and thigh pain.

Patient 4: Pain Drawing with text.

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B ody S cans : Body scans can be surprisingly informative for people who are not usually aware of their physical bodies. They can help you systematically find hidden areas of tension that you didn’t realize were there. R emember, the root of our problems is usually hidden, like the root of a tree. If it was visible, the problem would go away like a tree with no roots. Body scans require concentration and a commitment to go within. You can use any body scan technique. We recommend using the Meridian C ircuit body scan because it will help you identify the meridians that are imbalanced. (S ee index for Meridian C ircuit Body S can) Do the scan in a seated or lying down position. C lose your eyes and relax fully before you begin. Then, have someone read out the body scan dialogue or listen to a recording. Make a mental note of where you feel tension or discomfort, especially places that you didn’t realize were there before the scan. Meridian Diagrams : For people who don’t like talking about themselves, studying the meridian diagrams can be revealing. It’s a very effective way to tap into your body awareness if you are more visual. Use the one page Meridian Assessment Tool so you can look at all 12 meridians at once. This chart does not list names of meridians or show any other factors that might influence your choice. E xamine each meridian and choose which one matches your pain pattern best. This can be a revelation for some people who were never before able to connect all of their symptoms or tension areas into a wholistic picture. (S ee index for Meridian Assessment Tool) S inew Diagrams : The S inew diagrams can be used in exactly the same way as the Meridian diagrams. The S inew diagrams show muscles and recognizable anatomical structures, so they might be more effective for someone who sees the body in terms of muscles, tissues and joints (a personal trainer, weightlifter, P hysical Therapist, etc.) E ach meridian is associated with a S inew (myofascial) pathway - a stream or plane of muscle and connective tissue that traverses the body. The S inew diagrams are also good for people who don’t connect to their emotions easily, but can identify more with muscle tension patterns. Without having to think about any emotions, you can just choose the image that best represents your inner experience. Later, you can consider if the emotion underlying that pattern is also applicable. You can begin to make connections to potential emotional roots. For example, you might not be aware of any emotional imbalances, but you identify immediately with the P ericardium meridian image. You feel this blockage of the P ericardium meridian physically, not emotionally. Interestingly, people with P ericardium tension have a hard time accessing their emotions because this pathway protects the heart from

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feeling those very emotions. If you choose P ericardium, then consider that the root of your problem could be blocked emotions that have to do with love, hate or relationships in general. (S ee index for S inew diagrams) 5 E lements C harts : Look at this chart and mark the boxes that you identify most with. S ee which element gets the most marks. Then, consider using the meridians that go with that element. E lement

Meridians

E arth

S tomach S pleen Heart S mall Intestine P ericardium Triple Heater Lung Large Intestine Kidney Bladder Liver G all Bladder

Fire

Metal Water Wood

What flavor do you crave? S weet

Which season What is the worst? weather is the worst?

What sound is the most irritating?

Late S ummer

Bitter

E arly S ummer Hot

S ing songey Worry and thinking Laughing Anxiety, Overexcitement

S picy

Fall

Dry

S obbing

S adness G rief

S alty

Winter

C old

G roaning

S our

S pring

Windy

S houting

Fear Terror Anger R age

Humid

Which emotion plagues you most?

Meridian C lock : What is your best time of day? Most people have that certain time of day where things just flow and they are happy. Are you a “morning person” or a “2 am person”? You may also have a “worst” time of day. E ven though you are grateful to be alive, there may be a regular time where you feel like you are waiting for it to pass by. Does your pain or discomfort tend to arise at a certain time of day? Do you always wake up at a specific time or feel tired at exactly the same time each day? If you notice time related patterns, you can use that information in your assessment. Use the Meridian clock to see which meridian corresponds to that “worst” time. It could indicate an imbalance in that meridian.

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12 Meridian Clock : The 12 meridians form a continuos network. The energy travels through the circuit every 24 hours. The energy is prominent in 1 meridian during its 2 hour period, pictured above.

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Meridian P alpation : As you begin to formulate a hypothesis about which me ridian is imbalanced, you can check your hypothesis out using point palpation. The points serve not only as a powerful healing tool, but also a diagnostic tool. If a point is extremely tender or intense with pressure, that gives you information about its associated meridian. For example, if suspect that the Liver meridian is imbalanced, check LV3. If LV3 is very tender, then that will confirm your hypothesis. C heck one or two points along the meridian that you suspect. Don’t just press where you think it hurts. Use your knowledge of the points to guide you. You can also follow the whole pathway from one end to the other, searching for tender points. If your palpation does not confirm your hypothesis, you might want to rethink it and try a different meridian. C heck more than one meridian so you can compare. S ome common points to check : (You can use any of the points, but we like these.) If you suspect P ericardium, check : C V17 and P C 8 If you suspect Triple Heater, check : TH5 and TH17 If you suspect Lung, check : LU2 and LU10 If you suspect Large Intestine, check : LI4 and S T25 If you suspect Heart, check : HT1 and HT3 If you suspect S mall Intestine, check : S I11 and S I7 If you suspect Kidney, check : KI1 and BL23 If you suspect Bladder, check : BL10 and BL58 If you suspect Liver, check : LV3 and C V12 If you suspect G all Bladder, check : G B31 and G B8 If you suspect S tomach, check : C V12 and S T9 If you suspect S pleen, check : S P 4 and S P 21

A s ana : Just like the acupressure points, the meridian yoga postures can be used for assessment as well as a therapy. When you go through the sequence in this book, notice which postures are easy for you, pleasant or neutral. Are there any postures that you dread doing? Which ones are uncomfortable for you? This is more information that you can collect for your hypothesis.

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If you dislike C amel pose, you might think : S tomach, S pleen, Lung If you dislike S ide bending, you might think about : G all Bladder If you dislike Forward Folding, you might think about : Bladder or Kidney If you dislike P igeon, you might think about : Liver or G all Bladder If you dislike Locust, you might think about : Heart or Kidney If you dislike Low Lunge, you might think about : S tomach or S pleen If you dislike Bow, you might think about : Lung or P ericardium If you dislike S pinal Twist, you might think : Large Intestine, Triple Heater or G all Bladder The 6 A rm Meridian Fas cial S tretches are als o great diagnos tic tools for their res pective meridians .

A dvanced A s s es s ment Tools : Advanced practitioners of E astern Medicine can specialize in other forms of assessment based on their own interest and skills. It takes many years or even decades to master the art of diagnosis through these forms. P uls e : S ome doctors can tell what a person’s energy pattern is just by feeling the pulse at the wrist. Tongue : By examining the color, shape and coating of the tongue, some Doctors can tell the energy of the internal organs. A bdominal P alpation : By pressing points in the abdomen, Doctors who specialize in this form can easily tell the state of the organs and meridians of the whole body.

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C autions While much of the ordinary pain that people experience is not a sign of underlying disease, some pain is a real cause for alarm and should be referred to a medical doctor. If you have any of the signs below, it’s best to see a doctor. A larm s igns : A pain that is strange, severe or new C hange in color of bowel movements E lectrical sensations or numbness Muscle atrophy or weakness Fever C ramping pain in only one calf muscle (see Deep Vein Thrombosis) C ancer is a relatively rare cause of pain, but it is possible that new intense pain is caused by a tumor. S evere pain can sometimes be referred from organs when they are damaged or inflamed for any reason. (S ee adjacent image) B ruis ing : If you bruise easily or are taking a blood thinner or aspirin, use lighter pressure. Avoid deep abdominal work. C ancers : If you know you have cancer, avoid palpating lymph nodes and the area of the cancer. Intoxication : If possible, avoid working on yourself or anyone when they are intoxicated. S ome people, because of addictions or heavy medications are necessarily always intoxicated. For people who are intoxicated on opiates or other drugs due to addiction, use lighter touch. Develop strong intention of compassion.

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P renatal : Avoid abdomen. Avoid using these in women who are or might be pregnant. LI4, S P 6, G B21 (These strongly move Qi and blood) BL 31 thru BL34 (S acral P oints - do not do sacral pounding technique) C V2 thru C V7 (Avoid lower abdomen in general)

Deep Vein Thrombos is (DVT) : Be especially watchful for vein problems especially blood clots in the calves or extremities. This usually starts as intense pain in one calf muscle. It less commonly occurs in the arms. DVT is not a rare disorder. You can potentially save someone’s life by catching this condition and sending them straight to the doctor. Avoid working in the legs if you know that someone has a history of DVT. Deep vein thrombosis (DVT) occurs when a blood clot forms in one of the deep veins of the body, usually in the legs, but sometimes in the arms. Massaging on top of DVT can be disastrous because it can dislodge the blood clot and send it into the circulation. This can result in pulmonary embolism, heart attack or stroke. S igns and s ymptoms of a DVT include: •S welling that is usually in one leg (or arm) •C alf pain or tenderness often described as a cramp or “C harley horse” •R eddish or bluish skin discoloration over the painful area •The painful area might feel warm to touch Ris k Factors for DVT: •R ecent hospitalization •Major surgery of the pelvis, abdomen, hip, or knee •S evere trauma, such as a car accident •History of injury to veins (IV drug use, car accidents, etc) •C ancer and cancer treatments •P regnancy (up to three months after baby is born) •Hormone therapy or birth control that contains estrogen •A family history of blood clots *** •Obesity *** •Confinement to bed for long periods •S itting too long, especially with legs crossed (long flights or bus rides)

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S igns and S ymptoms of P ulmonary E mbolis m include: •S udden shortness of breath •S harp or stabbing chest pain that may get worse with deep breath •R apid heart rate •Unexplained cough, sometimes with bloody mucus C all an ambulance or 911 immediately for treatment in the E R if you obs erve thes e s ymptoms .

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The Ques tions Writing your answers in a journal is very helpful and can initiate profound healing from within. Take your time and answer all of the questions. R emember, the questions are diagnostic but part of the remedy. What is your primary goal or concern? Try to specify exactly what your goal or concern is. Try to identify precisely what you want to work on. S tart small and be specific. Your goal can be physical, emotional, mental, spiritual or any combination. Visualize what you want the outcome to be. Keep coming back to this goal. If you have a clear goal, it will be easier know if and when you have succeeded. You might have a very broad goal like wholistic health or happiness. But, a specific goal is a better way to start. If you only have a vague sense that something is “off” and you don’t have a clear goal, start with that and allow that goal to evolve during the assessment and therapy process. How intens e is your pain right now? G o inside your body right now and rate your pain on a scale of 1-10. If 10 is the worst possible pain you can imagine and 1 is no pain at all, where are you right now? Be present in your body in this moment. Where exactly is your pain? This question is deceptively simple. E ven if the pain is physical, it can be difficult to locate specifically where it is. In your mind it may seem specific, but when you go to find it with your hands, it can be quite vague and elusive. S ometimes your mental concept of the pain does not match what you feel with your hands when you reach for it. For example, you may say “My lower back hurts in the middle.” But then when you touch it, you feel the right side of your sacrum is the real location. P ay attention to details. If you cannot locate the exact place of the pain by pressing in the area, it might be “referred pain”. R eferred pain can come from a blockage or contraction in another area - often along the same meridian. (S tudy Trigger P oint pain referral charts for helpful insights on referred pain.)

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To increase your chances of finding the real “source” of the pain, palpate all along the meridians that you think might be involved. For example, if you have pain in the outer hip, but can’t really find it there when pressing, try press ing along the gall bladder meridian above and below the hip. Another common complaint is lower back pain that actually comes from the upper gluteals along the Urinary Bladder meridian. Or, temporal headaches that come from the the upper trapezius along the Triple Heater or G all Bladder Meridians. The pain that we feel is an experience, not a solid object. Keep that in mind when searching the body for its roots. The roots are usually hidden beneath the soil. If the pain is emotional, it’s still very important to locate it within the body. Think of the feeling that is bothering you and see which part of your body is most affected. Is the feeling localized or diffus e? Localized pain can be an indication of inflammation rather than emotionally based muscle tension or qi stagnation. The more specific the location of the pain is, the more likely that it indicates local inflammation. Think of a cut on the skin or a torn muscle. It becomes red, inflamed and tender at first. Then, it heals and within a week or two it is completely gone. There is no underlying emotional or energetic pattern that needs to be addressed. If you can pinpoint it and press directly into the pain that you feel, then, it is probably not referred pain from a distant blockage or energy pattern. But, it could still be the side effect of long-standing patterns that alter the alignment of the body. Due to underlying patterns, posture and movement are changed and that can contribute to repetitive strain or compression of tissue. S ometimes, there is a combination of local pain and also a vague and spread out area of pain around it. We must keep searching. Does the phys ical s ens ation move or s tay in exactly the s ame place? If the pain moves around, then it is probably not localized tissue damage. E ven if it moves a little bit, once in a while, that is usually an indication that it is an energy or Qi pattern. Let’s say, usually your right shoulder hurts. But once every few months, it switches to the left side. Or, maybe your lower back usually bothers you, but sometimes it moves up or down. Moving pain usually involves muscle tension and is related to emotions, stress and/or breath patterns. If the pain is always in exactly the same place, it is more likely to involve inflammation and tissue damage.

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R emember, everything changes. Nothing is permanent. If your pain can change a little bit, then it can change a lot. When do you first remember having that pain? Try to remember the first time you felt this pain or feeling. Has it been there forever? How old were you? Do you remember a time when it was not there? S ometimes people have recurring pain patterns that come and go over a lifetime. C hronic pain patterns can emerge during stressful life changes and last 10-50 years. A person will be familiar with this type of pain, as if it is an old friend. C hronic pain patterns are likely to have an underlying energy pattern or be associated with emotions. Over the years, chronic pain can alter posture and movement and lead to structural changes in the body. It can become quite physical, but it doesn’t have to end that way. E nergy moves fast and responds well to lifestyle changes like exercise, breathing, stretching and acupressure. If your pain just started and is intense, strange and new (like a scary stranger), then it could be a new injury or other disease process. G o see a doctor! Was the ons et s udden or gradual? P ain patterns that develop gradually can come from subtle but deep rooted imbalances like emotional blockages, breathing patterns, long-standing movement patterns or poor posture. P ain that develops suddenly is more likely to come from a specific physical injury. P ain that comes suddenly should also leave suddenly or heal quickly. Was it instantaneous and forceful? Accompa nied by a popping sound? Or did it emerge silently and gradually during a time of intense emotional strain? What were you doing when it s tarted? S ometimes you can remember something specific and personal that brought it on the first time, even if it is now an old recurring pattern. For example, it may have started during a long hike, a plane ride, after sleeping funny, after a car accident, heartbreak, new marriage or the loss of a loved one. This can help you understand whether the root cause has any emotional component or if the emotions and energy pattern developed around the pain later. S ometimes the pain seems to start without any cause. Maybe you were just sitting there doing nothing or doing what you normally do in your daily routine when you first noticed the pain. E ven so, deep down inside, you may have held a

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new pattern of thought or feeling about some outward circumstances in your life or in the world. Mental patterns manifest in the body. What were you doing with your body, mind and heart at that time? What other things were happening in your life at that time? If the pain developed gradually and you have trouble making a clear connection to the cause, this question may help. S ometimes, people don’t realize how much mental and emotional stress they are under or the effect that stress can have on their whole body. For example, if your lower back gradually started hurting 3 years ago, it would be significant to note that you also lost your job and had your first child around the same time. Maybe it doesn’t seem physically related, but it can be emotionally related. It’s easy to overlook the stress factor especially if you are stoic or “tough” natured. How much stress were you under at the time when your pain developed or right now? Things that cause stress are : moving to a new home, deaths, changes in relationships, births, marriage, school, new jobs, decrease in pay, war, new illness or diagnosis, divorce, increase in expenses or responsibility, or any major change in your life. While we can’t always change the circumstances that cause stress, it can be powerful to make the connection between stress and pain. S ometimes, even when there seems to be a clear physical injury, there can still be underlying emotional causes that lead up to that injury. For example, let’s say you have done the same yoga routine every day for many years. S uddenly, one day while practicing, you injure your shoulder in downward facing dog posture. This posture is usually easy for you, but on that day it led to injury. In your mind, there was a clear instant when the shoulder pain started so its seems to be completely physical in origin. But, why did it happen that day and none of the other days when you practiced the same thing? We can often find the answer by looking at underlying energy patterns or emotional states. Let’s say, you realize while journalling that the Yoga injury happened about a week after you broke up with your boyfriend of 5 years. You had discovered that he was seeing someone else and it caused a feeling of heartbreak. That is a big deal energetically and can affect the Heart, P ericardium and Lung meridians especially on the left side. You may be holding tension deep inside around your Heart organ which can affect the whole shoulder and its pathways. It can affect the myofascial pathways and posture, setting you up for injury. Your shoulder isn’t able to move in the same ways that it usually does even though your mind tells it too. Thus, doing your usual routine led to injury.

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Deep down, what do you think caus ed the pain to s tart? Why is this happening to you right now? C onnect to your intuition. Find out what you believe about your pain. You may know more than you think. Or, you may discover beliefs that are preventing your healing. Beliefs about why you are suffering can have a profound impact on your recovery. For example, if you believe you are being punished or if you believe that the pain is keeping you from doing something that you don’t want to do or shouldn’t do. Or, maybe you believe that your pain is keeping someone important to you from leaving you. Talk to yourself about this. Does this pain prevent you from doing anything? What specifically? Why is your pain is a problem? Is it purely an internal experience or does it cause some kind of disability? Aside from the intensity of physical pain, there can be a loss of function or depression and avoidance of certain activities. How do you feel about that loss of function? Does that also cause you stress? S ometimes, the fear of (or worry about) not being able to do what is needed makes the pain even worse. E ven physical pain can start to become part of your greater being rather than just localized. How would you des cribe your pain in words (colors , s hapes , movements , etc)? This is part of a therapeutic technique called Focusing and Imaging. It may be helpful to close your eyes and try to “see” inside your body. S it still for a few minutes first and calm your breath. Breathe through your nose and be still. Then, start to notice what exactly you feel. What does your pain “look like” from the inside. How does it sit or move through your body? Describe the color, shape, movement, size, and texture of the pain or sensation that you feel. S ee the pain as something separate from you. G ive your pain a name. S ee it outside of you, far on the other side of the room. P ractice this regularly. Your visual image of the pain can give you clues about where it is rooted. Use the information below to analyze what you find in the focusing exercise.

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C olors : C olors can have different meanings for different people. C olor associations are sometimes culturally or personally influenced. Here are some sugges tions based on C hinese medicine. C olor R ed

Meridians Heart, P ericardium, S mall Intestine, Triple Heater

E lement Fire

R ed

Heat

Yellow, Orange or S tomach and Brown S pleen

E arth

G rey, White Blue, P urple or Black G reen

Lung, Large Intes- Metal tine Kidney, Bladder Water Liver, G all Bladder Wood

E motion / E ffect Anxiety, E xcitement, Hatred, Heartbreak, Isolation, Jealousy, Loneliness Inflammation or infection Worry, Obsession, Over-thinking, Mental Fog G rief, S adness Fear, S hock, Trauma, P TS D Anger, R age, Frustration, Impatience, R epression, R esentment

S hape, movement and texture: P ulling / S pas m / Hard / C ontracted / Tens e / G ripping / C lawing : “Liver Wind” can cause the muscles to spasm. C ramping / C olicky : Qi obstruction usually in the Intestines. This relates to the S pleen and Liver energies but can also be due to pathogens. C old : P ain that feels cold can be due to Yang deficiency in the Kidney or S pleen or can be due to cold weather or surfaces.

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B urning : C an be caused by real heat or deficiency of Yin. If the sensation is in the chest or solar plexus, it could be related to the S tomach or Large Intestine meridians. Dull / L ingering : This is usually due to some kind of weakness, likely in the Liver S pleen or Kidney. Heavy : Usually caused by dampness and can be attributed to S pleen. Tingling / E lectric / P ins & Needles / Numb : This can be due to nerve com pression and is potentially serious. It can also be due to weakness of Kidney energy. Dis tending / P res s ure : This can be felt in the chest, solar plexus or abdomen. This can be a sign of Qi stagnation and can be attributed to Liver. P rickling / S harp : Usually fixed in one place, this is a sign of blood stagnation or inflammation. It may be a local problem.

S ymbols : You might see your pain as an identifiable object. If you don’t see anything like this, don’t worry about it. S ome examples are listed below. A knife stuck in your back A hand gripping your throat A cord tied around your leg A knot tied around your hip A open and vulnerable wound A hole in your heart What does the image you see mean to you?

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Is the level of phys ical or emotional pain cons tant or does it change in intens ity? Most pain changes in intensity throughout the day or over the days. Use the following questions to better understand what allows it to change. In other words, what makes your pain better or worse? Movement / s tillnes s : S ome pain gets worse when you can’t move and better when you stretch and exercise. S ome pain gets worse when you move too much or strain the area and gets better when you rest it or stay still. If you have an injury or inflammation such as Arthritis or Tendonitis, it will probably be irritated by too much movement. R est will make it better. If resting for a few days helps, it may be inflammatory pain. True overuse injuries like tendonitis need rest. Inflammation arises, in this case, from actual tissue damage. There is no replacement for a few days of rest that allows the tissue to repair itself. That doesn’t mean you should necessarily stop all movement. But, you should stop any movement that makes the pain worse. S trengthening the core muscles and the area around the pain can help heal the injury faster in some cases. Building core strength helps with alignment and increases overall energy and positivity. S tatic strengthening exercises or low repetition exercises can be helpful in speeding up healing by stimulating the body’s healing response. If pain increases when you stay still or sit for too long, then it is likely caused by muscle tension, emotional repression, shallow breathing patterns. This is related to the Liver energy and Qi S tagnation. R hythmic movement and stretching helps disperse energy and emotions and smooth out the breath. If you tend to get this type of pain, try walking for 30-60 minutes every day. Do stretching every day and breath deeper, exhale more. The Liver energy likes to stay moving. P eople who have trouble sitting still might get tension patterns when they are forced to sit still or do anything they don’t want to do. This nature also reflects an imbalance in the Liver energy. S tretching is a type of movement that helps muscle tension and connective tissue contracture. S tretching can be helpful for pain that is caused by repetitive use and sports. S tretching is also good for pain that is caused by stress or excess along the G B meridian. This type of pain feels strong and tight. S tretching can make some pain worse if it is caused by weakness or S pleen Qi deficiency or Liver deficiency. This often happens with the hip flexors in the front of the hips or along the Liver, S pleen and S tomach meridians.

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Hernia can also occur in this area or in the navel. P ain caused with a feeling of weakness should never be stretched. To build the energy of the S pleen, strengthen core muscles or bandhas. It may also help to adjust your diet to contain more protein and energizing herbs. Heat: If heat application (heating pad, Moxa, etc.) makes pain better, it is usually muscle tension - a contraction of muscle or other tissue. C oldness can result from a lack of blood flow. Heat brings blood to the area and dilates blood ves sels and allows the tissue to relax. If heat makes it worse, the pain could be caused local inflammation or infection. Heat increases inflammation. Hot damp weather can make pain worse if it is caused by a general condition of damp (S pleen deficiency), or excess heat in the body. E xcess heat can happen with toxins (alcohol, sugar, etc), dehydration (Fluid / Yin / Kidney Deficiency), and menopause (Kidney / Yin Deficiency). C old: C old application (ice packs) can temporarily numb any pain because it constricts blood flow to the area. Any pain will feel better when it is numb. But, does the pain really get better with cold? If cold makes it better in the longterm, it could be inflammation. P ain caused by inflammation is usually throbbing. This type of pain could be helped by cold. But, cold application (ice packs) can prevent healing in some cases because it decreases blood flow. Use cold therapy with caution. C old weather or air conditioning usually makes muscle contraction or tension worse. If you have Qi stagnation pain, it will likely get worse with cold. E ating / Not E ating: If eating makes the pain or sensation worse, it may be related to the Liver, G all Bladder, S tomach or S pleen organs. Food can cause pressure in the abdomen and make tension in the diaphragm even worse. If eating too much makes it worse, It may be related to the Liver. Is it a specific food or type of food that makes it worse? If eating heavy or greasy foods makes it worse, that indicates that it could be the G all Bladder organ. Find out if you have a family history of G B disease. You may need to see a doctor. If acidic food, meat, dairy or alcohol make it worse, it could be related to the S tomach organ. You should avoid those foods. If it persists, find out if you have an ulcer. Organ problems can hurt locally or refer pain to the back of the body or along the applicable meridian. For example, G all stones can refer pain to the right shoulder blade and cause tension down the whole right side of the body from the neck to

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the ankle. S ometimes pain can get worse when you don’t eat for a while, even if you are not hungry. This could be caused by low blood sugar and general fatigue or exhaustion of the nervous system contributing to overall pain sensitivity. Weakness and low blood sugar can lead to poor posture which could contribute to pain in the back, neck and shoulders. Hunger can also cause irritability and amplify pain that has any emotional component (Qi S tagnation). Food relaxes the body and nervous system. If food makes things better, it could be a Qi S tagnation, S pleen Qi deficiency or Kidney Qi deficiency. P res s ure / Mas s age : If pressure or massage makes your pain better or feels like”good pain”, that means its probably not that serious. It’s probably Qi stagnation leading to muscle tension. Tight muscles can squeeze out all of the blood flow and after a while, the tissues start to ache. Massage and deep pressure moves the Qi and brings blood circulation back to normal to relax the area. If pressure makes the pain worse in a “bad way”, it could be inflammation or something more serious. Inflamed or damaged tissue does not like pressure. This is called “excess” condition. That means, there is already too much blood in the area. S ome light touch could still be beneficial. If pressure makes it extremely painful (‘bad pain”), it could be serious, especially if the pain is in your abdomen. You should go to the doctor if you have this pain in the abdomen that gets more intense with pressure. Morning / night : If your pain is worse in the morning, it can indicate inflammation. Inflamed connective tissue can get stiff and “sticky” overnight. For example, plantar fasciitis is often worse in the morning because the tissue has contracted and become inflamed while immobile. E ven minor inflammation can cause stiffness in the morning along the whole spine or knees. S ometimes pain in the morning is a reflection of sleep quality. S ome people experience shoulder and jaw tension mostly in the morning because they hold tension during sleep, grinding their teeth and clenching their fists. This is a sign of repressed emotions. The Liver energy is too active at night, causing muscle tension and sometimes scary or bad dreams. S tretching and breathing will help with relax the Liver energy. If pain gets worse as the day goes by, it can be due to fatigue (Kidney or S pleen deficiency of Yang or Qi) or it can be caused by a build up of muscle tension from sitting, working, stress and repressed anger (Liver Qi stagnation).

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Is the pain wors e when you are tired? P ain that gets worse when you are tired (morning or night) could have an emotional foundation. (Liver Qi) Fatigue tends to amplify negative emotions and stress related pain. More often, it is related to fatigue in postural muscles due to exhaustion. P osture deteriorates as the day goes by, exacerbating alignment related pain. C ore strengthening, rest and proper nutrition can rebuild the strength of the whole body (S pleen Qi / Yang and Kidney Yang) and reduce fatigue related pain. Does it hurt more when you are angry or s ad or otherwis e emotional? If you pay attention, you may notice that your pain comes on strong when you are in an intense emotional state, especially when you feel anger or resentment. Anger is most often repressed because it can be destructive or inappropriate. P ain that arises from emotional tension or stress will get worse when you have intense emotions or when you are controlling or repressing your emotions. It will get better when your emotions are calm. C alm emotions are not the same as repressed emotions. With calm emotions, there is a sense of ease and curiosity. With repressed emotions, there is rigidity and righteousness. Does it hurt more when you are around certain people? P ain has a lot to do with relationships. In fact, pain can be part of the way we relate to others. Your closest relationships can either improve or exacerbate chronic pain. Do you express your pain only to certain people? How do they respond to your pain? What response does your partner have to your pain? Do specific people stress you out more than others? How does that show up in your body when you are around the? S ometimes there are specific people who can elicit more of an emotional uprising in us. Or, we may be more likely to repress emotions around certain people out of respect or fear or something else. R epressed emotions transform into muscle tension and can be amplified by a specific person’s presence. S exual frustration around certain people can also be turned into muscle tension patterns. Just recognizing the reactions of your energy body can help bring the awareness that begins the healing process.

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What emotions do you regularly feel throughout the day? Think of the emotions that you typically feel each day from the time you wake up until the time you fall asleep. Your emotions may not always be expressed or apparent on the surface. P erhaps everyone thinks you are calm or happy, but deep down you feel sad, lonely, worried, angry or afraid. Think of how you feel when you are alone, when you are not too busy and you have a chance to look inward. Your regular emotional states have an effect on your body. E ach emotion is related to a specific organ and pathway and can affect that organ and pathway. All emotions are controlled by the Liver and P ericardium. All emotions affect and are felt by the heart. E xtreme or repressed emotions usually show up in the Diaphragm, Liver, G all Bladder, P ericardium and Triple Heater pathways which form the E motional Axis of the body-mind. Meridians Heart / S mall Intestine

P ericardium / Triple Heater

Lung / Large Intestine

Liver / G all Bladder

S tomach / S pleen

Kidney / Bladder

E motions Anxiety, Heartbreak, Isolation, Loneliness, Indecision, S eparation, E xcitement, Inspiration, Love, Insight, Wisdom, C harisma, P ride, Awe, Humility, G ratitude Love, R omance, E ros, Hatred, Fear of people, Depression / No feeling, Jealousy, Happiness, C elebration S adness, S orrow, G rief, Loss, Liberation, Freedom, Discipline, R igidity, Depression Anger, R age, Frustration, R esentment, S exual frustration, Irritation, Depression / No feeling, E xplosiveness, Impatience, Determination Worry, Obsession, Over-thinking, R umination, S hame, Doubt, C onfusion Fear, Terror, S hock, Trauma, P aranoia, E xhaustion, Hyper-Vigilance, Depression / Fatigue

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P as t Health : What are your pas t injuries ? Most people have had some injuries over the years. S ometimes people forget about old injuries that could be important underlying causes of the pattern that they are experiencing. This could be a physical injury (scar tissue, bone changes) or emotional injury (emotional blockages, emotional trauma and defensive patterns). Injuries can come from accidents or physical traumas (car accident, fights, sports impact, etc.) or repetitive strain (work related, sports, etc.). Old injuries may have created patterns in the body whose roots are long forgotten. Injuries do not need to be near the location of the pain you feel in order to be relevant. For example, right side ankle injuries can cause the left side of the neck to hurt by way of the myofascial pathways and structural compensation patterns. Traumas to the tailbone or pelvic floor can easily cause headaches. Head traumas can cause the whole spine or lower back to hurt. Make note of all previous injuries and determine which meridians might have been affected by them. Do you have any s cars ? It’s easy to forget about injuries once they have healed - even significant injuries. If you can see your scars, you will remember your injuries. Injuries that leave physical scars are more likely to affect the connective tissue of the whole body, especially the meridian on which they lie. Deep massage of scar tissue may be painful but also helpful in some cases to release the entire meridian. Have you had any s urgeries ? S urgery is a form of injury. E ven though the intention and effect of surgery is to heal the body, the body sees it as an injury. S urgeries, especially in the abdomen, can leave deep scar tissue in layers of connective tissue and muscle that may not be visible. Make a note of where the surgery occurred and which meridians may have been affected. Another thing to consider is - what was the surgery for? If you had an appendectomy, you may no longer have any lower abdominal pain, but at one time there must have been a very traumatic and intense pain there. That trauma may have left a mark on the energy of the whole body. Appendicitis (right

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sided) can be related to S tomach channel or sometimes G all Bladder. C holecystectomy or G all bladder removal in the past should be a clue that the G all Bladder meridian may be involved in your current energy pattern. E motional or s exual traumas ? Intense experiences don’t always leave physical scars but can leave vivid memories that resonate through the body-mind. P ast traumas can affect your current experience of pain. If you have a history of emotional or sexual trauma, consider that you may have anger, shame, terror or other emotions resonating in the body-mind. Feelings of anger or resentment about perceived injustices can aggravate any pain conditions and affect the breath (Liver Qi stagnation). E choes of terror from perceived threats to life can leave the pelvic floor and spine clenched and rigid, the nervous system hyper-vigilant (Kidney and Bladder meridians). S hame can affect self-esteem, causing weakness of the core and overall fatigue (S pleen and S tomach).

C urrent Health : S leep / Dreams : Do you get enough sleep? What is the quality of your sleep? Do you fall asleep easily? Do you wake up early? Lack of sleep can increase pain and emotional discomfort by making the nervous system more sensitive. P eople need different amounts of sleep. If you lack sleep over long periods of time, due to partying, working late or a new baby, this can cause exhaustion of the Kidney energy. Usually with Kidney (Adrenal) exhaustion, you can easily fall asleep but you wake up feeling tired. If you cannot fall asleep, think about why that is. Is it an external cause like noise or young children? Or it is arising from noise within your body-mind? Do you consume too much caffeine during the day? Restlessness of the body is often caused by Liver energy, Qi and muscle tension, which likes to keep moving. If you feel physically heavy and tired but have endless thoughts and worrying as you try to fall asleep, this can be caused by imbalances in the S pleen energy. In C hinese medicine, the mind is said to rest in the Heart during sleep. Abundant dreams can indicate a restlessness of the Heart spirit caused by deficiency of blood or maybe excess heat and emotions in the heart. Dreams can

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be meaningful and inspirational if they arise from the Heart spirit. Intense or vivid dreams can indicate overactive Liver energy. Dreams are more vivid and scary if they arise from a restless spirit of Liver. P oints that release emotions and calm the Heart and Liver can be helpful in both cases. If you mysteriously wake up at a specific time every night or morning, it can indicate a certain organ or meridian is involved. You can use the meridian clock to find out which organ or meridian might be contributing. (S ee Meridian C lock) Do you get s ick often? If you easily catch colds, the germs probably come in through your nose or mouth and go down the throat. C atching colds can reflect a weakness of the Lung energy. The Lung is the first line of defense against many infections. The S tomach energy is also important in immunity and overall vitality. The acid or fire of the S tomach destroys most pathogens in the food we eat. S trengthening the P hysical axis of the body (Lung, Large Intestine, S tomach and S pleen) is the key to building a strong immune system. P oints like LI4, LU2 and S T36 can help build immunity. The Triple Heater meridian also functions as the outer defense of the body and circulates the defensive energy. The Triple Heater meridian can get tense along the neck and shoulders whenever we are beginning to catch a cold. P oints along this pathway (TH5, TH17) can help get rid of a cold in the very beginning stages. In general, the neck should be kept warm or covered to protect the body from invasion of pathogens which are said to be carried on the winds. Do you have s hortnes s of breath, s inus problems , clogged nos trils or as thma? S hortness of breath (S OB) usually reflects a weakness of Lung energy. E specially if it is accompanied by sadness and fatigue, consider addressing the Lung. If S OB is accompanied by a feeling of tightness or fullness in the chest or solar plexus, it could be Liver Qi stagnation from excess emotions. This kind of S OB results from tension in the diaphragm that doesn’t allow complete exhale. S inus infections can relate to the S tomach or Large intestine meridians. Infection is considered a form of “heat” in the meridian or organ. Usually sinus infections are exacerbated by poor diet, constipation or consumption of foods that irritate the digestive tract and cause mucus. S inus problems caused by

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dust or pollen allergies reflect weak S pleen and Lung energy. C logged nostrils (without S inus infection) relate to the Lung and Large Intestine energy. C onsider using points or postures for the Large Intestine if nostrils are regularly blocked. Asthma is a serious condition that can indicate weak Lung or Kidney energy. S eek medical help. A llergies : S easonal allergies to pollen and dust allergies reflect weak Lung and S pleen energy. Food allergies indicate weak S pleen energy. Food sensitivities which are less severe than food allergies also indicate weak S pleen energy. Urinary: Urinary problems can reflect an imbalance in the Kidney, S pleen or S mall Intestine meridians. Urinary problems are less often related to the actual Urinary Bladder meridian itself. Leaking urine is usually a weakness of Kidney energy. Incomplete urination is sometimes related to Liver Qi stagnation from stress tension. Dark urine might indicate dehydration or it could be something more serious. Burning with urination could be serious. S eek medical help. Infections of the urinary tract can be very serious. S ome cases of chronic painful urination in people who test negative for infection might be related to energy patterns in the Kidney (sexual organs), S pleen (Damp heat) or S mall Intestine (Heat in the Heart) meridians. Mens trual C ycle: The menstrual cycle is governed by the Liver and Kidney. Usually, P MS , delayed periods and painful periods are related to the stagnation of Liver energy. Intense cramping can be Liver blood stagnation. S pleen points can be useful for moving or stopping blood. Lack of period (Amenorrhea) or infertility often reflects weakness in the Kidney energy which controls hormonal cycles. Diges tion and E limination: Digestion is governed by the S tomach and S pleen energy. Weak S pleen energy can lead to poor digestion, poor appetite, diarrhea or sometimes constipation. Digestion is strongly affected by the Liver energy and emotions which can “attack” the S pleen energy. Digestion problems that arise under stress,

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like IBS , are usually caused by Liver Qi stagnation or Diaphragmatic tension. Nausea can be a product of Liver and P ericardium tension causing the S tomach energy to rise upward. P oints like P C 6 and LV3 can be very helpful for this. Heart burn, S tomach ulcers and excess hunger are related to S tomach energy imbalance. Food sensitivities reflect a weak S pleen energy. C onstipation can have many causes. You must look at the overall picture. Liver stagnation can cause stress related constipation or spasms of the intestine. Kidney weakness can cause dryness in the stool. S pleen weakness can cause weakness or knotting of the peristaltic movements of the bowels. S mall Intestine imbalance can also lead to constipation in some cases. R egularity of the bowels is extremely important to overall health, purification and mood regulation. Do you have any food cravings ? E ach organ is related to a specific flavor. If you constantly crave a certain flavor, that craving can indicate an imbalance in its associated meridian or organ. Flavor S alty P ungent / S picy S weet / G rains S our Bitter

Meridian / Organ Kidney / Bladder Lung / Large Intestine S pleen / S tomach Liver / G all Bladder Heart / S mall Intestine

DA ILY HA B ITS A ND L IFE S TYL E A re you taking any medications ? S ometimes you forget that you have a condition because the symptoms have been successfully treated with medication. For example, someone who has been on antidepressant medication for 10 years might not feel depressed any more. That’s great! But, it’s important to note that the tendency for depression was there. Make note of what your medications are for.

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Do you us e any recreational drugs ? R ecreational drugs can have an affect on the Liver if used regularly - alcohol, marijuana, pharmaceuticals. S timulants including caffeine and nicotine can exhaust the Kidney energy. Do you s moke? S moking causes serious imbalance in the Lung energy, often leading to depletion of Lung Yin energy. Do you have a s piritual or religious practice? Our belief systems are the foundation of our perception of our bodies and our understanding of the meaning of pain and suffering. Dogmatic or fatalistic belief systems can make it harder to cope with pain. Yet, certain types of prayer can help chronic pain. P rayer can have positive or negative effects on chronic pain depending on how it is approached. P raying for your own pain to go away can make you feel helpless. P raying for the pain of others to go away can make you feel connected, positive and hopeful. Asking, “why is this happening to me?” can make you feel hopeless. S aying “Thank you for teaching me” can bring an awakening and expansive feeling. Do your spiritual practices and beliefs give you a sense of connection, hope and purpose in life? Do you feel a sense of release and relief when you pray or chant? Beliefs are the foundations of healing and of a healthy relationship with pain. What helps you relax? This could be anything that helps you relax : taking a bath, walking, watching TV, reading, drinking, exercising, Yoga, prayer, meditation, music, talking to friends or a partner, reading, writing, cooking, volunteering, cleaning, eating, gym, sex / masturbation, drugs, dancing, music. C onsider if the methods you use to relax are detrimental to your long term physical and emotional health. If your pain is exacerbated by stress, you need to develop a set of healthy practices that can relieve stress without creating more stress. Think carefully about what you rely on to relieve daily stress.

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Overwork or too much exercise leads to exhaustion of the Kidney and Liver. Overeating causes imbalances in the S tomach and S pleen. Too much sex exhausts the Kidney. Alcohol and drugs create emotional imbalances and tax the Liver. Do you have a phys ical exercis e routine? P hysical exercise can be one of the best ways to relax and maintain health. Lack of motivation to exercise can reflect a S pleen weakness, but moderate physical exercise can build the Lung, S pleen and S tomach energy - increasing vitality and appetite. Walking, rhythmic exercises (dance, aerobics, Tai C hi, etc), and stretching can help release tension in the Liver, G allbladder, P ericardium and Triple Heater meridians. Too much exercise can deplete the Kidney energy or cause exhaustion and inflammation. What is your profes s ion? Most people spend at least 1/4 of each day at work. What do you do with your body while you are working? (S tanding, sitting, typing, talking, opening bottles, lifting heavy boxes, etc.) Doing a certain movement or activity with your body-mind for hours per day has a cumulative affect. And, you probably feel like you don’t have choice about it. You may be making compromises in your health due to your work necessity. S ome jobs tax the mind more than the body - this can deplete S pleen energy leaving you tired and heavy with lowered metabolism. P oor posture from sitting at a desk can also affect many of the meridians - especially Bladder (spine / neck) and S mall Intestine (R otator cuff of shoulder / neck ). Jobs that demand intense physical effort, long periods of standing, walking, lifting or extremely long or late shifts can deplete the Kidney energy. Do you like your work? S ome people are very happy with their jobs. They feel creative and productive. They feel aligned with their true purpose. For others, work is the main cause of tension in their lives. P eople sometimes feel trapped in their job because of financial burdens and responsibility. Most people depend on work for survival and thus endure situations that they would not normally endure. There might be times when you want to leave or fight or otherwise express your rage,

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but you don’t because you would get fired. This perceived injustice can cause huge changes in the energy body as resentment builds up over the years. Jobs that cause irritation, frustration, resentment and anger can lead to tension in the E motional Axis of the body : G all Bladder, Liver, P ericardium and Triple Heater pathways. What would you change about your life if you could? What would be your perfect life? If you can get a clear picture of what you want, then you make a plan for getting it. The function of envisioning the future belongs to the spirit of the Liver. The Liver envision and makes plans. Once you have a plan, you can think about it. This is a function of the spirit of the S pleen. It will take great endurance to achieve it. This is a function of the spirit of the Kidney. You will have to let go of the past. This is a function of the spirit of the Lung. When you arrive there, you will find you have always been there. This is a function of the spirit of the Heart.

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What you can do about your pain. The P hys ical Techniques E nergy patterns arise from within. They are a reaction to our perceptions of the world around us. They move with our thoughts and feelings. Because they arise from within, we can work on them and change them from within no matter what the external circumstances are. The outer world and even the limits of the physical body (injuries or abnormalities) cannot prevent us from working on the inner patterns of the energy body. The physical body is always a perfect vessel for this practice, no matter how it appears from the outside. The physical body is the easiest thing to control. It is the closest to us. The breath is also within our control. The thoughts also can be controlled with great effort. These factors work together synergistically. We must start with our body, breath and thoughts. The subtle energy will follow and the healing process will begin. The physical techniques below are useful for pain caused by energy patterns, Qi S tagnation, stress and muscle tension patterns. They are not necessarily applicable to inflammatory pain or other types of pain. The P hys ical techniques include: Acupressure P ostures, S tretching and S trengthening C upping Moxa Breathing and S ound The Mental techniques include: C oncentration Body S cans Focusing and Imaging Mantra G ratitude P rayer

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S elf A cupres s ure Techniques : There are points on the surface of the body that can help you access your deeper energy and change your pain. Based on ancient C hinese Medicine, these acupressure points are small areas that you can use to affect other distant parts of the body. You can feel the energy and intensity in these points if you develop concentration and sensitivity. Doing your own internal practices of Yoga, breath work and meditation can make you more sensitive to the energy flowing through the points and pathways in your body. You don’t have to know that much to perform great acupressure on yourself. You just need to be patient, curious and sensitive. You might intuitively find some of these points and discover later that they are indeed official acupressure points. It is fascinating that these same points resonate in so many varied human bodies over the ages. While there are standard guidelines for locating each point, it’s really not an exact science. E veryone’s body is unique in proportions and quality, so also the point locations will vary. The standard guidelines for point location should confirm what you find and sense in your own body. In locating the points, you should be adaptable, curious and intuitive. You can start by choosing one meridian. Work your way down the whole meridian with your fingers and notice if any points feel particularly sensitive, tight or tender. Then, check to see if those points that you found are on the map. The points on the map should confirm what you find. Not the other way around. You might be surprised at how easily you can find and sense these ancient and universal points. E very point feels different, has a different quality and effect. S ome points are tender or tight and muscular. S ome points are more subtle, like small holes or indentations between bones or muscles. When I first learned acupressure, I had already been doing deep tissue massage therapy for 10 years. I was trained to feel tension in muscles, tight places in the body. When I learned acupressure, I had to completely relearn how to feel the body in a more subtle way. Of course, being skilled in massage is helpful and can speed up the learning process. But, acupressure is truly different from massage. E ach point has a unique quality, a “personality”. The acupressure points are sometimes “in-between things”, in the hollow places where you don’t at first feel anything. These points are in the various layers of connective tissue. They require deep long pressure. S ome points are near

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an artery or nerve and are sensitive to lighter touch. S ome points are in tight tender places where you mostly feel muscle tension. These you can massage firmly or stretch and squeeze.

P ay attention to what you feel ins ide. Use your fingers and thumbs for best results. There are so many sensory nerves in your finger tips. Your fingers are like magical healing tools. You can also use other simple tools like therapy balls or wooden spoons or pencil erasers. But, building the strength and sensitivity of your hands is key to the mastery of acupressure.

Techniques : Vertical P res s ure / C ompres s ion: For most acupressure points, you can press directly towards the underlying bone, directly into the body, perpendicular to the surface. Don’t just “dig into” the body. G radually apply and release pressure as if you were using a screw clamp to slowly squeeze into the tissue and just as slowly release. Move deeper on the exhale. Maintain pressure on the inhale. Release on the inhale. Using your fingers, try to “listen” to the point. Try to sense any subtle changes beneath your fingers. You should feel that you are connecting to a deeper energy, the connective tissue beneath the skin, the bone, something subtle yet real. It might be helpful to make small circles while maintaining pressure. Take slow deep breaths and imagine you can “breathe into” the point. Use breath and concentration to direct energy into the point. S tay on one point for 1-5 minutes. Oblique P res s ure: The arrows in some of the instructional images indicate a directional pressure. This technique is the same as vertical pressure but should be angled towards the curve of a bone or a crevice between bones. Horizontal s tretching : This is a technique that allows you to gently stretch the connective tissue on a portion of the meridian or myofascial pathway. Use your dominant hand to

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sink into the point and connect to the fascia under the skin. Use your non-dominant hand to anchor the tissue near the point. Then, slowly stretch this tissue away from the anchor point using your dominant hand. With your dominant hand, move very slowly and almost horizontal to the surface. Use friction to slow down the movement of your dominant hand. Keep your non-dominant hand still, anchored in the same place. Feel the subtle eve-like? release of the connective tissue along the meridian. Friction and Mas s age : In some cases it is nice to warm and soften the area using short back and forth movements with friction on the skin surface. We do this instinctively when we bump our knee or elbow. It diffuses pain and brings Qi and blood to the area. Or, you can gently massage the area using small circular movements. Tapping / S lapping : Use your fingertips to tap points where energy is stuck. For larger areas, slap with your flat fingers to stimulate and draw Qi and blood to the area.

How much pres s ure s hould I us e? The amount of pressure you use is up to you. Light pressure can be very effective for acute pain or an intense build up of Qi. Deeper pressure may be needed for chronic pain or weaker area. S ome people bruise easily. Bruising is not dangerous in most places but should be avoided. If you bruise easily, don’t press too hard. K eep B reathing. P ay attention. S ens e any s ubtle changes beneath your fingers.

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Seeing with Your Hands If you can see with your eyes, you may think that you depend on that sense to create images in your mind. But, your mind can make images without your eyeballs. Your mind is always making images. That’s what it does. For example, hearing words can create images in your mind. If you hear the word “book”, your mind will create an image of a book. Your mind creates images when you dream or remember things. If you close your eyes, you can imagine and see things that you’ve never seen before. Visually impaired people can “see” very accurate images of what is around them based on sounds and touch because they have developed that ability. You too can develop the ability to see with your fingers.

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E xercis e: Taking the P uls e A great way to develop sensitivity in your fingers is by listening to your pulse or someone else’s pulse. Begin by locating the radial pulse which is on the soft inner surface of the wrist on the thumb side (radial). Use the tips of your first three fingers. First just feel it. Notice exactly how it moves. How would you describe it? Next, gradually press deeper until the pulse disappears. Notice how deep your pressure is when the pulse disappears. Now, release the pressure very slowly and notice exactly when the pulse returns. What did it feel like? Keep releasing pressure until you can no longer feel the pulse. Notice how deep your pressure is when the pulse reappears. Now you have a 3-dimensional image in your mind of where the pulse is located. What else can you tell about the pulse? We know from anatomy that the pulse is a thin muscular tube (artery) through which blood is flowing in strong pulsing waves. The pulse is cre ated by the beating of the heart. But, what exactly does this pulse “look” like? S ome pulses feel narrow and tight like a wire. S ome pulses feel wide and soft like a wet noodle. There are infinite variations. What exactly does your pulse feel like? The pulse is very easy to feel. It is not very subtle. S o, it is a good place to start learning to “see” with your fingers. There are other more subtle fluctuations beneath the surface of the skin that you can learn to sense. Fluttering or twitching of muscle fibers S oftening and shifting of connective tissue Arrival of blood and warmth C hanges in temperature A deepening and opening R evealing of new layers These are real sensations that you can learn to feel.

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The Radial pulse can be felt with two or three fingers along the thumb-side of the wrist. Do not use your thumb to find the pulse because it has its own pulse.

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Trust your feelings. The points on the map are not real. The points that you feel in your body are real. The pathways on the images are not real. The pathways that you feel in your body are real. The maps are only a guide, a confirmation for what you feel. Trust your sensation, intelligence and intuition. Teach others to do the same.

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Approaching Resistance As you press into and explore the points on your own body, you may come to a place where your body or mind resists. Watch for those places that make you want to run. It can show up as tenderness, contraction, restlessness, numbness or even boredom. Wait and stay longer. Pay attention. Don’t use excessive physical force to “break through”. It won’t work! Just maintain presence, breathe and concentrate. Try to relax. Work as if you were working on a Tiger’s tail. A tiger’s tail might seem like a tiny fluffy little toy. But on the other end of that tail tip is a ferocious wild animal. That is the real power of these points and the power that we all hold deep inside. We are not such mild and simple creatures. We hold vast potential for both good and bad. Beneath each point can be hidden old traumas waiting to erupt. We need to find them, but in doing so, we need to be prepared to come face-to-face with a wild tiger. Not with fear, but with a sense of awe, we must explore every hidden part of the body. The points and pathways are the map. There is great potential within each point.

Each point is like the tip of a Tiger’s tail. It appears small and ordinary, but its potential is vast.

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You never know what you will find at the other end of the tail. We have vast untapped power within us. Sometimes an acupressure point can awaken ferocious or intense energy. Deep rooted trauma can awaken and “bite back” at the one who is trying to help. Work with a sense of awe and respect for the potential of the great Spirit within, Honor the Tiger within.

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A cupres s ure S elf-Healing Techniques

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Kidney Meridian

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KIDNEY MERIDIAN Adrenal glands Essence (Jing) / Original energy Element : Water Emotion : Fear, Terror, Shock Spirit : Will power Duality : Yin Axis : Spiritual Paired meridian: Bladder Mirror meridian: Heart

Kidney Sinew Pathway

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KI1 lies in the sole of the foot, almost in the center but closer to the balls of the toes. It is our energy connection to the ground beneath us. Working on KI1 helps restore our connection to the deep reservoirs of energy available to us. In modern times, we wear shoes too much. We work hard with our brains, studying, creating, inventing, re-inventing. Think of the brain as a complex electrical device that needs to be grounded. KI1 grounds and restores the foundational energy of the body, the essence, the material of the brain, just like a grounding cable protects an electrical device. Do you ever think of how big the E arth is right under you? Walk around barefoot outside on the grass or sand and feel the energy in the soles of your feet. The energy of the E arth is immense and sacred. The reservoir of energy in the E arth can absorb excess energy that is harmful to the organs and brain. The E arth can also charge us with Her energy. Imagine clear bright energy rising up through the soles of your feet to nourish the kidneys, the brain, nerves, and all of the organs. Deep work in KI1 is essential for releasing physical and emotions tension in the myofascial pathways of the Kidney and Bladder meridians which relate to fear, the root chakra and whole backside of the body. There is a thick connective tissue that stretches from the heel to balls of the toes. It is called P lantar Fascia. The P lantar Fascia is interwoven with the connective tissue stream that connects all the way up the spine, over the top pf the head and scalp and ends by anchoring at the brow ridge above the eyes. (If you are interested in learning more about Fascial Trains, please study Thomas Myers’ essential book called Anatomy Trains.). If you have restriction anywhere along the back of the body, KI1 can help. It is especially good for releasing tension in the hamstrings. S hoes, especially expensive shoes that “support” the arches, actually weaken the feet and allow the plantar fascia to become stiff and dumb. If you want to support your arches, walk barefoot on un-even surfaces for a few minutes every day. You can also get too much tension in the arches of the feet. This can arise from early emotional trauma, specifically fear or from certain neurological disorders. Whatever tension you have in the soles of your feet is most likely mirrored in your pelvic floor. It is interesting that we hide both of these areas, considering them to be offensive. The arches of the right and left foot can reflect tension in the right and left side of the pelvic floor. This can cause local pain and dysfunction. P elvic floor imbalances can also affect the entire spine which is rooted there in the pelvic floor. The back body, pelvic

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floor, spine and nervous system are all affected by this fundamental acupressure point. Improve your health by working on it every day. Gushing Spring “I am grounded”

湧泉

Use it for: Hamstring tension Pelvic floor tension Lower spine stiffness Anxiety and fear Calming and grounding the mind Techniques: The feet can take an enormous amount of pressure. They are designed to carrying us around all day. Use all 8 fingers and press firmly. Make small circling movements. Ball rolling with body weight is also helpful.

Acupressure Point : KI-1

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KI-2

is the “fire” point for the kidneys and adrenals. Fire points help drain heat from the body. In this case, “heat” means excess emotions and nervous activity, like a computer that overheats from running too many programs. You may feel a burning sensation when you press on KI2. KI2 lies right below the prominence of the Navicular bone near the inner arch of the foot. It may feel like you are pressing into bone, but there is some rubbery connective tissue there between the skin and bone. KI2 helps put out the “fire” in your adrenal glands. The adrenal glands, attached to the top of the kidneys, secrete hormones (Adrenaline, C ortisol, Aldosterone and sex hormones). They help regulate metabolism, the immune system, blood pressure and overall stress response. In response to stressful or threatening situations, the adrenal glands work hard to activate the bodies defenses. Adrenaline is what makes your heart race with excitement or terror. S ome people love that feeling and get addicted to it - sky diving, racing, gambling, fighting, playing the stock market, working all night to get to the top. Adrenal exhaustion is a modern term that refers to a condition that results from chronic adrenal activation. Adrenal exhaustion can be caused by long nights of intense work, too much sex, chronic emotional states, or overuse of caffeine and sugar. Think of medical students working 24 hr shifts, parents with a chronically sick baby that will never sleep, soldiers in a war. S ymptoms of Adrenal exhaustion include : dark circles under the eyes, puffy face, exhaustion, anxiety, twitching of small facial muscles, depression, decreased immunity, mood swings, decreased sexual desire or function, aches and stiffness of the spine and knees. Usually, when the adrenals are overactive (Yang), the right side will be tighter or more painful. Once the adrenals are completely exhausted, the Left side (Yin) will take over and will be more tender and tight. C ool the fires that burn out the foundational energy of the kidneys by changing your lifestyle if possible, changing your priorities if possible, and also use KI2 with deep breathing and concentration. R est and nourishing foods and herbs like yams, walnuts, sesame seeds and celery can help heal the adrenals.

B lazing Valley “I cool the fires.”

然谷

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Use it for : Anxiety Exhaustion Stiff spine and neck Techniques : Press firmly with fingers directly into the Navicular bone. Hold it firmly for 2-3 minutes on both sides or on the side where you feel the most.

Acupressure Point : KI-2

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KI-3

is the main point used to rebuild the energy of the kidneys when it is run down. It’s in an empty space or “ravine” that lies between the Achilles tendon and the medial malleolus of the ankle. You can use it with BL-60 which is exactly on the other side of the tissue. G rab both sides with a pincer grip and hold tight. It might feel very nervy and taught. In fact the large Tibial nerve, a branch of the S ciatic nerve, is here between KI3 and BL60. The Achilles tendon is a notoriously vulnerable place in the human body. Its mythological meaning reveals something important about the kidneys and adrenals. While adrenal energy can make us feel invincible, it is not limitless. It runs out. The Original Qi is energy that we are born with. It is arises from our E ssence (Jing) which is something like DNA. This energy runs out or deteriorates as we age. In fact, its deterioration is the cause of aging. We should work to preserve this energy. It cannot be replenished by Food or Air. S ome herbs (G inseng for example) are said to help rebuild this energy. But, no ordinary means can prevent its ultimate decline. The Ancient Yogis and Taoist practitioners believed they could rebuild the Original energy through Alchemical practices. They worked to control the breath and Mind in a way that replenished the Original Qi and the E ssence from which it arises. G reat R avine “I restore.”

太谿

Us e it for : Any kind of Kidney energy imbalance. Lower back pain. Insomnia S exual impotence Techniques : P inch the tissue anterior to the achilles tendon from either side of the lower calf hold firmly with concentration.

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Acupressure Point : KI-3

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KI-6

seems to tap directly into the nerves. It is very good for hormonal imbalances especially in women. This point strengthens the Yin energy of the Kidneys. Yin is feminine, calm, moist and cool. The left Kidney is more Yin while the right Kidney is more Yang. S o if you have a Yin deficiency, you may feel the left side Kidney (Lower back around 12th rib) tight and tender. But the point KI6 is found on both sides of the body just under the inner ankle bones. You might feel a pulse nearby on the inner ankle bone this is the Medial P lantar artery. You may also feel nerves and rubbery bands (tendons). Those are the Tibialis posterior tendon, Flexor Digitorum Longus tendon and the Medial P lantar nerve. KI-6 is calming to the nerves. This point, in combination with LU7 near the wrist, gives you access to the primordial energy of the C onception Vessel (C V) which is one of the 8 reservoirs of S piritual energy that form before birth. The C V runs up the front surface of the body from the perineum, up through the navel, to the lower lip. It is called the Ocean of Yin or reservoir of Yin energy. If the Kidney Yin is chronically exhausted, then it can draw energy from the C V. But, that will create a deficit. The Yogis put great emphasis on preserving Yin energy through silence, stillness, and sexual continence. Yin endures and brings long life. S hining S ea “I am an ocean.”

照海

Us e it for: Menopause / Amenorrhea / Infertility Insomnia Dryness (skin, eyes, constipation, throat) Aging Anxiety / Nervousness Techniques : Finger P ressure can be used. Hold firmly and try to sense the nearby artery and nerve.

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Acupressure Point : KI-6

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KI-9

is one of our favorite points to release intense emotions that may be causing tension along the spine and pelvic floor. It is usually a small but tender point that lies at the bottom of the teardrop shaped inner calf muscle. Its exact location depends on the length of your calf muscle (G astrocnemius). You will know when you find it! As you work on KI9, you might feel the energy traveling up through the pelvic floor, spine and neck. The P elvic floor is a group of muscles that form a diaphragm or hammock across the bottom of the pelvis. The anal and urinary sphincters are part of this muscle group, as well as the muscles that move the genitals. This muscle group uplifts the organs and prevents them from prolapsing (falling out) Two of the muscles, C occygeus and Levator ani attach to the tailbone (C occyx) which is a small bone below the sacrum. We actually have a tiny moveable tail. It’s just very short. Dogs have a much longer tail and its movements are visible. A dog’s tail moves according to its emotions. When a dog Is happy, its tail wags. When a dog is afraid, its tail muscles tense up and pull the tail under and between its legs. It’s very easy to see that in a dog. The same thing happens in humans, but we can’t see it and mostly we are unaware of it happening. When we get scared, our pelvic floor muscles clench up and our tiny tail bone pulls under. Actually, our whole back body tenses up to some extent. For example, when you hear a very loud and unexpected noise, your back body and pelvic floor muscles reflexively tighten, effectively opening your senses and heightening your awareness. Once you find out that the loud sound was just a door slamming, you can relax and return to normal. If there is deep rooted traumatic fear or unprocessed shock, it can stay in the physical body for a long time. It often hides in the pelvic floor. It can be asymptomatic or cause constipation, painful sex, spinal problems, headaches, and nervous system imbalances. The tailbone is not just a bone. It is the root of the C entral nervous system. The Dural membranes that surround and protect the brain are anchored there. Tension in the pelvic floor and tailbone can affect the flow of C erebrospinal fluid and energy through the entire spinal cord and brain. Use KI9 to find and release hidden tension in the pelvic floor. You can also work directly on the pelvic floor by sitting on a therapy or Lacrosse ball while you meditate. If possible, see a physical therapist who specializes in P elvic Floor imbalances. P erhaps this little point is called “G uest house” because the mind often has many unwanted guests. Let them find a new residence. **Understand the risks of Deep Vein Thrombosis when working in the calf muscles.

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Guest House “I clear out the house.”

築賓

Use it for: Repressed emotions, especially fear. Mania and rage. Spine and neck stiffness Pelvic floor tension

Acupressure Point : KI-9

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KI-27

is at the very top pf the chest, a couple of inches from the midline of the body. It is directly under the S ternoclavicular (S C ) joints where the collar bones attach to the sternum. Working on this point with care opens the chest when it is constricted by anxiety. Feel calm and confident as you work here. Breathe deeper. R emember, your chest is a mansion that houses the spirit. There is a close connection between the Kidney and the Heart. They are mirrors of each other and form the Yin aspect of the S piritual axis. The Kidney is sometimes called the “Lower Heart” because it is so essential to life and spiritual development. The points KI23-27 run along the front center of the chest and all regulate the S piritual energy of the heart. KI25 is the “S pirit storehouse”. KI24 is “S pirit R uins”. KI23 is “S pirit S eal”. In all of these points, the word spirit is “S hen” which means the S pirit of the heart, perhaps equivalent to our idea of S oul. The location of KI27, beneath the S C joints, has structural significance as well. The 2 small joints are physically vulnerable and energetically powerful. The S C joint is the only real joint that connects the whole shoulder girdle and arm to the rest of the skeleton. The collarbone, shoulder blade and entire arm are hinged on this one joint. The subclavius muscle which coincides with KI27 is a thin horizontal muscle under the S C joint and collar bone that helps stabilize the S C joint. Trigger points in S ubclavius muscle can create huge pain pattern that sweep across the chest and down the arm. (Note: Often small hidden muscles like this one can harbor intense trigger points that refer large or intense pain patterns. S maller and meaner!). S hu Mans ion “I am a mans ion of the s pirit.”

俞府

Us e it for: Anxiety Tightness in upper chest, shoulders and neck. E xhaustion in the kidneys Techniques : Finger pressure can be applied to both sides simultaneously. P ress directly in towards the chest and/or angle the pressure towards the midline on either side of the sternum. As you press, breathe into that part of the chest.

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Acupressure Point : KI-27

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Bladder Meridian

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BLADDER MERIDIAN Spine Bone marrow Nervous system Element : Water Emotion : Fear, Terror, Shock Spirit : Will power Duality : Yang Axis : Spiritual Paired meridian: Kidney Mirror meridian: Small Intestine

Muscles : Frontalis , Occipitalis, Paraspinals, Hamstrings, Calf muscles, Plantar Fascia

Bladder Sinew Pathway

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BL-10

is at the base of the skull just in-between the skull and the top vertebrae near the spine. The Bladder meridian branches off at the top of the head and passes through the brain itself. It reconnects to the surface around BL10. There are a group of short deep muscles (S uboccipital muscles) there that help precisely position the head when we look at or focus on something intently with our eyes. These short deep muscles are closely linked to the movement of the eyes and the activity of the brain. It’s important to develop a relaxed gazed when practicing concentration and meditation. A relaxed gaze can help heal the BL10 area. Otherwise consciousness cannot rise into the highest levels. R eleasing tension in BL10 can open the way to higher consciousness. S tructurally, you can think of that spine divided vertically into the mirrored halves. The very top vertebrae mirror the very bottom vertebrae. The center of the spine is around T10 (Thoracic vertebrae #10 near the bottom of the ribcage). S o, if you have a curve or twist in the lower spine, the upper spine will often mirror that to balance things out. Working on BL10 helps release the entire spine, all of the vertebrae are affected, but it especially helps release tension in its mirror at the other end of the spine - the sacrum, tailbone and pelvic floor. BL10 technique is similar to one of the holds used in C ranio-S acral thera py which realigns the whole spine and spinal cord through the S kull (C ranium), the S ub-occipital area (BL10) and S acrum. The P arasympathetic aspect of the Autonomic Nervous system is also called the “C ranio-S acral” Nervous system because its nerve roots emerge only from the C ranium and S acrum. The P arasympathetic includes the wellknown Vagus Nerve which regulates heartbeat and saliva flow among other things. The P arasympathetic Nervous system activates the “R est and Digest” functions of the organs. R eleasing BL10 area can help deactivate the “Fight or Flight” mechanism of the S ympathetic Nervous system and activate the P ara sympathetic. Then, we can sleep better, digest better, and not expend more energy than we need to. C eles tial P illar “My highes t cons cious nes s is s upported by the s pine.” Us e it for: E ntire BL meridian Occipital or frontal headaches Tension anywhere along the spine Tension in the eyes

天柱

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Techniques : Dig your thumbs underneath the base of the skull. You can wrap your fingers around your head to support it. Press deeply and small small circles there. If you press close to the center or spinous process, that is BL-10. A little further out is GB-20 which is also a good point. If it’s comfortable, tilt your head slightly back, lifting your chin. Then, you’ll be able to press deeper into that crevice. Or, you can do this point in a bent-knee forward fold. Make sure your neck is completely relaxed.

Acupressure Point : BL-10

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Press with thumbs into BL10 and support head with fingers.

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Use rubber therapy balls or tennis balls to release points along the Bladder meridian.

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The Back Shu Points of the Bladder Meridian Typically the back “Shu” points are good for building energy that has been slowly drained over the years by overwork, stress or chronic illness. These points can be used for long standing chronic issues that affect the organ and/or pathway physically or emotionally. (In contrast, the front organ points (Mu points) are used for intense and acute issues). Working on the Shu points helps draw energy into the Organ and heal any stagnation there. Stagnation is sometimes caused by deficiency like when a river runs dry but has puddles of stagnant water left over. Like all acupressure points, the Shu points can be used both diagnostically and therapeutically. If you find that one of these points is tender or tight, you can use the chart below to identify which organ and emotion might be out of balance. This applies to BL13-25 listed below.

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BL-13

is a point that draws energy to the Lung. Tension in this point is often hidden and very deep. The lung relates to sadness which can cause a slow depletion of energy from the whole body. Sadness is so important because it helps us let go of our attachments. If we can’t let go and we never grieve our loses, that attachment becomes a poison in the body. Crying is a perfect way to release sadness from the body. (*See description of Back Shu Points above.) Lung Shu / Lung Transport “I surrender my deepest pain.”

肺俞

Use it for: Any Lung imbalance Sadness / Grief Breathing problems Skin problems Upper back pain Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-13

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BL-14 is a point that draws energy to the Pericardium. This point sometimes gets tighter on the right side with resentment, hatred or grudges. Those rise up from the Liver in the right side. When we develop hatred or resentment of a person or situation, it creates a very tense internal environment. The tension builds up around the heart, thus blocking it out from our ordinary awareness. When we hate others, we lose connection to our own essential Self. Give up hatred. (*See description of Back Shu Points above.) Pericardium Shu / Pericardium Transport “I give up resentment and past anger.”

厥陰俞

Use it for: Depression, Anxiety, Panic Attacks Any Pericardium or Liver imbalances Tightness in the chest Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-14

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BL-15

is a point that draws energy to the Heart. This point often gets very tight on the left side when we face heart break, isolation or loneliness. In the depths of the Heart, there is no loneliness, only the bliss of emptiness. But, as we approach that center, the pain and fear intensifies until it dissolves. Sit with it. Let it take you all the way in. (*See description of Back Shu Points above.) Heart Shu / Heart Transport “I am Love.”

心俞

Use it for: Insomnia Anxiety Fear Heartbreak / Isolation / Loneliness Circulation issues Poor memory Palpitations Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-15

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BL-18

is a point that draws energy to the Liver. This point gets tense and painful with diaphragmatic tension - tension that builds up in the diaphragm muscle when we don’t fully exhale. This usually comes from stress and emotions that are held back. It can be exacerbated by overuse of the Liver in its physical or energetic aspects : too much fatty food, sugar, alcohol or other poisons; or energetically too much planning, rushing, achieving, getting and doing. (*See description of Back Shu Points above.) Liver Shu / Liver Transport “Now is enough.”

肝俞

Use it for: Any Emotional issues Liver Qi stagnation Any Liver imbalance Anger Pain or tension in solar plexus or lower ribcage Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-18

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BL-19

is a point that draws energy to the Gall Bladder. This point gets tight and ropey with chronic stress. The Gall Bladder organ is very sensitive to stress. The Gall Bladder is a small sac that stores bile, a digestive liquid made by the Liver, until it is time to release it into the digestive tract where it aids digestion of fats. There is a sphincter muscle that controls the release of bile. When you are stressed out, it does not function properly. This affects the body’s ability to digest fats and can lead to more serious conditions in the Gall Bladder. When there are actual Gall Stones or inflammation in the Gall Bladder organ, BL19 will be much tighter on the right side. If this tension is accompanied by vomiting or fever, the person should immediately seek medical help. (*See description of Back Shu Points above.) Gall Bladder Shu / Transport “I release the sides of my body.”

膽俞

Use it for: Pain in sides of body Pain in ribcage Emotional and stress related issues Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-19

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BL-20

is a point that draws energy to the Spleen. This point tends to get tighter on the left side when the Spleen is energetically drained. Too much mental activity can exhaust the Spleen. If you are studying or thinking constantly, worrying or obsessing - these are forms of over-thinking that can exhaust the Spleen energy. Dietary imbalances can also deplete the Spleen. The Spleen likes warm foods, grains, and proteins. Too much cold, raw foods can deplete the Spleen in some people. (*See description of Back Shu Points.) Spleen Shu / Transport “My mind is crystal clear.”

脾俞

Use it for: Poor digestion Poor appetite Poor metabolism Bloating Fatigue and weakness Heavy menstrual bleeding Diarrhea Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-20

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BL-21

is a point that draws energy to the Stomach. This point tends to be tighter on the left side. It can relate to tension in the front of the body (ST meridian) or in the Stomach organ itself. Chronic Stomach ulcers, chronic nausea or vomiting can show up in BL21. If you feel tension here, you should also check the Stomach meridian on the same side. Avoid overeating or eating too late at night. (*See description of Back Shu Points above.) Stomach Shu / Transport “My digestive tract is clear.”

胃俞

Use it for: Heart burn Nausea Vomiting Belching Digestive Tract issues Mouth ulcers and gum bleeding Techniques: It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a Spine Roller.

Acupressure Point : BL-21

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BL-22

is a point that draws energy to the Triple Heater. The Triple Heater is the most mysterious of the 12 organs. The closest representation of it in modern science is the connective tissue system that wraps around and permeates all of the organs and tissues throughout the entire body. This connective tissue system, including fascia, is more important than was first believed. S cientists have discovered that connective tissue generates and conducts electric current and houses many immune cells. It is almost like a primitive brain, a communication network of the whole body. It is named “Triple Heater” because it consists of 3 fires or heaters. The Upper Heater is the chest, lungs, heart and pericardium. The Middle Heater is the S olar P lexus, Liver, G all Bladder, S tomach, S pleen, P ancreas and S mall Intestines. The Lower Heater is the P elvis, Bladder, Kidneys, S exual organs, and Large Intestine. These organs of each region tend to be affected at the same time. For example, if you have stagnation in the Upper Burner, it would affect all of the organs there - panic attacks, coughing, sore throat, allergies. Or if you have Middle Burner stagnation, it would affect all of the middle organs - anger, S tomach ulcers, IBS , tension in S olar P lexus. S tagnation in the Lower Burner could include sexual dysfunction, urinary issues, infertility, constipation and fear. Working with the Triple Heater improves the communication and defense of the whole body and balances the energy and blood flow between the 3 Heaters. (*S ee description of Back S hu P oints above.) Triple B urner S hu / Trans port “I am whole.”

三焦俞

Us e it for: Headaches Disharmony between 3 Heaters (C hest, Abdomen, P elvis) S weating Immune sensitivities Techniques : It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a S pine R oller.

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Acupressure Point : BL-22

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BL-23

is a point that draws energy to the Kidney. In E astern philosophy, the Kidney is foundational to overall health and mental capacity. The kidney nourishes the brain and nervous system, the bones, the blood and serves as a reservoir for Yin and Yang energies. The sex hormones and stress hormones are its mode of operation. The right Kidney houses the foundational Yang energy or “Fire”. The left Kidney houses the foundational Yin energy or “Water”. If these energies are imbalanced, it affects the whole body, the spine, the organs and the mind. When you work on BL23, notice the difference between the right and left sides. The tighter or more contracted side is usually the deficient side or the one that is “burnt out” and drained of energy. Which one is tighter or more tender? S pend plenty of time on this point. Balance the 2 sides. BL23 is also very important point for deepening the inhale and connecting to the deepest strength of the body, faith and willpower. As you work here, breathe as deeply as possible. Feel that the kidneys are drawing the breath down to the lower back. (*S ee description of Back S hu P oints above.) K idney S hu / Trans port “My mind and breath are rooted in the K idneys (L ower back).” Us e it for: Any Kidney imbalance Any reproductive or S exual Issues Hormonal imbalances Lower back pain E ar issues Adrenal exhaustion and edema Fear and Anxiety Increase will power Deepen breath and energy

腎俞

Techniques : You can access this point by wrapping your fingers around your back just above your hips. But, it’s nice to have someone else work on it or use a set of Therapy Balls or a S pine R oller.

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Acupressure Point : BL-23

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BL-25

is a point that draws energy to the Large Intestine. This point is located at the bottom of the spine on either side of L4 (S pinous process of Lumbar Vertebrae 4), Just above the S I joints. Here is the thick fascia (Thoracolumbar fascia) and tendons of the E rector S pinae muscles which move, support and hold the spine erect. The E rector S pinae are postural muscles. P ressing on BL25 may feel like bone at first. If you tilt your pelvis forward, you can gain deeper access here. BL25 can be used to unlock stagnation in the Large Intestine. It also has a close relationship to the psoas muscle that lies behind the Large Intestine. P soas is a deep postural muscle. We don’t normally think of the Large Intestine as a structural entity but it plays a role in supporting the hips and legs. The Large Intestine organ is naturally asymmetrical. On the right side, the ascending Large Intestine flows upward, the transverse Large Intestine flows from right to left above the navel, and on the left, the de scending Large Intestine flows downward towards the rectum. Notice if there is stagnation or tension on the left or right side of BL25. C heck S T25 and S P 15 in the abdomen and see if you find something similar. These points also regulate the Large Intestine. (*S ee description of Back S hu P oints above.) L arge Intes tine S hu / Trans port “I releas e negative energy downwards .”

大腸俞

Us e it for: Hip Flexor tension (P soas) C onstipation Lower back pain Lower abdominal pain Techniques : It’s difficult to access this point using your own hands. Have someone else work on it or use a set of Therapy Balls or a S pine R oller.

130

Acupressure Point : BL-25

131

BL-53

is located at the top of the pelvis just lateral to the S I joints where the G luteus Medius and Maximus overlap. This point is great for releasing elusive lower back pain that actually comes from tension in the front body and abdomen. If you cannot “locate” your back pain in the spine, it is probably coming from the front body, psoas and organs. For this type of lower back pain, you should combine BL53 with points for the P soas : S T25, BL25, S T36 and also C V6 for the lower abdomen in general. Once you find BL53, you will recognize something that perhaps seemed lost from consciousness. You can also work all along the edges of the sacrum and on top of the sacrum to release deeper tension in the pelvic floor and pelvic organs (Bladder, Uterus, Rectum, S exual organs). B ladder Vitals (C onnective tis s ue around the B ladder and Uterus ) “My lower abdomen is deeply relaxed” Us e it for: Lower back pain Lower abdominal pain or distention Urinary problems Hip tension

胞肓

Techniques : You can access this point by wrapping your thumbs around the top of your pelvis to press both sides of BL-53 at once.. Or you can use the therapy ball on one side at a time. Use your full bodyweight if possible and breathe deeply. Make sure you are not clenching this large muscle group.

132

Acupressure Point : BL-53

133

BL-58

is an important point for releasing neck stiffness or chronic lower back tension and pain around the S I joints. This point lies at the bottom of the outer calf muscle (gastrocnemius). The G astrocnemius muscle allows us to jump up, push off into a sprint, to “take flight” (as it’s name implies). If we are always “in flight”, the calf muscles become tense, weak and dried out, devoid of energy. Massaging BL58 deeply can help bring blood back into the lower limbs and release blockages that are affecting the entire Bladder meridian. There are trigger points near BL58 that refer pain all the way up to the S I joint area. If your lower back or neck is stiff and painful, check these points for blockages. Another thing that can cause tension, cramping, or twitching in the calf muscle is caffeine, dehydration or loss of minerals. Decrease caffeine use, drink more water and try using a mineral supplement. Or, even better, drink raw celery juice or vegetable broths. These will help balance the kidney and bladder energy, relax the nervous system and release tension in the calf muscles. **Understand the risks of Deep Vein Thrombosis when working in the calf muscles. Taking Flight “I am light and s wift as a feather flying.”

飛揚

Us e it for: C hronic lower back pain Neck stiffness Weak, skinny or stiff lower legs and ankles Techniques : Use finger pressure or cross your leg over the opposite knee. Use your bottom knee to press deeply into this point and make small movement with your ankle. S tabilize your top knee with your hands.

134

Acupressure Point : BL-58

135

BL-60

lies in a groove between the lateral malleolus or ankle bone and the Achilles tendon. It is just opposite of KI-3. Use BL60 and KI3 at the same time by pinching the thin tissue anterior to the Achilles tendon. Both points work synergistically to open the whole spine. There is an important nerve here, the Tibial nerve, that branches from the Sciatic nerve. You can also feel a faint pulse here. (See KI3). BL60 is named after a mountain range in China because the ankle bone resembles a mountain. KunLun Mountains “My spine is free.”

崑崙

Use it for: Any imbalance in Bladder meridian Spine tension or pain Lower back or neck tension Headaches Techniques: Use finger pressure to pinch and hold firmly the thin tissue anterior to the Achilles tendon.

Acupressure Point : BL-60

136

BL-61

is a great point to access the entire myofascial pathway of the Bladder meridian, back body, pelvic floor and spine. You can feel the thickness of connective tissue here and imagine that it extends up the whole spine and scalp. Remember that connective tissue is intelligent, capable of generating and conducting electrical currents of information through the entire body. The facial layers anchor in the fingers and toes but extend deep around the organs. The acupressure points, like BL61, that are distal to the ankles and wrists are where it is easiest to connect to and manipulate the energy of the fascia. In foot Reflexology, which is a completely different system, this area of the heel corresponds to the sexual organs and glands. The name of this point is a bit mysterious. But, it may have to do with it being a very low point on the body, Subserviant Visitor

僕參

Use it for: Bladder myofascial pathway Lower back pain Reproductive issues Lower abdominal pain Techniques: Press deeply into the connective between skin and outer heel bone. Make tiny circles to loosen the deeper tissue there. Can you feel a connection to other parts of the body? Acupressure Point : BL-61

137

B L -62

is a small point just under the lateral ankle bone (malleolus). You will feel a small hole there between the bone and the lower tendon of the P eroneal muscles. P ress very firmly as you concentrate on the unique sensa tion. BL62 also allows you to access the deeper spiritual or extraordinary pathways (vessels) including the G overning Vessel (Ocean of Yang) and the Yang Heel Vessel (Yang Qiao Mai). The G overning Vessel is the reservoir of Yang energy that forms before birth. The Yang Heel Vessel is said to control our waking up or falling asleep, the opening and closing of the eyes, and can affect the legs and spine. The 12 regular organ pathways form when we take our first breath. But, the eight E xtraordinary vessels form before birth. They contain our deepest energy that doesn’t get affected by the regular activities of daily life. But, the energy of the E xtraordinary vessels can be depleted by serious traumas or by very long intense chronic illnesses. The energy of the E xtraordinary vessels is also used for S piritual Alchemy and Advanced Yogic practices. E xtending Ves s el “I connect with primordial energy” or “I connect with the rise and fall” Use it for: S pinal tension and pain Leg pain Headaches Nervous system issues Insomnia Anxiety

申脈

Techniques: Use finger pressure for this point. P ress very firmly and concentrate there for a minute.

138

Acupressure Point : BL-62

139

Spleen Meridian

140

SPLEEN MERIDIAN Pancreas Power of digestion Fire/yang transforming food into energy/flesh. Element : Earth Emotion : Worry, Obsession, Thinking Spirit : Intellect Duality : Yin Axis : Physical Paired meridian: Stomach Mirror meridian: Lung

Spleen Sinew Pathway

141

S P -4

is a point along the inner arch of the foot. It is near where the Tibialis anterior muscle attaches and uplifts the arch. You should feel a gummy area of connective tissue at the proximal end of the first Metatarsal. Accessing that tissue can have a profound affect on the deepest layers of the body. P ay close attention and you will feel the energy rising up the inner thigh. The S pleen energy is an uplifter of organs and tissues. S o, if something is collapsing downward, it probably has something to do with the S pleen energy. Flat feet or collapsed arches are a sign of weak S pleen. Flat feet affects the whole body, the knees, hips, spine, and head. For hip pain, combine S P 4 with G B41. G eneral sagging of skin and organs, even prolapse of organs indicate a weak S pleen. If the S pleen is weak, you should consider seeking guidance for dietary changes, herbal therapy and also Moxa (see section on Moxa). S P 4 strengthens the S pleen, but it also taps into the deepest spiritual energy, the C entral C hannel or P enetrating Vessel (C hong Mai). P enetrating Vessel is sometimes called the “Ocean of Blood”. The blood carries the S pirit or S oul. The effect of S P 4 is subtle at first. With intense concentration, you can begin to be aware of how it opens the C entral C hannel and Heart. G randfather G rands on “My mind is an ocean.”

公孫

Us e it for: Abdominal P ain P elvic and reproductive disorders Heart pain E motional Imbalances S piritual issues Hip pain Techniques : Use finger pressure to sink deeply into the proximal end of the first metatarsal groove. Angle your pressure into the bone and/or towards the ankle.

142

Acupressure Point : SP-4

143

S P -6

is larger than most points, about the size of a quarter. Find it in the soft area about 4 fingers width above the medial ankle bone (malleolus). S P 6 marks the intersection of Liver, Kidney and S pleen pathways - the three leg Yin pathways. If you work on S P 6, you are working on all three of the leg Yin meridians. Because of that, it is a very versatile point. It is useful for general pain relief, vitality and mental calm. You can almost always benefit from working on S P 6. But, avoid it in pregnant women because it can promote the start of the menstrual cycle. In fact S P 6 is useful for any gynecological issue because of its Yin balancing effect. Because S P 6 accesses all three Leg Yin pathways (Liver, Kidney and S pleen), it builds Yin energy. There are 3 Yin meridians in the legs and 3 in the arms, but the Leg Yin is more powerful because it rises up from the E arth and nourishes the organs. It grounds us. Yin is a relative quality. The legs are Yin relative to the arms. The bottom half of the body is Yin relative to the upper body. Blood and bodily fluids are Yin relative to Qi or energy. E strogen is Yin relative to Testosterone. S leep is Yin relative to the waking state. R elaxation is Yin relative to tension. S P 6 is used to regulate and balance Yin energy. S o, if the body is too dry, too active, too tight, etc, use S P 6 regularly. Three Yin Inters ection “I nouris h Yin” or “I C onnect with the deep three Yin”

三陰交

Us e it for: Any S pleen imbalances Yin Imbalances Lower back pain Abdominal pain Delayed menstrual cycle Any gynecological issues Insomnia Anxiety Techniques : Use thumb pressure for this point. P ress and hold or make small circles to massage.

144

Acupressure Point : SP-6

145

S P -10

lies in the heart of the medial quadriceps bulge, sometimes referred to as “VMO” (Vastus Medialis obliques). This muscle is often underdeveloped and can lead to knee problems, especially medial knee pain. If you think of it in terms of Yin-Yang balance, the inner thigh is Yin relative to the outer thigh. S o, the muscles of the Inner thigh tend to be underdeveloped while the outer muscles tend to be overdeveloped. It is a natural tendency. Intelligent athletes will do exercises to strengthen the inner thigh muscles and thus prevent injury. Trigger points in the VMO (exactly under S P 10) refer intense pain to the medial knee and meniscal area. Imbalances in the inner thigh muscles and pathways are often related to sexual or S acral chakra issues. S ometimes people hold tension in the inner thighs because of a denial or shame of sexual feeling or because of past trauma. The inner thighs are also very important for structural integrity of the pelvic floor and spine. In Yoga, the inner thigh muscles assist the “E nergy Locks” or Bandhas, that uplift and contain the energy of the body. The S pleen’s overall energy function is something like Bandha, although it works on a more physiological level. This point’s name, Ocean of Blood, refers to the S pleen’s function in “containing” the blood or keeping it from leaking out of the blood vessels. S pleen is always lifting things up and holding them together. S omeone who easily bruises or bleeds very heavily (bright red blood) during the menstrual cycle may have a S pleen energy weakness. S ea of B lood I contain and uplift.

血海

Us e it for: Medial knee pain Menstrual or genital issues S acral C hakra issues Techniques : Apply firm finger pressure and make circles to release any tension or tenderness in this point.

146

Acupressure Point : SP-10

147

S P -15

is a point in the abdomen that regulates the intestines. It’s about 7 fingers away from the navel on each side. It lies over the Large Intes tine organ. E ven deeper, behind the Large Intestine organ is the Quadratus Lumborum (QL) of the lower back. QL is the cause of much intense back pain. E specially back pain that hurts when you take a deep breath or cough or sneeze. A QL muscle spasm can bring a person the floor. S ome back pain is a real tissue injury (ex. acute disc herniation). But, more often, back pain is a muscle spasm that relates to the flow of energy throughout the G all Bladder, Bladder, S tomach and S pleen meridians. One should always try gentle abdominal massage and encourage deep abdominal breathing for back pain. S P 15 is especially good for lower back pain because it regulates spasms in the Large Intestine and also affects the QL directly. S ome back pain is due entirely to Intestinal spasm or constipation. In those cases, S P 15 will help. If you have constipation with back pain, increase your intake of fresh raw fruits like apples, bananas, and berries and steamed vegetables. The QL muscle is too deep to access from the back. You can access it from the side (G B25 area) or from the front (S P 15). If you gently and slowly work your way into S P 15 with vertical pressure, you can access QL from the front here.The organs will slide out of the way. If the organs are resistant and tender, you should do gentle overall abdominal massage for a couple of weeks first. G reat Horizontal “I releas e energy that binds my mind”

大橫

Us e it for: C onstipation Any Intestinal issues Lower back pain QL or P soas tension Techniques : You should warm up the abdomen first with gentle massage and then, do one side at a time. Use finger pressure perpendicular to the abdomen and sink slowly straight in. Breathe deeply into the abdomen also you press deeper.

148

Acupressure Point : SP-15

149

S P 21

is exactly on the side of the body, half way down from the armpit crease to the bottom of the ribcage. This point can be quite tender. On the left side, S P 21 lies directly over the S pleen organ which is situated on the left side against the back inner surface of the ribcage. S P 21 is great for pulling the body together, integrating, strengthening and energizing the tissues. When the body feels heavy, tired, fragile and painful all over, S P 21 feels like getting a big hug. In a Western sense, the S pleen organ helps clear debris and dead cells from the blood. It is considered a lymph organ and is basically a large complex lymph node. Just like lymph nodes, it can get swollen when you are fighting infection. It is home to some important immune cells and helps modulate the immune system and regulate fluids in the body. You can live without your S pleen because the Liver and P ancreas will take over its functions. S plenectomy is a relatively common surgery. In an E astern sense, the “S pleen” holds things together and uplifts the organs and tissues. This is a physical effect but also has a corresponding state of mind. Low self-esteem, lack of integrity, self-doubt and confusion reflect a weakness of S pleen energy. G reat E mbrace “I embrace mys elf and hold mys elf tightly. “

大包

Us e it for: Fibromyalgia, C FS Fatigue and P ain all over Techniques : Use finger pressure to press directly into the sides of the ribcage. P ress equally on both sides. Feel the narrowing of the ribcage as you breathe into the abdomen.

150

Acupressure Point : SP-21

151

Stomach Meridian

152

STOMACH MERIDIAN Muscular tube of the digestive tract Element : Earth Emotion : Worry, Obsession, Thinking Spirit : Intellect Duality : Yang Axis : Physical Paired meridian: Spleen Mirror meridian: Large Intestine

Stomach Sinew Pathway

153

S T-9

can be quite tender. It lies between the S ternocleidomastoid (S C M) and the Adam’s Apple or Larynx on the front of the throat. It is a place that we rarely think of until we learn about it. S T9 is an extremely potent opener of the throat chakra and neck. Its name implies its importance. S T9 connects head to heart. The Throat C hakra is the final frontier on the spiritual pilgrimage of the inner body. The S C M muscle crosses the side of the throat diagonally from the Mastoid process behind the ear to the top of the sternum and medial clavicle. If you turn your head to one side, the diagonal muscle pops out on the opposite side. This muscle flexes the neck forward (think lifting your head when laying down) and turns the head to the opposite side. S C M can also pull the head forward and down, effectively shortening the neck and exaggerating the cervical curve. The S C M gets rigid, tight and short with “forward head posture”. Trigger points in the S C M affect the jaw, eye, ear and inner ear. You can’t press directly into S T9 because of the delicate structures in the neck. In order to work on S T9, you have to pinch the whole S C M muscle and gently pull it away from the neck. Then, massage it. Only do one side at a time. When you do this technique, you are also working on LI-18 and S I-16 which lie nearby in the S C M. Tension in the S C M muscle is often related to lower abdominal or intestinal tension along the S tomach Meridian. If you have difficulty releasing your head backwards or looking upwards, use this point to release the blockage. Try contracting the lower abdomen inward and upward at the same time. Hidden in this area of the neck is the large C arotid artery that supplies the brain. The C arotid sinus is an enlarged area of the C arotid artery near S T9 that detects blood pressure. You should be careful not to squeeze or press this artery because it can cause rapid changes in blood pressure. Avoid the strong pulse there. Also avoid working on S T9 in the elderly or anyone who has a history of blood clotting and stroke. P eople Welcome “I releas e what binds my s peech” or “I connect the energy from head to Heart” Us e it for: Throat C hakra Headaches E ar Aches Jaw pain

人迎

154

Dizziness Tension in throat and neck Forward head posture Anxiety / Depression Sore throat or loss of voice Techniques: Do one side at a time. You should tilt your head slightly to the side you are working on. Keep your chin down. Squeeze or “milk” the whole SCM muscle. Be careful not to grab or squeeze the artery. Avoid pressing directly into or squeezing the pulse area.

Acupressure Point : ST-9

155

156

3-step release of the throat using ST-12 acu point.

157

S T-12

is a strange and sensitive point that intersects with many nerves and blood vessels. It lies behind the collar bones a few inches out from the base of the throat. You can curl your fingers behind the collar bones and press there between the collar bones and the top rib. If you have difficulty releasing your head backwards or looking upwards, use this point often. S T12 is a great point for releasing the myofascia of the front throat and upper chest including the P latysma muscle and S calenes. The P latysma is a thin sheet-like muscle that anchors in the skin of the face and drapes over the throat and into the upper chest. It is a muscle of facial expression that expresses disgust. The S calenes are thin ropey muscles that extend from the sides of the cervical spine down to the top ribs. They elevate the top ribs and expand the top of the lungs during very deep or fast breathing. But, with improper breathing, they can get tight and short. Improper breathing patterns, panic attacks, anxiety, and poor posture often go hand in hand. Use S T12 for all of them. S T12 also helps clear the lymphatic system of the whole body. The right and left lymphatic ducts are in the area under the collar bones. These are the two largest lymph vessels that return lymph fluid from the entire body back into the blood circulation. The left lymphatic duct (Thoracic duct) drains most of the body. The right lymphatic duct drains only the right arm and thorax. Use S T12 for any lymph related issues or fluid accumulations. Interestingly, S T12 point is the entry point where most of the Yang meridians pass deep into the organs. E ach of the 12 meridians has a surface component and also branches that go into the deepest interior of the organs. The meridians branch off at specific points. Many of them pass through S T12 as they branch off. Therefore, at S T12, there is a great possibility of connecting into the deeper layers of the body. E mpty B as in “I clear to connect to the Yang” or “Drain what has pooled up to connect to Yang”

缺盆

Us e it for: Neck or throat tension and pain Forward Head posture Throat C hakra Anxiety and P anic

158

Techniques: This is a sensitive area so move with care and concentration. Bring the shoulders slightly forward and curl your fingers back behind the collar bones (clavicles). Keep your fingers there and release your shoulders back. Your fingers should be trapped there between the collar bones and first rib. You can simply press there and breathe or you can add movement. Lower your chin to chest as you press, then keep pressing and stretch your chin straight upwards (not back) away from the point. Feel the stretch on the front of the throat. Repeat that movement a few times.

Acupressure Point : ST-12

159

S T-25

is about an inch and half lateral to the sides of the navel. It lies in the center of the the R ectus Abdominis, a vertical and superficial muscle of the abdomen that creates a “six-pack” effect. The abdominal muscles have multiple functions. They can flex and bend the torso. They can support the spinal posture. And, they can help support and maintain the ideal position of the organs. The organs need structural support in order to get good flow and function properly. They are held in place by ligaments and supported by the abdominal muscles. If there is an energetic or physical imbalance in an organ, it will affect the overlying muscle. (If you have chronic constipation, diarrhea or S tomach ulcers, the abdominal muscle can get tight and hard or weak). If there is a problem in the abdominal muscle, it can affect the underlying organs. (If you do too many sit-ups, it can cause diarrhea or constipation). Use abdominal points (S T25, S P 15, C V12, C V6) regularly to support and balance the organs and posture. S T25 is a point that regulates the intestines, especially the Large Intestine. In addition to its close relationship with R ectus Abdominis, S T25 also lies directly over the deeper P soas muscles that attach along the sides of the Lumbar spine. These 2 muscles (R ectus Abdominis and P soas) are antagonists and work together to balance the curves of the spine. The R ectus Abdominis is superficial and most people are conscious of its presence and appearance. The P soas is the deepest skeletal muscle along with the Diaphragm and most people are not conscious of its presence. The P soas and Diaphragm muscles are almost completely subconscious, but can be mastered with practice. The P soas muscle responds automatically to worry and anxiety by collapsing the posture as if to pull us into a tiny ball, a fetal position. The P soas muscle is closely linked to the autonomic nervous system physically and energetically. Abdominal massage in general, especially S T25, can help activate the P arasympathetic Nervous S ystem (R est and Digest) and allow the body and mind to heal. As its name implies, S T25 is one of the most important points in the abdomen. Find it! C eles tial P ivot “I am in the Womb of the great Mother.” Us e it for: Diarrhea and C onstipation Tension in P soas Kidney Imbalance

天樞

160

Lower back pain Tension in front of throat Frontal headaches Sinus blockages Techniques: You should warm up the abdomen first with gentle massage and then, do one side at a time. Use finger pressure perpendicular to the abdomen and sink slowly straight in. Breathe deeply into the abdomen also you press deeper.

Acupressure Point : ST-25

161

S T-30

lies just along the corners of the pubic bone on the medial hip crease. There is a small hole there where you can press one finger. S ome people are exquisitely tender at this point and will reflexively push the abdomen down when this point is pressed. Others feel nothing at all at this point. S T30, called “R ushing or P enetrating Qi” accesses a powerful energy that is probably equivalent to Kundalini S hakti. This P enetrating energy is said to rush upward through the central channel or P enetrating Vessel. Traditionally, S T30 is used for a mysterious condition called “R unning P iglet Qi” (R P Q). R P Q is something like a panic attack, but one that comes from deep down in the pelvis and rises up. R P Q is similar to the idea of a Kundalini awakening, but instead of being “spiritualized” it is “pathologized”. On a physical level, S T30 can be used for any abdominal, intestinal is sues, sexual or reproductive. On a spiritual level, S T30 may help unlock the sacral and root chakra. S urging Qi / E nergy “ I unlock s acred energy”

氣沖

Us e it for: Any abdominal or Intestinal issues Any reproductive or menstrual issues S piritual issues giving rise to anxiety or panic attacks S acral and R oot C hakra Techniques : P ress deeply into the small hole near the corners of the pubic bone. You can angle the pressure diagonally towards the pubic bone and towards the back of the body. Hold firmly and breathe deep into the abdomen. R elax the pelvis and pelvic floor.

162

Acupressure Point : ST-30

163

S T-36

is one of the most commonly used points for building vitality, strength and immunity in the whole body. It does this by strengthening the S tomach energy, also known as the “fire of digestion”. If the S tomach and digestive forces are strong, then we are able utilize food and drink to build energy and grow and repair tissues If the S tomach energy is weak, the whole body becomes weak and tired. The immune system suffers. Our mental attitude deteriorates. S ome practitioners believe this is one of the key points for health. They will prescribe appropriate herbs and then needle only this point (S T36) to help with absorption of the medicine. There are 3 main schools of thought on overall health. 1. Health is founded on the strength of the S tomach. 2. Health is founded on the preservation of Original Qi and balance of Yin and Yang in the Kidneys 3. Health is founded on the smooth flow of Liver Qi and emotional balance which can otherwise attack the body. In reality all 3 are very important. Notice if one side of S T36 feels tighter. This can reflect imbalances in the intestines and P soas muscles along the S tomach pathway. S T-36 point lies about 4 finger widths below the outer knee cap at the top of the Tibialis Anterior muscle of the shin. This muscle is an ankle flexor (raises your foot up). It also play a big role in arch support. Weak S tomach and S pleen energy (E arth E lement) can lead to flat weak arches. While you work on S T36, you may also follow this meridian/muscle all the way down the shin with your fingers. S earch for any tight tender points you find there along the S tomach meridian. These can reflect stagnation in the digestive tract. L eg Three Mile “I am s trong.”

足三里

Us e it for: Any S tomach or S pleen energy imbalance Fatigue or weakness Low immune system Lower back pain Tension is P soas and Abdomen Neck or throat tension Intestinal stagnation / C onstipation Bloating and Abdominal distention Low metabolism Leg or ankle pain Worry and anxiety

164

Anterior knee pain Techniques: Use finger pressure to press directly into the point, perpendicular to leg. Or, use your opposite heel to dig deeply into the point. You can also use a myofascial release technique with your fingers or heel by slowly sliding down the shin towards the ankle. This way you can access all the tight tender point along the front of the shin. Feel a stretching of the skin and connective tissue along the shin.

Acupressure Point : ST-36

165

S T-41

is a point that affects the whole S tomach meridian all the way into the face. It also has a powerful emotional or mental effect. It clears “heat” from the S tomach meridian which can manifest as bacterial overgrowth in the mouth, stomach organ or intestines or it can manifest as “mental heat”. “Mental heat” means rapid thoughts, overthinking, ADD or ADHD. This point is fun to find. Flex your ankle upward and find the tendons that pop out of the front top pf the ankle. There is a small hole there in between the tendons of the big toe extensor and the other toes extensor. (E xtensor Hallucis Longus and E xtensor Digitorum Longus) P ress into the hole and then relax your foot completely. You’ll still feel a hole there in between the bones of the ankle (Tibia and Talus). R avine Divide “E as e the deep flow to the mind”

解溪

Us e it for: Ulcer in mouth, bleeding gums Bad breath Abdominal pain, cramping and bloating Ankle P ain R estless mind with Over-thinking ADD / ADHD Techniques : Once you locate the point, press deeply with one finger. You can make tiny circles with your finger to massage it or gently flex your foot up and down to go deep into the point.

166

Acupressure Point : ST-41

167

Abdominal Massage

should be done every day. We hold so much stress and tension in the abdomen. The abdomen is the physical root of the subconscious mind and gives rise to many of our habitual behaviors, cravings, and much emotional turmoil. Through the abdomen, we can assess and treat the whole body and mind. It is also our connection to ancestral energies or past lives. Through our navel, we were once connected to our mother in the womb. How much of our behavior arises from the unconscious and subconscious, the deep dark depths of the abdomen? “I touch the s hadows of my being, my ances tors , my mothers , the origin my phys ical s elf.” Us es : E motional excavation Digestion issues S pinal issues S houlder and hip issues C hronic problems and problems of unknown origin Overall health and well-being P soas tension Diaphragm tension Techniques : This should be done on an empty stomach and empty bladder. S tart by lying down on your back. You might want to put pillows under your knees if you have tension in your lower back or abdomen. G et comfortable. Begin by placing your flat palms on the abdomen. C over as much of your abdomen as possible. Just get a sense of the surface of your abdomen. Notice any tension, warmth or movement. Breathe deeply into your hands. S tart rotating your hands slowly in a clockwise direction. Notice any areas that are tender or tense. G radually increase the pressure to your comfort level. Keep breathing deeply into your hands. The breath is absolutely essential. C ontinue in a clockwise direction to explore and massage the entire abdomen. Do this for 3-5 minutes daily. You may also want to add the additional points described below. (C V12, C V6, S T25, S P 15.)

168

169

C V-6

is a point along the C onception Vessel (C V) which holds the reservoir of Yin energy. You can think of C V as the Front C entral channel. It functions on a level deeper than the regular 12 meridians which are more physiological and emotional. C V-6 is about 1.5 inches below the navel exactly in the midline of the body. It lies in between the two vertical portions of the R ectus Abdominis muscle. If you press deeply into C V6, you will likely come into contact with the front of the spine. This point usually feels empty or soft which reflects the tendency of the Kidney / sexual energy to dissipate. The lower abdomen in general tends to be softer than the upper abdomen. S ea of Qi “I let my own body’s intelligence heal its elf” or “S urrender to Yin”

氣海

Us e it for: Any weakness of energy or Qi (E specially S T, S P, KI) S exual and reproductive issues S acral C hakra Menstrual Issues Lower abdominal bloating, pain Diarrhea Techniques : Make sure you have an empty Bladder when working on this point. You should warm up the abdomen first with gentle massage. Use finger pressure perpendicular to the abdomen and sink slowly straight in. Breathe deeply into the abdomen as you press deeper. We like to use 4 fingers or even 8 fingers to sink deeply. You can hold your hands in an “M” shape and sink vertically in. Move slowly and gradually sink deeper. If you feel something very hard like stone, that is probably the front of the spine. Maintain pressure as you breathe. You can feel the connections here through the entire body. The connective tissue on the from of the spine is thick. It connects to the intelligence of the whole body. *Avoid in pregnant women.

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Acupressure Point : CV-6

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C V-12

is another point along the C onception Vessel (C V) which holds the reservoir of Yin energy. C V12 is the S olar P lexus chakra and lies about half way between the bottom of the sternum and the navel on the midline of the body. This point often feels tense or painful. It can feel “full”, especially when compared to the lower abdomen or C V-6. E nergy can build up in the S olar P lexus (C V12) when we have intense or repressed emotions. Anatomically, C V12 lies over the root of the Diaphragm or main breathing muscle. It also overlaps with the upper portions of the P soas muscle as it connects into the sides and front of the spine. There is a lot of action in this area, yet is a deeply subconscious area of the body. The S olar or C eliac plexus is a bundle of nerves that are comprised mostly of autonomic fibers that regulate the stress response in organs. Use this point before you attempt the Diaphragm R elease technique described later. C entral Venter “I connect with the s ource of Yin”

中脘

Us e it for: E motional release Diaphragm release S olar P lexus C hakra Any imbalance of the S tomach Nausea S tress related disorders Techniques : Make sure you have an empty S tomach when working on this point. You should warm up the abdomen first with gentle massage. Use finger pressure perpendicular to the abdomen and sink slowly straight in. Breathe deeply into the abdomen as you press deeper. We like to use 4 fingers or even 8 fingers to sink deeply towards the front of the spine. You can hold your hands in an “M” shape and sink vertically in. Move slowly and gradually sink deeper on the exhale. If you feel something tight and tense, try to relax it. This is a big one! It’s really the center of all stress in the body-mind.

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Acupressure Point : CV-12

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Liver Meridian

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LIVER MERIDIAN Diaphragm muscle Uterus. Controls flow of emotions in the whole body. Element : Wood Emotion : Anger, Frustration, Impatience Spirit : Creative Drive Duality : Yin Axis : Emotional Paired meridian: Gall Bladder Mirror meridian: Pericardium

Liver Sinew Pathway

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LV-3 lies on the top of the foot between the long bones (metatarsals) of the big toe and second toe. It’s usually quite tender at least on one side. It might feel like a tight or tender muscle because it is on top of the short muscles between the foot bones.(Lumbricals). These muscles flex the toes and pull them together. You can always use LV3 for any kind of pain, stress or blockage anywhere in the body. Because the Liver controls and smooths the flow of energy in the whole body, any Qi/energy blockage is always related to the Liver. The flow of energy is also the flow of emotions and the smooth flow of the breath. They are always linked together. When emotions are intense or overwhelming, the Liver becomes tense, the breath and movement of the Diaphragm changes and the energy flow becomes obstructed or blocked. This is called Qi S tagna tion. The Liver is in charge of holding back or repressing emotions (especially anger) to protect the heart and other organs. First give up anger. Then, using LV3, ask the Liver to release all blockages. E xhale all the way and feel the Dia phragm and Liver soften and empty out. Allow the energy to flow freely through the whole meridian system from organs to extremities, powered by the breath. LV3 is also the main point to build the energy of the Liver. If the Liver is weak, it tends to get too hot, like a car without radiator fluid. Weak Liver energy can lead to irritability and tension. Nourish the Liver with green vegetables, deep breathing, quiet and rest. G reat S urge “I unblock the dams .”

太衝/ 太沖

Us e it for: Any blockages, pain or tension in the body Headaches Menstrual or Uterus issues S tress Repressed emotions Tension in S olar P lexus or middle of back Anger Imbalances in the Liver Techniques : Use finger pressure to press deeply into to muscle between the bones on the top of the foot. Make small circles of pressure or just hold and breathe.

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Acupressure Point : LV-3 with artery shown.

Acupressure Point : LV-3 with muscle shown.

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LV-5

lies along the inner shin bone about 5 inches above the tip of the inner ankle bone (medial malleolus). LV5 is a connective tissue point. If you press into the inner part of the shin bone, between the lower gastrocnemius muscle and bone, you will feel some rubbery connective tissue there. You may also feel a muscle ache sensation. There is a deeper muscle between the G astrocnemius and the Tibia called Tibialis P osterior. This muscle can get very tender with running, jumping, and stagnation in the Liver or Bladder meridians. LV5 is quite helpful for lower back pain that arises along the Iliac C rest of the pelvis. You might not feel much when you first press into this point - keep searching for the tender and rubbery point. Notice any differences between sides. LV5 is hidden and deep in nature. P erhaps that is why they named it wormwood channel. Have you ever seen the tiny canals that worms bore through wood? LV5 is also the point where the Liver and G all Bladder meridians connect - they are both Wood E lement. S o, LV5 is a channel through the “Wood”. This is a great point to affect the genitals. The Liver controls blood flow into the genitals and can help with any pain or other issues there. Wormwood C anal “I releas e deep and hidden frus tration.”

蠡溝/ 交仪

Us e it for: Lower back / Iliac C rest pain G enital pain or itching Techniques : P ress and hold this point firmly with your fingers. You might direct the pressure upward towards the hip.

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Acupressure Point : LV-5

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LV-14

can be used to help release the diaphragm and stagnant emotions. We use this point in clinic to help release emotions that are “close to the surface”. When emotions release, often there is an audible sigh, an exhale or release of tears. S ometimes there is a flood of memories or thoughts. Notice if something comes to mind. Find LV14 on the front on the ribcage, just under the breast, or under the “bra-strap” area. It is technically below the 6th rib in the intercostal space. You can press into the front of the ribs and find stringy tender fibers in the muscle attachments of the abdominal and pectoral muscles. If you have tenderness here, you should avoid wearing clothing (like tight bras or underwires) that can irritate or constrict this point. Tight clothing or bras can also have an affect on the Diaphragm muscle and change the natural movement of the breath. The Diaphragm muscle attaches on the inner surface of the ribs, so you are not pressing directly on the Diaphragm with LV14. You should follow LV14 with the Diaphragm release technique. (Next section). C ycle G ate “I releas e.”

期門

Us e this for: E motional release Improves exhale Diaphragmatic tension Abdominal bloating Mid-back pain Blockage in S olar plexus Techniques : Lying down, press directly into the center of the body, perpendicular. Maintain pressure and breath into that part of the chest. E xpand the front ribs. As you exhale, press firmly as if you were assisting the exhale, pushing the air out. Take 5 slow deep breaths like that.

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Acupressure Point : LV-14

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Diaphragm R elease This technique can have a dramatic affect on overall pain and mood. It delivers a sense of relief to the whole body and mind. R eleasing the Diaphragm empties out tension in the S olar P lexus and allows a more complete exhale. “I releas e.” Us es : E motional release Improves exhale Diaphragmatic tension Abdominal bloating Mid-back pain Blockage in S olar plexus Technique: From a seated position, place your hands on the front bottom of the ribcage and get a sense of where the bottom of the ribcage is. C url your 4 fingers underneath the ribs, if possible. Be careful to support the ribs from the outside using your palms. Never pull the ribs out away from the body. It may not be possible to curl your fingers under the ribs if you have very tight abdominal muscle or tight diaphragm. If that is the case, start with C V12 for a couple of weeks and then return to the Diaphragm release. If you are able to press upward behind the ribcage, press directly towards the heart. Then, inhale deeply into your finger pressure. You should feel the Diaphragm push your fingers out. As you exhale, you should press upward firmly to assist the upward relaxation of the Diaphragm. Imagine that you are pushing the air up and out of your lungs. E ach exhale, press upward to assist the air out of the Lungs and stretch the Diaphragm muscle. Take at least 5 slow deep breaths. If this is done in a seated position, you can round slightly forward to relax the abdomen more. You can also do this folded forward in child pose. It may be easier to relax the abdomen and go deeper this way. Make sure you can rest your head completely down on the floor or a pillow.

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Diaphragm muscle

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Gall Bladder Meridian

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GALL BLADDER MERIDIAN Muscle tension from stress. Element : Wood Emotion : Anger, Frustration, Impatience Spirit : Creative Drive Duality : Yang Axis : Emotional Paired meridian: Liver Mirror meridian: Triple Heater

Gall Bladder Sinew Pathway

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G B8

is a point about 1.5 inches above the top of the ear. It is usually within the hair of the scalp. It’s great for temporal headaches, migraines, nausea and hangovers - all of which can arise from Liver imbalances. It can also help with anger and repressed anger or resentment that seem to attack the body. The point lies directly over the tendon of Temporalis, the thin flat jaw muscle. The Temporalis muscle helps clench the jaw for chewing but also contracts when we repress or express anger. When someone is very mad, you can sometimes see this muscle pop out by the temples. To release it, relax the jaw and relax your brain. S ome people clench this muscle during the night due to deep rooted or unconscious stress and anger. They might wake up with tension in the jaw and face. Use this point before bed and any time you feel it. Valley L ead “I releas e anger from my jaw and brain.”

率谷

Us e it for: Jaw pain and tension TMJD Headaches / Migraines Hangovers Nausea Anger Liver imbalances Techniques : Use finger pressure to sink into both sides at the same time. P ress directly into the point and make small circles around the point. R elax your eyes and jaw. It may be helpful to close your eyes for this one and imagine you can relax the sides of your brain.

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Acupressure Point : GB-8

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G B21

is on the top of the shoulder in the fibers of the Upper Trapezius. This is the classic massage point and is a trigger point commonly used for temporal headaches, lateral neck tension and stiffness. G B21 has a very muscular feeling and is horribly painful when active. S tress and tension from the whole body rise up and collect here just like water rises up in a well. You can access that rising (Yang) energy and release deep rooted tension using this point. G B21 is especially good for repressed emotions or the tension that arises from excess Liver energy. There is a condition called “Liver Yang R ising” which happens when we get angry and clench the Diaphragm and S olar P lexus. It can sometimes indicate that the Liver is deficient in Yin which normally helps balance and ground the Yang energy. Liver Yang R ising can lead to headaches, nausea, red face, high blood pressure - anything that result from energy or blood rushing upward. G B21 helps relax the energy back downward. G B21 also benefits the S tomach energy which needs to flow downward at all times, thus easing nausea and even stress-related constipation. Because of its downward effect, it can even be used to promote labor at end of pregnancy and should be avoided in pregnant women who are not ready to deliver. S houlder Well “What has ris en up, is now going back down.” “I releas e my s houlders down my back”

肩井

Us e it for: Temporal Headaches Nausea Lateral neck tension and pain S houlder pain and tension Jaw pain Tension in S olar plexus Anger or S tress S tress related constipation

Techniques : P ress directly down into the top of the shoulder and hold as you breathe deeply. Try to relax your shoulders. You can also pinch the muscles along the tops of the shoulders and squeeze or massage the tissue until you notice it soften and relax. This is a great point to do with a partner so you can really relax.

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Acupressure Point : GB-21

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G B26

is a point on the sides of the waist below the bottom ribs. It is at the level of the navel. You should grab deep into and pinch the sides of the waist to access it with your hands. You will need to find the Oblique Abdominals that wrap around the waist and abdomen. One of the deeper pathways, less commonly used, is called the Belt Vessel (Dai Mai). It runs horizontally around the waist and “holds everything together.” You can think of the Belt Vessel as a corset that supports the lower back and lifts the organs and energy upwards. It relates to the Bandhas or energy locks of Yoga. Use G B26 to help with back pain that is accompanied by menstrual issues or abdominal bloating. B elt / G irdling Ves s el “My wais t is like a cors et lifting me up.”

帶脈

Us e it for: Lower Back P ain Menstrual Issues R eproductive Issues in women Confidence and P ostural Integrity Techniques : From a seated or supine position, grab deeply into the sides of the abdomen until you feel you are pinching the muscle layer. This is the Oblique Abdominals. P inch hard and hold both sides or one side at a time. Try to relax.

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Acupressure Point : GB-26

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G B29

is a point where a great amount of energy / Qi can accumulate and “hide” away from awareness. This is one of those places that tends to be out of our awareness. G B29 lies on the area around the Tensor Fascia Latae (TFL) muscle, just under and lateral to the front hip points (AS IS ). Technically G B29 is halfway on a diagonal line that extends from the AS IS to the G reater Trochanter of the femur. It may feel like a tight hard muscle or even a bone, but it is not a bone. The muscles in this area are short and dense. They stabilize the hip joint and make forward linear movement very efficient. If we tend to rush around, walk fast or run, be impatient and driven - this point will get very tight. R eleasing G B29 can have a dramatic effect on the whole G all Bladder pathway - from your jaw, down to the knee and ankle. Notice if there is a difference from side to side. Lateral and medial knee pain can both arise from tension in the lateral stabilizer muscles of the hips. When the lateral stabilizers on the outer hip (TFL, G luteus medius, G luteus minimus) get tight, the hip is not able to rotate in either direction. This can create compression in the medial knee or meniscus and also overstretch the lateral knee ligaments when you are sitting in any cross leg position or lotus position. If you have knee irritation, try this point! Diagonal patterns or one-sided patterns can both be related to the G all Bladder pathway. If your issue feels like real muscle tension, use this point and do both sides to cover your bases. S quatting C revice “I releas e all lateral tens ion”

居髎

Us e it for: Hip P ain or S tiffness Medial or Lateral knee pain IT band tension Lower Back pain S ciatica Jaw pain and tension G B myofascial pathways constrictions Diagonal patterns in body (Opposite shoulder or neck) Repressed Anger Techniques : It’s difficult to access this point with your fingers because it is so dense and deep.

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We recommend using a therapy ball (any ball about the size of a lacrosse ball or tennis ball). You will need to position yourself on your side on the floor. Put the ball in the point and gently slowly release your full body weight into the point. Try to relax it. After a few breaths, roll gently in small circles to further massage the point.

Acupressure Point : GB-29

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G B31

lies along the side of the thigh. If you stand up with your arms hanging down by your sides, it is about at the point where the tip of your middle finger hits your thigh. It’s really in the middle of the Iliotibial Band (IT Band). The IT Band is a flat wide and very long tendon that connects the lateral iliac crest (top of pelvis) to the lower leg bone (Fibula). It crosses the hip joint and the knee joint. The Tensor Fascia Latae muscle (TFL) and the G luteus Maximus muscle both attach to this tendon at its upper portion. Those two muscles tighten the IT Band to stabilize and move the leg. When you press into G B31, you are pressing into the IT Band. You are also pressing into the large thick Lateral Quadriceps muscle (Vastus Lateralis) that lies just under the IT Band. S ome people like to roll on a foam roller to release the point, but it may be unbearably painful. Make sure you can relax completely as you work here. Just like G B29, this point can release the entire G all Bladder pathways and side-body. Its name “E vil Wind Marketplace” implies that it is a place where bad energy can collect. “E vil Wind” is just energy that’s moving in the wrong direction or that has built up in excess. A “marketplace” in ancient times was where everyone gathered. Think of dispersing the energy of this point like nightfall would disperse people from the marketplace, slow and easy. R emember, it’s not just muscle or connective tissue. Its energy - Qi - emotions. Wind Market “I dis pers e the gathering winds ”

風市

Us e it for: Lateral or medial knee pain S ciatica Hip pain or tension Techniques : You can use finger pressure here and do one side at a time. From a seated position, cross your legs at the knee. Apply pressure using both hands to the top leg G B31 point. Or do both sides at the same time with your feet flat on the floor. If it is really tight, you can stick with finger pressure. You can also use a therapy ball and lay on your side with the ball under G B31.

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Acupressure Point : GB-31

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G B34

is small but powerful point that can help release muscle tension in the sides of the body or G all Bladder myofascial pathway. It is located just below and forward of the head of the fibula under the lateral knee. It is ac tually in the upper attachment of a group of muscles called the P eroneals which stabilize the ankle and foot. Tension can collect here if you twist your ankle or wear poor quality shoes. High fashion shoes (high heels, pointy toes, etc) can also cause instability in the feet and ankles. There is a nerve (P eroneal nerve) near this point. If you feel tingling when you press on G B34, that’s what it is. Don’t press too hard on the nerve. You can follow these stringy and taut peroneal muscles and sinews down to the lateral ankle and find tender points all along the way. Wherever you find a tender point, you should work to release tension. This surprisingly is effective for lateral neck tension. The G all Bladder is in charge of regulating muscle tension throughout the body. You can feel that Yang and tense quality rising up to the surface at G B34 like its name implies. It forms a little mountain of Yang energy. If you feel a lot more tension on the right side G B34, it may reflect a G all Bladder organ imbalance. This is not necessarily G all Bladder S tones, but it could be. S tress can cause tension around the G all Bladder organ in the right side lower ribcage / upper abdomen and through the whole meridian, even if there are no actual stones in the G all Bladder organ. Yang Mound S pring ‘“I move a mountain of tens ion” or “I s oothe tens e Yang energy” Us e it for: Muscle tension, spasm or cramps anywhere in the body Ankle and foot popping, snapping, or tension P ain or tension in lower rib cage (Hypchondriac) Nausea S ciatica

陽陵泉

Techniques : Use finger pressure to squeeze right into the center of this little mound of tension. P ress and hold for a few breaths. Then, continue working your way down to the ankle on the G B pathway on the side of the leg.

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Acupressure Point : GB-34

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G B41

is an exquisitely tender and tiny point on the lateral foot between the long bones (metatarsals) of the 4th and fifth toes. Being close to the end of the pathway, in the extremity, it is easy to access, close to surface and quite potent. It releases the whole G B meridian all the way to the corner of the eye - which is why it is named “Overlooking Tears”. G B41 moves emotional stagnation and the common physical blockages that result from it - otherwise know as Liver Qi S tagnation. It helps headaches, menstrual issues, P MS , stress related digestive problems and lower back pain. G B41 also accesses the energy of the Belt Vessel (Dai Mai / G B26) that wraps around the waist and give integrity to all the other channels. That may be part of why it helps with lower back pain. Foot Overlooking Tears “I res tore s mooth flow of Qi”

足臨泣

Us e it for: Liver Qi blockages S tress related digestive issues Menstrual Issues Lower Back pain Headaches Nausea Accessing Belt Vessel for postural integrity Techniques : Use your thumb or index finger to press into the little hole between the long bones (metatarsals) of the fourth and fifth toes just lateral to tendon of the little toe extensor. P ress in towards the side on the foot. Make tiny circular movements to release any contraction of the connective tissue there.

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Acupressure Point : GB-41

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Pericardium Meridian

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PERICARDIUM MERIDIAN Upper diaphragm and large chest muscles. Controls heart opening. Relationships. Element : Fire Emotion : Joy, Love, Romance, Defense, Hate Spirit : Duality : Yin Axis : Emotional Paired meridian: Triple Heater Mirror meridian: Liver Pericardium Sinew Pathway

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PC1

is a point that technically lies an inch out from the nipple on the outer chest. It lies on the lower fibers of the P ectoralis Major muscle as they rise diagonally from the bottom of the sternum to the upper arm bone. In order to best access this point with acupressure, you need to grab the outer edge of the P ectoralis Major muscle. Depending on the person, this muscle can be very thick or very thin or anywhere in between. In women, there may be more fat or breast tissue which can be pushed medially to reach the point. We recommend going for a muscle feel at this point. S queeze or knead the edge of this muscle to open the chest and shoulder. Here, you may feel a sense of emotional opening accompanying the physical opening. When we have a “closed heart” or are walled off from connecting intimately with others, we tend to draw the shoulders inward and tense the chest. This subtle change in posture broadcasts the message that we are not open to deep connection. C onnection to others and to our own deepest S elf is related by the P ericardium. Muscular tension can arise around P C 1 (and the whole P ectoralis Major muscle) due to imbalanced an exercise routine. Too many pushups, bench press, or C haturangas can make the chest muscles stronger and tighter than the back muscles (Rhomboids, Lower Trapezius, Infraspinatus) and pull the shoulders forward. Front shoulder tension can also come from working with your hands held in front of you for long hours (typing, massage, most physical labor). Forward rounding of the shoulders can lead to or perpetuate C arpal Tunnel syndrome or Thoracic Outlet syndrome - both of which involve nerve or artery compression and cause numbness or tingling in the hands. Use this point and the whole P ericardium meridian for either of these issues. P C 1, in combination with LU2 and HT1, can get to the root of many emotional and/or physical shoulder patterns. C eles tial P ool “I am willing to connect if you are.” Us e it for: Depression Fear of Intimacy C hest and S houlder tension C arpal Tunnel

天池

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Techniques: Squeeze or knead this point by grabbing the tissue along the edge of the chest, just outside the breast or nipple. It is in front of the arm pit. You can work any part of this large muscle all the way to the shoulder. This will have a broader effect on any tension in the chest and shoulder.

Acupressure Point : PC-1

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PC4

is right in the center of the soft skin of the inner forearm. It lies over the wrist flexor muscles. In some people this point feels very muscular (like P opeye). Like the Liver meridian, the P ericardium is a Yin meridian that can act very Yang with tight angry muscles. The wrist flexor muscles can get tight from overuse (lifting weights, working with your hands, physical labor, gripping things tightly) but they can also hold tension because of unconscious emotional patterns. When you get angry, you might clench your fists. The muscles of the forearm are the ones responsible for clenching the fists. If we are unaware of our anger and tension, it can arise in the night during dreams. S ome people grip their hands into fists all through the night while they sleep and dream. P C 4 and the P ericardium meridian in general have a lot to do with relationships. Whether we fear connection to others or become possessive and jealous, the P ericardium is the culprit. Just like we can grip physical objects tightly with our fists, we can also energetically grip onto something. That is the mental state of “attachment”. Our attachments and emotional gripping are the main obstructions of the Heart and Heart chakra. We must learn to loosen our grip and see others as we see ourselves. E veryone deserves happiness and freedom. We cannot make anyone love us. But we can recognize our inherent love of every being that we encounter. The P C meridian is sometimes referred to as the “C irculation S ex” meridian because it is said to transform the raw energy of “lust” into romantic love. Lust, which is a rising of blood into the genitals, is controlled by the Liver energy and is thus closely related to anger and the Wood element. Lust drives us to move and get what we want. That animal instinct arises from the lower chakras. But with awareness and practice, it can be harnessed to awaken the heart - lust transformed into love. In consensual and loving relationships, the sexual energy can help create a deep heart connection. The P ericardium and Liver have an intimate connection through the Diaphragm because they attach to its opposite surfaces. P ericardium attaches on the top and Liver on the bottom. Use P C 4 to soften and open the whole P ericardium meridian, especially when there is tenderness in the forearms or a feeling of clenching in the fists. Xi C left G ate “I am free to relate and free to leave.” Us e it for: S ocial anxiety

郄門

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Possessiveness and Attachment Depression Hatred / Anger Fear of people Wrist problems / Carpal Tunnel Issues Medial elbow (Epicondyle) pain or Golfer’s elbow (Medial Epicondylitis) Techniques: Use vertical finger pressure to sink deeply into this point and hold for a few slow deep breaths. Or, use a sliding pressure with myofascial stretching. You can slide across the tissue in either direction, towards the hand or towards the heart. If you work on yourself, it may be easier to slide towards the hand. If working on others, slide towards the heart.

The Pericardium tissue is bound tightly to the superior surface of the Diaphragm muscle.

Acupressure Point : PC-4 Inner surface of arm.

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PC6

is a point about 2 inches from the center of the inner wrist crease. P hysically, it lies over the distal tendon portion of the wrist flexor muscles. P C 6 feels like a hole between the two tendons of the P almaris Longus and Flexor C arpi muscle. If you press deeply into P C 6, you will feel a nerve sensation. That is the Median nerve which innervates the thumb side of the hand. Being a distal point, towards the end of the pathway, this point has a strong effect on the other end of the pathway, the Diaphragm. Masters use P C 6 for nausea due to pregnancy or motion sickness. It works because it relaxes the Diaphragm muscle. When the Diaphragm gets tight, from stress or hormonal fluctuations, it creates pressure on the S tomach and can cause the S tomach energy and contents to “rebel” upward. S ome people wear a wrist band that applies constant pressure to P C 6 because it relieves their symptoms and helps them relax. You can even make one out of a wrist band and a small smooth stone. (Use R ose Quartz for powerful healing.) Inner P as s “I eas e the upward rebellion”

內關

Us e it for: Nausea / Motion S ickness C hest tightness / pain Insomnia Anxiety / P anic Attacks Heart P alpitations C arpal Tunnel S yndrome Techniques : Use vertical finger pressure to sink deeply into this point and hold for a few slow deep breaths. Try to exhale longer and fully relax the chest and S olar P lexus. You can also use a sliding pressure with myofascial stretching. You can slide across the tissue from P C 4 to P C 7 in either direction, towards the hand or towards the heart. If you work on yourself, it may be easier to slide towards the hand. If working on others, slide towards the heart.

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Acupressure Point : PC-6 on the inner surface of the forearm.

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PC7

is a very sensitive and potent point that lies right in the center of the wrist crease. It usually feels like skin and bone, but press deeper and you’ll feel the nerves, blood and energy. The C arpal Tunnel is a “tunnel” built of the small pebble-like bones (carpals) of the wrist and base of the hand. The C arpal bones forms an arch. P C 7 is on the open side of the arch where a thick connective tissue (Transverse C arpal Ligament) is stretched across the tendons, median nerve and blood vessels that feed the fingers. P C 7 a delicate area and does not require much pressure. Using light friction on the skin here is deeply soothing for the Heart and mind. C arpal Tunnel syndrome is a condition where the pressure inside the C arpal tunnel compresses the Median nerve and blood vessels, leaving the thumb side of the hand tingling, numb and/or weak. Massage P C 7 to gently warm, stretch and relax the Transverse C arpal Ligament and replenish blood supply to the hand. G reat Mound “I build the path to the Heart”

大陵

Us e it for: Insomnia Anxiety / P anic Anger C arpal Tunnel S yndrome Techniques : P ress gently into the point. It might feel like a mound, as its name implies. You can also use friction, rubbing gently back and forth along the wrist crease, to create warmth and relaxation in this tissue.

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Acupressure Point : PC-7

The Carpal Tunnel

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PC8

is in the palm. If you fold your fingers in, the tip of the middle finger touches the palm at this point location. P C 8 lies near the center of the palm, between the long bones (metacarpals) of the 2nd and 3rd fingers. There is a deep hole there over the small deep intrinsic muscles of the hand. You might feel a deep muscular soreness in this point, especially if you use your hand muscles a lot (gripping, typing, massage, etc). You might feel a burning fascial sensation if the blockage is more energetic / emotional. We instinctually rub this point when we are anxious. We “wring” our hands and rub the centers of our palms to calm our energy, sometimes without even realizing it. P C 8 is a firey point . But the burning sensation you might feel here is a sign of heat leaving the body, Heart and Mind. P C 8 takes the heat off the Heart so it can return to normal. Use this point to relieve anxiety, fear and panic, especially if they are creating a sensation in the chest and heart. E xtreme emotions can make the Heart race or “skip a beat”. C hildren who have anxiety issues love to work this point on themselves and can usually feel the connection to their embodied emotions. P C 8 is not only about the negative or excess emotions around the heart. If we work to master the mind with wisdom and compassion, we can use that strong fiery energy as a healing force. E nergy healers develop the ability to send heart energy out through the palms. You can feel this intense heat and see the redness of their palms as the energy flows out from their Heart into the person they are working with, directed by their positive intention. There is an important C hakra in the center of each palm that corresponds to P C 8. You might try concentrating there in meditation and see if you can feel the heat and loving energy emanating from your palms. S end it out to all beings. P alace of Toil / G hos t C ave “I heal my heart. My heart heals me.”

勞宮

Us e it for: E xtreme E motions (Anger, Fear, P anic) Feeling of heat in the body / Face / C hest Mouth ulcers Nosebleeds Techniques : Use your opposite hand thumb to sink deeply into this point. You can press direct in and hold for a few breaths, or make small circles. It might feel very intense if it is active. The hands are pretty tough, so you can press hard if you

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want to. Use your judgment.

Acupressure Point : PC-8 in the palm of the hand.

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C V17

is a small point in the center of the chest. It should feel like a tiny hole or indentation in the sternum at the level of the 4th intercostal space or the nipple line if you are flat chested. It is a little more than halfway down the sternum. There is only skin and bone here with a layer of connective tissue in between. The connective tissue is interwoven with the attachments of P ectoralis major. C V17 is the main point to regulate the P ericardium and the energy of the whole chest. If it feels tender, that is an indication that you may have excess emotions around the Heart. It takes a while to “wake up” this point. S o, you may need to maintain pressure while you breathe into it. Then, you will feel the energy spreading out across the chest. It’s a good point to use if you feel emotionally drained. It builds the overall energy of the body by deepening the inhales and expanding the capacity of the chest to receive Qi. C hes t C enter “I open my heart wide and free.”

膻中

Us e it for: Any P ericardium Imbalance Any C hest issue Diaphragmatic Tension Any E motional Issue Fatigue Techniques : Use your index finger to press vertically into this tiny point. Maintain pressure as you inhale into that part of the chest. E xpand your inhales into the pressure. Maintain pressure as you exhale all the way. If at first you do not feel anything, give it a few breaths. You may start to feel the concentrated intensity spreading out across the chest.

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Acupressure Point : CV-17

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Triple Heater Meridian

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TRIPLE HEATER MERIDIAN Connective tissue of the organs and body. Defense energy. Element : Fire Emotion : Joy, Love, Romance, Defense, Hate Spirit : Duality : Yang Axis : Emotional Paired meridian: Pericardium Mirror meridian: Gall bladder

Triple Heater Sinew Pathway

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TH-5

is about 2 inches proximal to the wrist crease on the back of the forearm. The back of the forearm usually has more hair, is rougher and drier than the inner forearm. The back of the forearm is where all of the arm Yang meridians run (Triple Heater, S mall Intestine and Large Intestine). TH5 lies in between the 2 long bones of the forearm - the R adius and Ulna. It’s a connective tissue point. This point helps open the whole meridian, so it can be used for muscle tension along the tops of the shoulders and sides of the neck. The Triple Heater meridian also goes around the ear and used to address minor E ar problems. The Triple Heater also plays a role in the Immune response of the whole body. It is said to house the “Defensive E nergy” (Wei Qi) that flows under the skin. The whole Triple Heater meridian tenses up when we are being “attacked” by germs or pathogens or as they were called in ancient times “E vil winds”. You may have noticed that your neck gets tight when you first start to catch a cold. S ometimes the cold just goes away by itself and sometimes it “catches” and goes deeper. The Triple Heater is what makes it go away quickly. You can work on TH5 as soon as you notice tension in the neck and shoulders to help rid the body of pathogens or “E vil winds”. But, once the cold goes deeper and you start to get symptoms in the throat, chest and abdomen, it’s too late to work on the Triple Heater. You’ll have to rest and maybe see a Doctor. Outer pas s “I protect the gates of my body” or “I hold the protection from the winds ” Us e it for: Initial stages of catching a cold Headaches Lateral neck and shoulder tension and stiffness E ar pain or ringing

外關

Techniques : Use finger pressure to work deeply into this point. Find any tension or nodules in the connective tissue there and massage them until they release. You can also press P C 6 and TH5 at the same time because they are exactly opposite each other on the distal forearm.

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Acupressure Point : TH-5 on the outer surface of the forearm.

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TH-15

is a point very close to G B21 on the top of the shoulder, but a little further towards the back of the body. TH15 lies in the upper fibers of the Middle Trapezius muscle, directly forward of the superior angle of the scapula. This is an important point for myofascial or muscular release. Tension can arise here from forward head posture, working at a desk, holding a phone up for long periods of time, etc. In these activities, the shoulders begin to creep up towards the ears. Use very strong massage here to send them back down and broaden across the tops of the shoulders. C eles tial B one Hole “My s houlders releas e down and away from my neck.”

天髎

Us e it for: S houlder and neck tension and pain Techniques : P ress directly down into the top of the shoulder and hold as you breathe deeply. Try to relax your shoulders. You can also pinch the muscles along the tops of the shoulders and squeeze or massage the tissue until you notice it soften and relax. This is a great point to do with a partner so you can really relax.

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Acupressure Point : TH-15

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TH-17

is a point that lies in between the back angle of the mandible (lower jaw bone) and the bony bump behind the earlobe (mastoid process). It is directly behind the earlobe. If you press deep into the crevice, you will find the transverse process of the upper cervical vertebrae. This is the widest part of the cervical/neck spine. It can be exquisitely tender to press here. Be gentle. Use this point to dispel “evil winds” or pathogens from the body. In other words, it helps clear the initial stages of a cold, just like TH5 in the forearm. This is due to the Triple Heater’s function of housing the defense energy. It is interesting that the Yin P ericardium, which is paired with the Yang Triple Heater, serves to defend the Heart while the Triple Heater defends the whole body both physically and energetically. They both are made of connective tissue and both have a defensive function. TH17 can also be used for any kind of E ar problems. Wind S creen “I defend from the the pernicious winds ” or “I acces s the s creen of my defens e” Us e it for: The beginning stages of “catching a cold” E ar aches E ar ringing Upper neck tension

翳風

Techniques : Use your index fingers to gently press into the crevice right behind the earlobe. Do both sides at the same time so you can press without having to stabilize your neck. Just press or make tiny gentle circles to gradually release any tenderness there.

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Acupressure Point : TH-17

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Heart Meridian

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HEART MERIDIAN The mind and ruler of the body. Houses the Spirit and controls the blood. Element : Fire Emotion : Bliss, Wisdom, Compassion, Pride Spirit : Self Duality : Yin Axis : Spiritual Paired meridian: Small Intestine Mirror meridian: Kidney

Heart Sinew Pathway

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HT-1

is the closest point energetically to the heart. It is deep in the most sensitive and vulnerable part of the armpit. We rarely touch this part of the body. In many people, it is ticklish which could be seen as a defense mechanism protecting the intimate energy of the Heart pathway. The deepest essence of the S elf or soul can be found in the heart and this point is a secret entry way to the heart. R eleasing HT1 can have a profound effect on the spirit and the emotions. It can be used for feelings of heartbreak or loneliness. HT1 also has a powerful effect on the mobility of the whole shoulder girdle. Its muscular aspect is the S ubscapularis muscle which is one of the 4 R otator C uff muscles. The S ubscapularis muscle is the largest of the group and is the only internal rotator. If there is an imbalance in the R otator C uff, you an be sure that the S ubscapularis muscle is too tight and contracted. This muscle is deep and hidden. Most people are not aware of its presence. Heart protective postures always involve internal rotation of the humerus and shortening of the S ubscapularis muscle. It can both emotional and physical. S ometimes shoulder imbalances arise from imbalanced movement and exercise routines. When the arm/humerus is in a neutral position, the elbows should point straight back behind you. When the humerus is internally rotated, the elbows will point out to the sides. Try to keep your arms in a neutral position most of time. When working at the computer, be sure to keep your elbows down by your sides and pointing straight back. Then, your S ubscapularis muscle will remain balanced and HT1 will be open. “S ummit S pring” “I am S upreme.”

極泉

Us es : Heartbreak, loneliness Rotator cuff issues Tightness in chest Upper back pain Jaw and neck stiffness Techniques : P ress into one armpit using 4 fingers. Your flat palm should be facing back. Make sure your nails are short. P ress directly upward into the deepest part of your armpit. S imultaneously relax your shoulder completely. Let your arm hang dead. Take that hand to the opposite knee and press more firmly into

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the armpit. Press toward the wall behind you. You are actually pressing into the front surface of your shoulder blade. This is the Subscapularis muscle. It may feel quite tender or even like a ball of nerves. Press at your comfort level. Next, as you maintain pressure, move your arm diagonally outward and then back to your opposite knee. The Subscapularis muscle is an internal rotator of the shoulder. Releasing is helps open the shoulder, chest and heart. You might also use a large wooden spoon to press into the armpit.

Acupressure Point : HT-1 in the arm-

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HT-3

is a point just distal to the inner elbow crease at the Medial E picondyle of the Humerus. It is on the tendon of the wrist and finger flexor muscles which come together in a common tendon and attach just above the elbow joint. HT3 is an inch front of the “funny bone” - not on it, but near it. The wrist flexor tendon feels like a thick rubbery cord attaching to the inner elbow. It’s difficult to press directly into it without slipping off to one side. Be firm and steady in your pressure. It should feel tender and intense. P hysically, this point is great for tendonitis in the elbow, also known as Medial E picondylitis. HT3 is used in Martial arts to safely disarm opponents and bring them down to the floor. E xtreme pressure here is overwhelmingly painful but not that dangerous. In fact, most points used in Martial arts are also Acupressure points. The two systems evolved simultaneously as forms of defense and medicine. HT3 also has an emotional effect. It helps calm the heart and mind when you are anxious, nervous or depressed. It seems to have a grounding and awakening effect on the mind. L es s er S ea “I open up to the S upreme S elf”

少海

Us e it for: E lbow pain Medial E picondylitis or “G olfer’s elbow” Depression Anxiety Nervousness Techniques : Use your thumb to apply firm and steady pressure to this point. S queeze hard, wrapping your fingers around the other side of the elbow.

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Acupressure Point : HT-3

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HT-7

is a point on the wrist crease, closer to the little finger side of the hand. It is located in a hole between the long bone of the arm (ulna) and the wrist bone (pisiform). When you press into this hole, you might not feel much at first. It is not usually very tender. Instead of searching for something tender there, imagine that you can send energy there as you press. This is the main point to build energy in the Heart. When the energy of the Heart is strong, we feel inspired, joyful, compassionate, calm and wise. Heartbreak, isolation and grief can deplete the energy of the Heart and leave us feeling “lost”. Our spirit can wander away from the Heart in extreme cases. You can see this in the eyes. The spirit (S hen) of the Heart manifests in the pupils of the eyes or the “windows of the soul”. When the Heart spirit is strong, the eyes are bright and alive. When we sleep, the mind should rest in the Heart. If the Heart energy is weak, the mind can wander at night, leading to insomnia or constant dreaming. Use HT7 for resting the mind at night. There is another point in the ear with the same name and effect. S pirit G ate “My mind is calm, res ting in the heart.”

神門

Us e it for: Heartbreak / Isolation Feeling of being lost Dullness of spirit / Depression Anxiety / P anic Insomnia / Dreams Heart P alpitations Techniques : Use the tip of your opposite thumb to press into the hole on the wrist crease, just inside the tendon there (flexor carpi ulnaris tendon). P ress firmly and hold. C oncentrate on the feeling. Imagine the energy traveling to that point

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Acupressure Point : Ear Shen-Men. This point shares a name and similar function as HT-7 below.

Acupressure Point : HT-7 on the inner wrist crease.

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Small Intestine Meridian

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SMALL INTESTINE MERIDIAN Back of the Heart. Heart of the gut. Element : Fire Emotion : Discrimination and wisdom Spirit : Self Duality : Yang Axis : Spiritual Paired meridian: Heart Mirror meridian: Bladder

Small Intestine Sinew Pathway

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S I-3

is a real powerhouse if you take the time to work on it. This point lies on the edge of the hand proximal to the little finger. If you make a loose fist, you will see a deep crease on the edge of the hand, near the little finger knuckle. S I3 is in between the long hand bone (5th metacarpal) and the mus cle in the edge of the palm (Abductor Digiti minimi). You should press the tissue against the bone using your thumb or thumbnail and work out any tender points. There might be one or two very tender spots. S I3 is the main point to open the G overning Vessel, the central channel that runs up the back of the spine. The G overning Vessel (G V) is the “ocean” or reservoir of Yang energy which develops before birth. It controls the spine, consciousness, the brain and spinal cord. The Yang energy wakes us up and erects the spinal posture. When we have long-standing illnesses, long hardships, or jobs that require intense effort over many years, the Yang energy can get depleted, leading to a gradual deterioration of the posture, the spine and the nervous system. Bearing and raising many children or just simply getting very old can also deplete the Yang energy and deplete the G V. While using this point cannot rebuild the Yang energy, it can help open the spine, revitalize the nervous system and direct us towards future healing. To rebuild Yang, you need rest, nutrition and strong tonic herbs like G inseng. S I3 can be used for any spinal stiffness or pain. It is especially effective for the neck spine because of its dual action on the S mall Intestine meridian and G overning Vessel. This point helps balance the set of muscles that move and stabilize the shoulder blade (scapula) - especially the R otator C uff muscles and Levator S capula muscle that can cause stiffness on one side of the neck. B ack R avine “The energy is flowing up my s pine. My s pine is erect.”

後溪

Us e it for: S pinal stiffness or pain, especially neck Inability to turn head to one side C alms the mind and nervous system Occipital headaches S capular pain along the S I meridian Techniques : Use your opposite thumb to press directly into the side of the hand where the crease of the palm ends. P ress the tissue into the bone and work out any tender points.

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Acupressure Point : SI-3

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S I-7

is a point about half way down the back of the forearm. It is about 5 inches or 8 finger widths proximal to the wrist crease. On most people, it has a very taught and muscular feel. It lies in the middle of the ropey forearm muscle known as Flexor C arpi Ulnaris. If you deviate your hand to the little finger (Ulnar) side, you will feel this muscle pop out in the forearm. You will need to apply a very steady and firm pressure to sink into the tight band of energy at S I7. At first, it may seem like you are pressing into bone, but try to relax it and sink in. You will soon begin to feel it soften and eventually your shoulder blade and neck will follow. This point is great for opening the entire S mall Intestine myofascial pathway which includes the Abductor Digiti minimi (edge of hand), E xtensor C arpi Ulnaris (edge of forearm), the Triceps Brachii (back of upper arm), 3 of the 4 Rotator cuff muscles (Infraspinatus, Teres Minor and S uprspinatus), the Levator S capula (side of neck) and parts of the Masseter (jaw muscle). S I7 helps with wrist and elbow pain along that line. S mall Intestine issues often arise from repetitive strain (from typing, food prep, working out, piano playing, knitting, etc.). But S mall Intestine can also have a deep emotional aspect because if its relationship to the Heart. If you have been doing the same movements for years and suddenly you have a repetitive strain problem along the S mall Intestine meridian, consider if there are any underlying Heart issues. What’s happening in your emotional life? The S mall Intestine pathway is like the “back of the Heart”. B ranch to the C orrect “I s teady the gaze into my Heart”

支正

Us e it for: S mall Intestine myofascial pathway Lateral E lbow pain Ulnar wrist pain S tiff neck Headaches Anxiety / P anic Attacks Techniques : Using your opposite index finger, apply a very steady and firm pressure to sink into the tight band of muscle at S I7. At first, it may seem like you are pressing into bone, but try to relax it and sink in. It might be helpful to make small circles with your wrist to activate and stretch that tissue.

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Acupressure Point : SI-7 on the outer forearm.

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S I-11

is in the center of the flat triangular surface on the back of the shoulder blade. There is a tiny indentation there in the center of the thin flat muscle that covers the shoulder blade surface (Infraspinatus). S I11 is a very versatile point and can be used for overall health and vitality or muscular issues. It is almost always beneficial to use it. S I11 opens the whole S mall Intestine meridian and myofascial pathway. S I is a very muscular pathway. R otator cuff issues, old imbalances or acute strain, can sometimes be resolved by using S I11 and HT1 together in the affected shoulder. The right and left sides of the body hold very different energy. That duality is evident in the right and left manifestation of this point. On the right side, S I11 can reflect a build up of Liver Qi - Anger, resentment or hatred. P hysically, the right side Infraspinatus is usually thicker, more developed muscle. P eople tend to use the right arm and shoulder more, especially if they are right handed. S o, the right side S I11 has a very Yang quality. On the left side, S I11 reflects the more vulnerable energy of the Heart. E motional issues like anxiety, loneliness, heartbreak, and fear can show up there. S I11 truly is the “back of the heart”. Notice the difference between the two sides and work to balance them out. Usually, you will benefit from working deeply into both sides, even if the “issue” is only on one side. S tagnation in the S mall Intestine organ can also be treated through this point. The S mall Intestine coils around the area of the navel and slightly below the navel. If this area of the abdomen is very tender and lumpy, work on S I11 to move the stagnation in the abdomen from a distance. Heartbreak or any energetic blow to the heart can manifest in the S mall Intestine organ and meridian. The S mall Intestine organ is the “heart of the gut”. It is the deepest, innermost part of the digestive tract. The S tomach is a tough acid bath. The Large Intestine is a garbage disposal. But, the S mall Intestine is extremely intelligent, delicate, full of neurotransmitters and highly adaptable. S mall Intestine is the interface where the food we eat become “us”. It is closely connected to the love we develop for our most essential S elf. S mall Intestine can also be used for S acroiliac Joint (Lower back/L5-S 1) issues because of its mirror relationship to the Bladder meridian and Bladder myofascial pathway. S mall Intestine meridian is the upper body mirror of the Bladder meridian. The S capula (shoulder girdle) and Ilium (pelvic girdle) are homologous structures. If you have a problem in one side S acroiliac Joint, try working on the opposite S I11 point. Or do both sides, just to cover your bases. The shoulders and hips have a relationship through cross-patterning. As we walk, we naturally swing the right arm forward when the right leg steps forward

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and vice versa. Celestial Gathering “I integrate Supreme Self”

天宗

Use it for: Small Intestine myofascial pathway Vitality Stagnation around navel / Small Intestine heat Breast issues Neck and shoulder pain or stiffness Rotator cuff injuries or strains Left side : Isolation, Loneliness, Heartbreak, Anxiety Right side: Anger, Liver Qi Sacroiliac Joint Issues Techniques: Reach under your arm pit and grab the back of your shoulder blade. Press your index finger into the small point firmly and make tiny circles there to soften the tissue and release tenderness. You can also use a therapy ball. It might be helpful to put the ball into a long sock. Throw it over your shoulder and then lean back against a wall. Let the ball sink deeply into SI11 for a few slow deep breaths and then move gently side to side, about 1/2 inch in each direction.

Acupressure Point : SI-11

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Lung Meridian

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LUNG MERIDIAN Interface between heaven and body. Brings Universal Qi into the personal body. Controls the exhale, purification and death. Element : Metal Emotion : Sadness, Grief, Letting Go, Purification Spirit : Animal or Ghost Duality : Yin Axis : Physical Paired meridian: Large Intestine Mirror meridian: Spleen Lung Sinew Pathway

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LU-2

lies at the top of the chest, just under the outer part of the collar bone. There is a depression inside the shoulder muscle (Anterior Deltoid) and under the collar bone. LU-2 opens the Throat C hakra (Visshudi), our connection to the higher realms. It opens and builds the energy of the Lung. When we get too absorbed into this physical world, the sorrow of loss and death can deplete us, depress us. But, really, the experience of loss is part of liberation. The Lung and the Throat C hakra are the subtle boundary between the material/physical and the spiritual, between life and death. S adness, grief and loss act like a heavy weight on the chest that crushes us down and doesn’t let the upper chest expand. S adness is a shallowness in the breath, a defeated posture. Unlike most other emotions which tend to stimulate the nervous system, sadness makes us tired. But, once released through tears, over time, it brings renewal. The top of the Lung organ comes up surprisingly high in the chest. The top points of the Lungs reach above the collar bones and are level with the base of the throat. We rarely use this part of the lung unless we are breathing very hard. The top ribs and top thoracic vertebrae are not usually very mobile. The S calene muscles and P ectoralis Minor muscles help expand the tops of the lungs by pulling up on the top ribs. These muscles lie along the Lung and Large Intestine meridians. S ome Yogic techniques like Uddiyana Bandha and Jalandhara Bandha help mobilize this part of the Lung and chest. The P ectoralis minor muscle originates on the coracoid process, a bony protrusion of the shoulder blade that mysteriously protrudes forward into the upper chest. When you press into LU2, you are actually pressing into this protrusion of the shoulder blade. Deep in the depression of LU2, you will feel this bony lump or perhaps some muscle tension or tenderness. The P ectoralis minor muscle runs downward from the LU2 area and attaches to the top ribs (ribs 2-5). P ectoralis minor can do two things. When it contracts, it either rounds the shoulders forward or elevates the top of the chest and lungs. These two actions are opposite in effect. The difference lies in how the shoulder blade is situated on the upper back. If the posture is energized, upright and the shoulder blades are “sliding down the back”, then the P ectoralis minor will work to expand the upper chest and Lungs. If the posture is collapsed, shoulders forward and chest compressed, then the P ectoralis minor will only make things worse. Think of how your posture relates to your state of mind and overall vitality. When P ectoralis minor is used to elevate the top ribs, it opens and expands a part of the Lung that is rarely exercised. It improves posture and vitality. S mall fibers of the P ectoralis minor attach directly into the membrane

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around the Lung (Pleural membranes) and can pull it upward. So, this muscle and LU2 both have an intimate relationship with the energy of the Lung. Cloud Gate “I open up to the Heavens.” or “I liberate what weighs on me.”

雲門

Use it for: Throat Chakra Upper back pain Rounded Shoulders Coughing Shortness of breath Fatigue Depression / Grief / Sadness Techniques: In a seated or supine position, use your opposite hand to apply deep pressure to LU2. Sink into the depression until you find a bump or knot. Whatever you find there, consciously try to relax it. Breathe into that part of the chest. Expand your inhales into the very tops of lungs.

Acupressure Point : LU-2

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LU-7

is a point on the distal edge of the Radius, about 1.5 inches proximal to the wrist. It is a point where the Lung meridian veers off to the side and then returns to its straight path. Its name references this break in the line of the Lung meridian. LU7 is the main point to access the energy of the Conception Vessel (CV) or “Ocean of Yin”. So, it helps build Yin energy, soothe the nerves, calm the mind, nourish the skin and organs. It is also beneficial for Gynecological or reproductive issues. LU7 is also the main point used for any kind of head or neck pain. It is also one of the main points for pain in the thumb. Broken Sequence “Surrender into soothing Yin”

列缺

Use it for: Yin imbalances Gynecological issues Fertility Neck pain or tension Thumb pain Techniques: Use you opposite thumb to press directly into the side edge of the radius near the wrist. You should feel some tendons spreading out. Press firmly and hold. For thumb pain, press towards the thumb. For neck pain, press towards the shoulder.

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Acupressure Point : LU-7

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LU-10

is on the palm of the hand, in the center of the meat of the thumb muscles. LU10 can be very tender and fiery. Like many fire points, it actually clears “heat” out of the body. You will feel heat as it leaves the body. In this case, “heat” can refer to burning in the throat, sore throat, or a feeling of heat in the chest. There are three main points in the palm (LU10, P C 8 and HT8) and they all release heat from the body. The blood carries a lot of heat and helps to regulate the temperature of the body. It moves into the palms, feet and face when we are overheated. When we are cold, the blood goes deep into the core of the body leaving the hands, feet and face pale and icy. S ome masters of acupuncture use LU10 for acute lower back pain. Maybe it works because of its relationship to the Large Intestine which can affect the underlying P soas muscle. Or maybe because the point is so painful that it distracts from the other pain. Fish Border “I release the fire towards liberation”

魚際

Use it for: Feeling of heat in chest Wrist and thumb pain S ore throat Acute lower back pain Techniques: Use your opposite hand (fingers or thumb) to sink deep into this muscular point. P ress and hold and you try to relax into the intensity of sensation. R elax your whole body.

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Acupressure Point : LU-10 on the palm of the hand.

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Large Intestine Meridian

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LARGE INTESTINE MERIDIAN Sewage system of the body. Purifies in a physical sense. Element : Metal Emotion : Sadness, Grief, Letting Go, Purification Spirit : Animal or Ghost Duality : Yang Axis : Physical Paired meridian: Lung Mirror meridian: Stomach

Large Intestine Sinew Pathway

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LI-4

is one of the most well known and commonly used points of all the 365 acupressure points. LI4 clears blockages throughout body and allows the energy / Qi to flow smoothly. That’s why this point is so good for pain. A lot of our pain is caused by blockages of Qi flow that result in muscle tension. If the Qi flows, the pain goes. If the Qi flows, the blood also flows. Use LI4 to promote circulation of energy and blood. LI4 can be found on the back of the hand, in between the first and second metacarpals in the thick muscle of the thumb (Adductor P olicis muscle). There is also a dense collection of blood vessels and nerves here. This point usually feels very energetic and muscular and can be painful at times. Don’t give up. S tay on it and use it often. Think of how the Large Intestine organ functions to get rid of waste in the body. Its main purpose is to push out toxic waste and debris from the food we consumed. It also absorbs water and minerals along the way. When we have trouble letting go of our attachments, it’s a stagnant mental state that can affect the Large Intestine and lead to abdominal tension, constipation, etc. LI4 release that mental state and helps promote the flow of the intestines so we can have regular bowel movements. C onstipation is not always caused by a stagnant mental state or energy pattern. But, it never hurts to use LI4. One exception is in the early stages of pregnancy. You should not use LI4 because it promotes labor in full term pregnancy. It helps the body move the baby out. In general LI4 gets things moving. Normally, you can use LI4 for any type of chronic pain anywhere in the body. If you combine it with LV3, its foot counterpart, it’s even more powerful for releasing blockages and pain anywhere in the body. When used all together, LI4 (R /L) and LV3 (R /L) are called the “4 G ates”. LI4 is the main point used for any problem in the face including mouth pain, toothache (especially lower jaw), headache, jaw tension, sinus problems or clogged nostrils. This pathway runs straight across the lower half of the face. Lastly, this versatile point can be used to help boost the immune system. S ometimes, a build up of tension can result from the mounting of defensive energy - either physical or emotional. This energy is typically associated with the Triple Heater meridian, but the Large Intestine meridian can also help. Use LI4 with TH5 to release defensive energy for defending the body from “evil winds” or pathogens.

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Union Valley “I release all that has collected” or “I move all stagnation” or “I clear all channels” Use it for: Immunity and Defensive energy Face problems : Mouth, teeth, Sinuses and clogged nostrils

合谷

Techniques: Use index and thumb of opposite hand to squeeze this tissue and muscle Or, use finger pressure to press the tissue into the side of the hand bone (Index Metacarpal)

Acupressure Point : LI-4

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LI-11

is at the crook of the elbow. If you bend your elbow, you can easily find this point by following the elbow crease out to the outer point of the elbow, the Lateral E picondyle of the Humerus. When you press into LI11, it has a gummy, rubbery connective tissue feel. It’s a very unique feeling. The tender point there is actually very tiny, so look for it carefully. Hold firmly and relax your whole arm, shoulder and neck. LI11 is said to remove heat from the body. Traditionally, it is the main point for cooling the body in hot weather or when hot flashes arise during menopausal transition. The Lung and Large Intestine both control the skin. These 3 organs (skin is an organ!) are purifiers of the body. We exhale toxins, we defecate toxins and toxins seep out of our skin and sweat pores. If you have acne or itchy skin rashes, use LI11 to help clear it of your skin. “Heat” is not just temperature. It can also be inflammation or infection or acidity. Anything that creates redness or a burning sensation. Infections most often show up in the throat, mouth, sinuses, skin, digestive tract and lungs. This is the physical axis of the body and includes the Large Intestine, Lung, S tomach and S pleen meridians. Infections in the physical axis are more common and usually less serious than infections of the other axes (Kidney, Heart, etc). To decrease infections in all of the physical axis, eat a clean diet and get fresh air and sunlight. Avoid animal products. If you have a real infection that lasts more than a few days, you should get it checked out at the doctor. Normally, the body fights infections quickly. To build overall vitality and immunity, you can work all along the Large Intestine meridian in the forearm from LI8 to LI11. This stringy, muscular area of the forearm is similar to the S tomach meridian as it runs down the front of the shin through S T36. Use all of these points (LI8, LI9, LI10, LI11, S T36, S T37, S T38, S T39) to build overall vitality and immunity. P ool at the B end “I detox my s ys tem” or “I connect to clearing, vitality and immunity” Us e it for: Diarrhea and Intestinal problems E lbow pain Arm and shoulder pain in LI meridian Immunity Feeling of heat in the body Hot flashes / Menopause

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Red itchy rashes Techniques: Use your opposite thumb or thumbnail to sink deeply into this tiny gummy point. Look for a spot of tenderness that echoes through the arm. Hold firmly and relax your whole arm, shoulder and neck.

Acupressure Point : LI-11

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LI-20

is located at the bottom of the outer corners of the nostrils. This point can rapidly clear blocked nostrils and sinuses. If you have pressure in your sinuses, LI20 might be extremely tender but well worth it. Interestingly, the Large Intestine meridian is the only meridian that crosses the midline of the body. If you know about the Nadis in Yoga, the Large Intestine meridian is reminiscent of the two sides channels (Ida and P ingala) as they cross below the nostrils and reunite in the 6th chakra. The nostrils are important not only in breathing, but to access the deep spiritual energy of Yin and Yang or S un and Moon. If one nostril is always clogged, use LI20 on both sides to balance the flow of air through the nostrils. This kind of imbalance can reflect a deeper imbalance in the energy body. We recommend doing regular abdominal massage, especially S T25, to clear the Large Intestine organ and balance the P soas and Kidney energies. S top and smell the R oses. Welcome Fragrance “I inhale and exhale from the left. I inhale and exhale from the right.” Us e it for: S inus issues C logged nostrils Loss of sense of smell Balancing left and right energies of the body-mind

迎香

Techniques : P ress into the point on both sides. P ress directly into the face for a moment to stimulate the energy there. You might also pull the tissue gently outwards toward the ears. You should notice a difference right away in the nostrils and sinuses. Don’t stop moving.

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Acupressure Point : LI-20

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Movement and P ain Years ago, people with pain were told to rest whenever they were in pain. But now research shows that chronic pain responds better to moderate and gentle activity. * Acute injuries are the exception and should be rested. If you have an acute injury, it will cause redness, bruising and/or swelling immediately. It will usually heal within 1-2 weeks.

• Movement builds muscle strength and elasticity. S tiff muscles are weak muscles. • Movement builds bone strength. Weak bones lead to poor posture, loss of height and spinal degeneration. • Movement improves your immune system. You won’t get sick as often • Movement improves all organ functions : digestion and elimination, sex and reproduction, circulation of blood and energy, urination, breathing, memory, sleeping. • Movement improves your emotions and mood. Your mood affects your mental clarity, health, relationships, and success in life. • Movement builds confidence.

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Yoga Asana/P ostures : S tretching and Activating the P athways The best way to learn the meridians is to begin to feel them in your own body. Instead of just memorizing the lines and points, you must truly embody the knowledge. In fact, the points and pathways are written in the book of your body. You need only open the book and observe. This Meridian Yoga Therapy sequence is designed to help you learn about the pathways, organs and emotions through direct experience. Through consistent practice, you can begin to feel how the pathways connect your deepest most unconscious parts, the internal organs, to your most conscious and sensitive parts, the hands, feet and face. The emotions are just movements of energy inside the body. The thoughts are tied to the emotions like a rider on a horse. They affect and move each other. When you practice this sequence, move slowly and with attention. It’s not important how deep can you go in each posture. It is more important how much you can feel and sense inside. C lose your eyes and see inside of each posture. What can you see? You might see the pathways. You might see something else entirely! Now, you are the seer. S ee that the energy is always changing. S ee what you see. R emember that your state of mind is important. If you want to open your physical body and move energy, you will also have to work with your mind. E ach of these postures affects many different organs and meridians. But, have knowledge of the organ/meridian that it most targets. As you access that organ/ meridian, its associated energy pattern and emotion may arise. Take note of this. Always return to a heart-centered thought or mental state. Think of something that you love or that makes you happy. Feel a sense of connection to the universe. Feel a sense of the Divine presence guiding and protecting you at all times. Let go of anger or grudges while you are practicing. Allow the mind to become clear and save your thinking for after practice.

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Meridian Yoga Therapy S equence

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S tanding Vertical Meridian S tretches Tips for all parts: Keep feet and legs together. S queeze your legs and butt. Don’t go too deep. Keep breathing. P art 1: G B meridian Breathe into side ribs. Keep chest forward and open. Keep arms straight. R elax neck, face and jaw. Feel whole side body opening. P art 2 : S T meridian S queeze legs and G lutes tight. S queeze upper arms into ears. S eal palms together with finger interlaced and index pointed. P ush chest up and relax throat. Look back with your eyes. Feel the whole front body open. P art 3 : BL meridian Keep knees slightly bent. R elease back of neck and bring face to touch shins. Hold legs or feet from behind. Keep abdomen sealed to your thighs. S tretch your spine and spinal cord. Feel entire back side body and pelvic floor opening.

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Part 1: GB meridian Part 3 : BL meridian

Model : Adam Sica

Part 2 : ST meridian

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Arm Meridian Stretches These are facial stretches that activate the meridians. Its normal feel tingling or slight burning sensations while holding the postures. Expand your breath into the postures. The breath moves the energy.

Lung Reach your arms out with palms facing up. Stretch so much through your thumbs that you feel a stretch in the thumb muscle. Relax shoulders away from ears. Extend from top of chest through the thumbs. Breathe into top of lungs to intensify the stretch. The lungs reach all the way up tp the collar bones and base of throat. Move the top 3 ribs when you inhale. Release sadness and grief.

Model : Melissa Soong

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Large Intestine Reach your right arm out with palm facing down. Point your right index finger towards the back corner of the room. Turn your face to the left. Draw your chin toward the left shoulder without leaning over or raising your shoulder. Feel a horizontal stretch from the right index finger, across the front of the right shoulder, neck, throat and into the face, to the left nostril. Breathe into tops of lungs to intensify the stretch. Repeat other side.

Model : Adam Sica

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Pericardium Reach your arms out to the side and extend through the center of your palms as if you were pushing the walls away. Relax shoulders down to widen the chest and shoulders. Now, imagine you press press out from the sides of your heart. Breathe all around your heart to intensify the stretch. As you inhale, release all tension or constriction around the heart. As you exhale, feel the diaphragm and heart rise upward inside the chest. Press wider. Cultivate a feeling of Joy.

Model : Adam Sica

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Triple Heater With palms facing forward, reach your ring fingers towards your heels, pulling your shoulder blades down your back and expanding the top of your chest. Drop chin to your chest and feel a stretch on the back of the neck (Upper Trapezius). Keep reaching down through your ring fingers. Now, bring your chin down towards your left armpit and reach even more through your right ring finger. Feel a stretch from your right ring finger, up across the top of your right shoulder, right side of your neck and into your right ear. Keep breathing into the Diaphragm. Repeat other side. Maintain a neutral Spine throughout.

Model : Sara Corenzwit

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Heart + Small Intestine Meridian Stretch your arms straight out to the sides with palms facing forward. Feel the deepest parts of your armpits getting even deeper as your shoulder blades slide down your back. Rotate one shoulder internally and bring that hand up your back. Concentrate in the right side of the heart where the heart beat originates. Now, rotate your left thumb down and keep twisting your whole shoulder in the direction. Then, bend your left elbow and reach your hand as far up your back as possible. Now, stretch your right arm straight up. Rotate right elbow to face forward, then bend your elbow and connect your hands behind your back if possible. You can also hold a towel in the right hand and drop it down your back to catch it with the left hand. If possible get your right elbow being your head and then use your head to push your arm back. Stretch open the right armpit - Heart meridian. On the left side stretch the back of the shoulder blade - Small Intestine meridian. Repeat other side. Breathe into your heart throughout. Heart is wisdom and compassion. See others as the Self.

Model : Melissa Soong

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Model : Melissa Soong

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Downward Facing Dog Keep your knees bent to start. Lift the tailbone and lengthen your whole spine. Relax your neck. Spread your fingers wide and press through your knuckles. Spread and activate your toes. Feel every cells of your body alive, intelligent, vital. Deepen your breath. As you inhale, expand the prana or energy into the whole body, all the way to your fingers and toes. As you exhale, release all negativity and feel the diaphragm relax upwards in the ribcage. Exhale all the way. Relax and soften all of the organs. The breath moves energy through pathways, from the . deep unconscious parts (organs) to the most conscious parts - fingers, toes, face and eyes. CAUTIONS: Wrist injury or Carpal tunnel syndrome MODIFICATIONS: Bend the knees deeply to reduce strain on lower back. Place folded towel under wrists

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Downward Dog Splits Feel a deeper connection to the organs on the right and left sides. Raise your right leg up : Stretch straight back through your toes. Feel the length and strength of the right side. Feel the right shoulder and hip. Now go deeper, feel the right Lung expanding to supporting right shoulder. Feel the Ascending colon supporting right leg and hip. Feel the right Kidney. Feel the Liver and Gallbladder under the ribcage. Raise your left leg up : Feel the length and strength of the left side. Feel the left shoulder and hip. Now go deeper, feel the Heart and left Lung expanding to supporting left shoulder. Feel the dscending colon supporting left leg leg and hip. Feel the left Kidney. Feel the Stomach, Spleen and Pancreas under the ribcage.

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Bladder & Kidney Postures BL/KI : Root Chakra Relates to brain and nervous system, fear, back body, pelvic floor. Fear contracts the back body and pelvic floor (like a dog’s tail that tucks under when it is afraid).

Uttanasana : BL meridian Focus: Tailbone and pelvic floor opening, spine lengthening, spinal cord and sciatic nerves stretching. Acu point BL62 : Opens whole spine and spinal Cord Acu point BL10 : Opens whole spine and spinal cord

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Standing Hamstring stretch: BL meridian Focus: Soles of both feet are important here. Acu point KI1 : Calms mind, Opens hamstring

Model : Melissa Soong

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Spread Foot Posture : KI meridian Focus : Pelvic floor opening, sit bones spread, inner arches of feet lift. Acu point KI9 (inner calf) : Relieves anxiety, affects pelvic floor

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Stomach & Spleen Postures ST/SP : Relates to digestive tract, front body, worry, Earth element. Worry knots up the intestines and contracts the front body.

Capyasana : ST meridian Focus: lengthen back leg ST meridian from big toe to eyeball.

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Child Pose with fists in abdomen on ST25. Focus : Breathe into abdomen and relax intestines. Acu point ST25 : regulates intestines Technique : Slowly roll fists around in circles for abdominal massage or keep fists still.

Model : Heather Ellis

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Acu point ST12: Clears lymphatic system, opens Throat Chakra Technique : Seated on heels, press into ST12 to release throat tension, bring chin down and then stretch back. Maintain pressure.

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Camel : ST/SP meridian Focus : Lengthen from Knees to eyes, bilateral ST/SP meridians

Model : Melissa Soong

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Liver & Gall Bladder Postures LV/GB: Controls emotional Flow, diaphragm and breathing, distribution of excess Qi through muscles to protect organs, Wood element, Anger

Gate Pose Side-bend : GB meridian Focus: Press sit bone down and lengthen from hip to ear, relax neck and let head “fall off” to side. Swing straight leg to the back for pigeon fold (before doing Gate on other side.)

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Pigeon Fold : GB meridian Focus : Lengthen side body, relax jaw, extend exhale to release diaphragm . Repeat gate and Pigeon on other side.

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Acu point GB21 : Squeeze tops of shoulders to release Qi downwards. Technique: Massage the top of each upper trapezius muscle. You can locate the point by pressing down on the center of the top of the upper trapezius

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Baddakonasana : LV meridian Focus : Rotate thighs outward, open soles of feet towards ceiling LV3 : release emotional repression/blocks, move Qi stagnation

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Supta Baddakonasana : LV meridian Focus : open inner thighs, exhale more

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Acu point LV14 : Release diaphragm, press and maintain pressure with breath; Press on the top of the ribs in between the 6th and 7th rib, under the nipple line, where a bra strap usually rests across the lower chest

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Spinal Twist Focus : All organs and meridians are affected by twists. Triple Heater and the organs of the 3 heaters. Access HT/SI with optionlal arm bind, breathe into back of heart.

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Acu point HT1 : Opens heart and rotator cuff muscles.

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Locust with palms up : HT meridian Focus : Begin with forehead down. Extend arms forward with palms up to externally rotate shoulders. Try to get backs of hands flat on floor. Extend through little fingers and offer palms upward. Lift chest and thighs contracting whole back body.

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Bow (2 times) : PC and LU meridians Focus 1 : PC meridian, kick to pull shoulders away from center of chest CV17 Focus 2 : 5x Lion breath, extend tongue all the way out, exhale all the way

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Acu point LU2 Opens tops of lungs and release pectoralis minor. Press into the hole under the center of the collar bone on each side

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Camel : LU meridian Focus : Extend down through thumbs and expand LU2 points

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Wind Relieving : LI organ Focus : Keep sacrum down, compress abdomen, breathe down into abdomen.

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Supine Twist with arms out : LI meridian Keep shoulders down. Release knees to left, turn face to right, extend away through left index finger, relax throat. Return knees to center and repeat on other side.

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Corpse Pose : Relax whole body including organs. Body scan can be used here. Relax arms and legs. Relax whole pelvis. Relax spine. Relax scalp and face. Relax throat and chest. Relax abdomen. Relax all organs : Pelvic organs, Intestines, Kidneys, Liver/Gall Bladder, Stomach/Spleen/Pancreas, Lungs, Heart. Feel the Earth beneath you. Feel the whole universe around you. Allow the body to rest. Allow the mind to relax.

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Breathing Techniques Many people do not understand the breath. Understanding and then mastering the breath gives us the power to heal ourselves. The breath is important in all of the healing work we do. What is moving the breath when we are not paying attention? What is causing it to constantly change and adapt : faster when we run, slower when we sleep, shorter when we are angry? The movement of Qi or energy in the body is moving the breath - when we are not paying attention to it. It adapts not only to our physical active but also to our mental states. If we learn to control the breath, we can use it to affect our physical body and our mental state. The breath is the only unconscious physiological function that we can easily master. We cannot easily control the movements of the intestines or the beating of the heart. But, we can control the breath. Through practice, we can use the breathe to move the energy and change the internal patterns. We can use the force of will to inhale slowly, pause with the breath held in, then very slowly exhale. This simple act of prolonging the breath has a profound influence over the body and mind. The emotions and thoughts will become quiet as the breath is slowed. The body will begin to rest and heal. Don’t forget to breathe In & out. S omething within us has the power to repress or block our emotions. It happens unconsciously. It happens when the breath changes, when the diaphragm tenses and we diminish our ability to exhale and let go. Think about the last time you had extreme emotions. Maybe you were at work and your boss was yelling at you. It is natural to want to yell back or to feel like exploding in some way… . but you can’t. Then, when you got home, you let out a sigh of relief, maybe you screamed, or cried or even laughed about it. These are all natural ways to release pent up emotions without hurting anyone, without negative consequences. Laughing, crying and screaming are all movements of the breath. They are release of the tensioning the Diaphragm. They allow us to exhale and let go. When we exhale, we release tension in the diaphragm muscle and simultaneously release pent up emotions. With every exhale we can move our emotions, allowing them to transform.

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Breathing E xercises: Anatomical Breathing is a technique that emphasizes the natural movement of the breath and brings it gently into conscious control. Anatomical breathing aids any kind of emotional strain or any issue that arises because of stress. S tart by sitting up straight. R elax. C lose your eyes. R elax your jaw but let your lips be together. The tip of your tongue should rest lightly on the roof of your mouth - anywhere behind your teeth. It should feel natural. Focus on your nostrils. Breathing in and out through your nostrils, feel the movement of air just inside your nostrils. You might notice that the air is slightly cooler as you inhale. The air is slightly warmer and more humid as you exhale. Feel the sensation. Next, as you inhale, feel the cool air move down into the lungs. As you exhale, feel the warmer air moving up from the lungs and out of the nostrils. C ontinue to breathe like this until it seems clear in your mind.

Now, begin to deepen the breath. You might place your hand, on your solar plexus, just above the navel and below the ribcage. This is where the breath originates. Now, as you inhale, draw the air in and down into the lung and keep expanding all the way to the place behind the navel. Feel your hand move out as you inhale deeply. As you exhale, feel your hand move in and slightly upward as the warmer air moves up and out of your nostrils. Now, as you inhale, draw the air in and down into the lung and keep expanding all the way to the place between the Kidneys. Feel your hand move out as you inhale deeply. As you exhale, feel your hand move in and slightly upward as the warmer air moves up and out of your nostrils. C ontinue breathing in this way until it becomes very clear in your mind.

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Universal Qi Breath The Breath is not just about the movement of air in and out of the lungs. With the movement of the breath, energy moves through the whole body. The movement of air and energy happens simultaneously. Imagine the universe is made of pure energy, a homogeneous, formless energy. Quantum physics teaches us that this is actually true. Even empty space is filled with a subtly vibrating energy. You might imagine this energy as a bright light filling infinite space without boundary. We are part of this homogeneous and formless energy. The breath is breathing itself. From the formlessness, our minds perceive boundaries, objects, names and forms. As you inhale, imagine that you can draw this energy or light down into the lungs, down to the navel and keep expanding the energy into the whole body. See it reach the fingers and toes, the face and top of the head. See every cell illuminated, intelligent, activated. As you exhale, release all negativity including pain, tension, worry, fear, anger, confusion or doubt. See all negativity easily leaving the body with the breath. Repeat this breath with concentration at least 3-5 times.

Air moves in and out of the lungs. Prana flows through the whole body.

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The Kidney is in charge of the inhale. When you inhale, the enrgy is drawn down and stored between the Kidneys. The Lung is in charge of the exhale. When you exhale, the Lung deflates and all of the air leaves, along with many impurities.

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C upping Therapy to R emove S tagnation C upping Therapy is an ancient technique that uses plastic cups of various sizes to suction areas of skin and muscle. This technique has become much more convenient in modern times. Traditionally, glass cups were used and the suction was created with fire (somewhat risky for beginners), but now it can be effectively performed using plastic cups and a hand-held suction pump. It is very safe in most cases and quite effective. You can purchase a plastic self-cupping kit for around $30 online. It is easy and convenient to perform cupping on yourself. C upping is great for overall relaxation and to release muscle tension because it moves Blood and Qi stagnation. Blood and Qi stagnation usually go together and can result from chronically tight muscles, poor breathing, poor postures, or lack of exercise. Blood stagnation often follows chronic Qi stagnation that manifests as stress related muscle tension. When muscles or connective get tense or contracted for a long period of time, the blood flow diminishes. Due to the diminished blood flow, the capillaries (tiny blood vessels) dilate in an attempt to allow blood to flow more easily. C upping stretches the tissue up away from the body and draws in new fresh blood and fluids. In areas of stagnation where the capillaries are dilated, the suction will create a dark red or purple circle. This indicates that there was stagnation in that area. You might notice that the cups only leave marks in some places and not others. The marks give you more information to build a holistic picture of the energy in your body. These harmless marks will slowly fade before disappearing completely within a few days. For our purposes, you should think of cupping like a deep tissue sports massage. You should apply the cups on tight muscular areas. Don’t use the cups on delicate areas or any area where you would avoid deep massage. Never use cups on broken skin or varicose veins. For best results, use a lubricant oil on the skin before cupping. This helps create a seal for the vacuum. C ups will not work on areas that have a lot of hair because it will not seal to the skin. After lubrication, apply the plastic cup to the skin. Then, apply a moderate amount of suction using the hand pump (1-2 pumps). Leave for 10-15 minutes. Remove and check for the marks.

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GB31-32

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We recommend using the cups mostly on the Gall Bladder and Bladder meridians for beginners. These areas are tougher and usually can benefit from cupping. Try these points: GB21 GB29 GB31-32 BL13-23 Cautions for Cupping: Avoid cupping if you have circulatory disorders Avoid cupping if you have blood clotting disorders Avoid areas with Varicose Veins / Spider Veins Avoid skin irritation or cuts Avoid any delicate areas Avoid areas where you do not want a purple mark to appear

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BL13+23

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Moxibustion and Heat Applications Moxibustion is a targeted heat therapy that can be applied to specific acupressure points. Moxa is carefully burned near the point that is being targeted. It can be used to build Yang Qi in an organ/meridian or it can be used to move Qi and blood that is stagnant. Moxa is especially good for muscle contractions that are caused by C old or deficiency. Abdominal cramping from eating too many cold raw foods can be greatly helped with Moxa. Moxa is also great for people who always feel cold, especially in the winter. In general, moxibustion should be used in the lower half of the body, from the navel down. The lower body tends to be more Yin and stagnant. Moxa, increases Yang qi and moves stagnant blood and Qi. Because the S pleen and Kidney tend to become deficient in Yang Qi, many people will benefit from us ing Moxa on select S pleen and Kidney points in the lower body. For beginners, you should avoid the upper body and arms. The upper body tends to be more Yang already and the heat and smoke of Moxa may irritate the eyes, sinuses and lungs. Moxibustion is always performed using the herb mugwort, Artemesia Vulgaris. You can buy various grades of Moxa. S ome smokeless varieties are now available. The smoke of burning moxa bothers some people. If you have nasal allergies or asthma, avoid Moxa or use the smokeless variety. Or, use other heat applications. From a Western perspective, moxa seems like a complicated and messy way to get heat into the body. Why not just use a heating pad? The ritual of applying Moxa and the smell of burning moxa is deeply healing. S pecialists in moxa say that Mugwort is the herb of choice because it burns evenly, and its inherent oils and aromas have a profound healing effect. Try it out and see for yourself if there is something special about burning moxa. You will need: Moxa roll / cigar (these are about $15/10 rolls) C up of water P ot of sand (optional) Lighter

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Techniques for Self Moxa using a Moxa Cigar: Make sure you are in a well-ventilated room or outdoors. Choose a point to target with moxa. (see below) Light one end of the Moxa as you would incense. Allow it to burn until red hot and smoldering. Use extreme caution as serious burning is possible. Hold the burning Moxa near the chosen acupressure point. Keep the moxa at least an inch away from the skin. Continuously move the moxa cigar in small circles so as not to overheat one area. Warm an area about 2 inches around the targeted point. If it gets too hot, hold it further away. Do this for about 5-10 minutes. Have a big cup of water near by so you can quickly extinguish the moxa. Make sure that you tap or blow the ashes into a water cup every minute or so. Do not allow ashes to fall on your skin. Do this with a meditative concentration. Feel the heat sinking deeply into the core of the body Feel the heat relaxing nearby tissues. You can extinguish the Moxa cigar in a pot of sand. You can also extinguish the cigar in water, but then it will not relight as easily. You can reuse the same Moxa roll, as long as it is long enough to safely hold one end. Use Moxa for: Abdominal cramping from diarrhea. Abdominal cramping from menses. Joint pain that gets worse with cold weather. Cold feeling with muscle tension in cold weather. Lower back pain in cold weather or after menses. Overall vitality and immunity.

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Use Self Moxa on these points: Navel : Relieves diarrhea and abdominal cramping. CV6 : Relieves lower back pain and menstrual pain. SP6 : Improves digestion and overall vitality. KI1* : Relieves lower back pain and relaxes nervous system. *Avoid in Diabetics or anyone with neuropathy ST36 : Boosts immune system and overall vitality. Cautions for Beginner Moxa: Avoid the face, scalp, neck, throat, and chest. Avoid these points : LI1, LI4, ST 9, BL10, BL30, B40. Avoid the Gall Bladder meridian. Do not use Moxa on area with nerve damage or impaired sensation. Avoid using Moxa on children. Avoid with nasal allergies or asthma. Alternative Heat applications: You can use these simple applications to receive muscle tension due to cold or deficient energy much like you would moxibustion. These application are not as targeted, but they can be safely used in the neck and shoulders. Never leave a heat application on for more than 30 minutes. Heating pads Hot water bottles Heated buckwheat or rice pillows : these can be heated in the microwave.

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Using the Mind to Heal the Body C oncentration is our greatest healing tool. With effort and devotion, the mind can be made one pointed like an acupuncture needle. The concentrated mind can direct the movement of Qi in the body. With mastery, you will no longer need to press the points with your fingers. You can simply concentrate on them. Try it! If you want to improve concentration, you need to practice every day for about 10-15 minutes. C oncentrate on any chosen object. C hoose an object that is not moving around, either outside your body or inside your body. In order to concentrate, you have to imagine that your chosen object is the only thing that exists. C oncentration means : receiving sensory information exclusively from that one point or object. If you have trouble concentrating with your eyes closed, keep them open and fix your gaze on one point, a small dot on the wall or a speck of dust. Use a timer and try to stay focused on your chosen object for the entire 10-15 minutes. When you finish, blink your eyes a few times and take a moment to return to normal activity. Objects of concentration: A candle flame in a windless room The heartbeat inside your chest A chakra An acupressure point The tip of your nose The moon A crystal A tiny dot on the wall Anything you choose

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Mental Techniques B ody S cans Body scans can be both a diagnostic tool and a treatment. You can perform a body scan in a seated or supine position. You should feel relaxed and undisturbed by anything. Be in a safe and quiet place free from pets or children. C lose your eyes (if possible) and go deep inside. C oncentrate on the inside of your body and begin to sense what is there. In order to concentrate, you need to feel something. You can use the meridian circuit body scan as a diagnostic tool the reveal blockages along the 12 meridians. (see appendix) You will discover easily which meridians and points are blocked. You should use an audio recording or have someone read it out loud to you so you can remain focused inside with your eyes closed. Body scans are not only diagnostic. They are one of the most powerful natural medicines. S imply becoming aware of tension in the body and organs can begin to heal and change the patterns that we suffer from. The mind, if it is disciplined and positive, is our most powerful healing tool. Mental concentration on specific points brings the Qi/energy to that area and then the blood follows. The body wants to heal. It is always trying to heal itself. But it can only do that if the mind cooperates. Know that when your body heals and the pain is gone, you will be happy and able to inspire others to do the same. Focus ing & Imaging Focusing is another powerful mental technique for healing. In this technique, you do not scan the whole body, instead you focus on one area. You simply let the “loudest” place in the body attract your mind. Which body part is “screaming” at you for attention? Focus all of your attention there. Listen to it. Instead of fighting against it or trying to block it out, go deep into it. Merge with it. S ee exactly what it looks like, feels like, moves like. Let your mind create a very detailed image of the sensations there. The image should be specific (for example: “yellow empty triangle” or “purple banana shape moving up and down”). R eally, it can be anything you see. The image can change and morph. Just get a clear picture of it in your mind. S ee it as a real separate entity. The next step is to name it. Name your pain anything you like. “Yellow Triangle” or “S creaming Tree R oots” or “E lizabeth”. Just name it. The last step is to see it outside of your body. S ee this entity far on the other side of the room. S ee that

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it is not part of you. It is separate. It is changing. What does it look like over there. You should do this daily for a week. Notice how your pain changes.

Mantra and Prayer Whatever concepts we are holding in our minds will create an energy pattern in our body. Imagine that you love all beings everywhere. Just for one minute, imagine that it is really true. What does it feels like inside your body? Does it change the way your body feels? How? Our minds are the real cause of our suffering. When we hold anger, hatred, ambition, worry, jealousy, fear, sorrow, competition, failure, shame, or any mental state, it creates our internal energy pattern. When we hold love, joy and compassion, it creates our internal energy pattern. Our internal energy pattern change the physical body and breath. Mantra and prayer are tools that protects the mind from going into negative states. Because these tools protect the mind, they also protect our bodies also and alter our experience of reality. Mantra can be a simple sound that evoke a powerful feeling. For example, “Ahhhhhhhh” or “Ooooooooo” or “Hmmmmmm”. Humming is a powerful healing technique - We naturally hum or groan when we are in pain. Humming calms the mind, soothes the organs and nerves and heals the body. The Yogis believed that humming invokes the Divine. It is the original mantra. In the Yoga Sutras, “pranava” means a humming sound that evoke the Divine. (Yoga Sutras 1.27) It has no beginning or end, just infinite vibration. It has no limitation of meaning imposed on it. It is simply vibration, the source of all words and concepts.

“Praṇava [Om] is the denoter of That [God]. Repetition of That means to contemplate the meaning of That. Then the understanding of your soul, the Self happens, and there will be an absence of obstacles, that is, obstacles in your path will vanish.” Yoga Sutra 1:27-29

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Words are very unique and powerful sounds. They evoke a clear and positive concept or mental image. The sound itself has no inherent meaning. But, once you learn the words, they have the power to evoke clear images in your mind. S ome mantras are words. These mantras are also prayers. P eace. I love you, Thank you. I forgive you. S how me. Teach me. Only One. Our mental attitude is our very own intimate inward experience that we must endure alone. Our mental attitude towards others is held within us. Anyone that you have anger towards, only you will suffer that anger. G ive up anger. Use prayer and mantra. S ee others as yourself. Wish the best for others, even your enemies. Wish for healing. If you have difficulty giving up anger, try to see the object of your anger clearly. Meditate on it. S ee that it is arising from within you. Ask for guidance from the Divine or from your ancestors.

S ound, E nergy and P ain S ome sounds are chaotic and can grate our nerves and create irritation and anger. Other sounds, especially certain frequencies, can create healing patterns in the mind. You don’t have to be a brain scientist to experience this phenomenon. Music moves our emotions. It creates an energy pattern inside the body and so it can be used as medicine. A beautiful song can make us open and relaxed. A sad song can evoke the release of held-back tears. A powerful rhythm can energize us. When you listen to your favorite song, how does it make your body feel? What changes inside you? What type of music are you attracted to? Why?

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C ase S tudies

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C AS E S TUDY 1 : BL/KI S OS P ractitioner: M History: In reviewing the initial interview form, K’s primary complaint is intense localized pain in the center of her lower abdomen directly below her navel. S he described it as growing in “fierce intensity”. S he first noticed the pain a couple of years ago while running. The pain has a gradual onset often while doing a cardio workout. The pain persists during the workout then after finishing the workout the “pain quickly increases over the next 15 minutes to completely unbearable and then gradually the pain starts to dissipate after 15 minutes to non-existent”. S he believes that the pain is caused by a lack of blood flow to her intestines. S he has explored this with her doctors to rule out a possibly serious condition without conclusive diagnosis. The imagery she used to describe her pain is of “grabbing, squeezing, twisting” - much like her abdomen is being wrung out. Words used to describe the pain were “10/10, red, INTE NS E ”. S he described trying many ways to alle viate the pain without much success. It was significant to note the trauma reported in the interview form. K works as a nurse in a trauma level 1 hospital (prior to and during the C OVID19 pandemic), S he also mentioned the path of trying to conceive a child. In the past several years she has had six miscarriages. When reporting surgeries, she had an accessory navicular bone removed. Additionally, she mentioned having vivid dreams that she often remembers. R egarding digestion, she reported that she has issues digesting red meat, which she generally avoids. S he experiences a normal range of emotions and did not report significant issues regarding her menstrual cycle. MYT P rivate S ession: K met with a S OS MYT practitioner for a virtual private session. K had sent a drawing of her stress pattern with her interview form (see Fig. 1) where the focal point is around the navel. It was discussed how the area is depicted as cinched around the waist - as if there is a deficiency or that it is constrained. K’s struggle with fertility issues and trauma were also discussed in the context of relating to the essence/jing that is stored in the Kidney, located behind the navel. When asked about her navicular surgery, she pointed to the area of her foot where the KI2 point is located. K also discussed the stressful nature of her work environment which can also affect the KI/BL meridian as far as exhaustion

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and trauma. During the session, K mentioned that backbends and hip opening poses are challenging for her, but knows that these poses would benefit her. In press ing points along the KI meridian, she found the points in her feet to be very tender, specifically KI1, KI2, KI3 and S P 6 (a point where the three yin meridians intersect). When pressing on C V4, she noted that this is the location of the pain but that it felt good to press on this point. When pressing on C V6 and C V12, she reported a “big sensation”. Treatment P lan and Dis cus s ion: The goal of the treatment plan was to restore and nourish imbalances along the KI meridian and generally within the yin organs. It is important to connect the flow of qi throughout the body, connecting the upper body and the lower body, through blockages in the middle of the body, especially at the navel. The treatment plan was written in a short and simple format as a way for K to take a restorative break from the stressors in her life. P os tures / Meridian S tretches : hold for several minutes, focus on long exhalation of breath, idea of restoration C hild’s pos e : hold fists at S T25/KI 16; or gentle abdominal massage; or dia phragm release B addhakonas ana (can press on - choose a few): KI1, LV3, KI 2, G B41, S P 3/4/6, KI 3, S P 6) can then transition to supine Baddhakonasana (can press on LV14, points in abdomen such as C V4/6/12, S T25, KI 16, G B 26) S phinx (can meditate on relaxing abdomen, releasing diaphragm; can meditate on C V points, can meditate on connecting upper and lower body by mentally tracing meridians such as Kidney, S pleen, or Liver up the body from the feet) S elf-A cu P oints : KI I, 2, 3, 16 S P 3,4,6 LV 3,14 G B 41, 31, 26 S T 25 C V 4,6,12

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Breathing Techniques: Focus on lengthening exhale to help release diaphragm (relax LV/GB/ST/SP organs) Activate bandhas to help balance/connect upper and lower body energy. Concentration / Meditation: Embrace/understand/build yin energy. Can meditate on the idea of nourishment (SP/ST) and accessing life essence/building your seed (KI)

Pain drawing by patient.

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C AS E S TUDY 2 : S T/S P S OS P ractitioner: H His tory: In reviewing M’s interview form, her primary goal was to address feeling “exhausted and stiff mostly in the mornings”, also describing it as “extreme fatigue”. S he also experiences “constant lower back pain” that she relates to a period of time when she was lifting weights. S he noted that when she first noticed the pain, she was going through major life changes such as moving to a new city from a different country and changing careers. To describe her pain, she used the words “super heavy”, “squeeze”, and “ice”. S he also mentioned that she feels anxious about what is going to happen next in her life, that she often thinks about her decision to change her career which can lead to repetitive feelings of worry. M also mentioned that practicing backbending yoga poses has a positive effect on how she feels in her body even though they can be challenging for her. MYT P rivate S es s ion: In the virtual session, the S OS practitioner sensed an imbalance in the S tomach/S pleen meridians resulting in a feeling of heaviness, fatigue, and worry. The S OS practitioner noticed that M also displayed signs of tension along the G all Bladder meridian such as jaw tension, one sided back pain and abdominal tension on the right side of the front body. In the session, the S OS practitioner described the relationship between stress in the Liver/G all Bladder and its effects on the S tomach/S pleen pairing. When palpating points, M noticed a tenderness on S P 6 and S T25. Other points palpated that were reported as very tender were LI4, LV3. Treatment P lan and Dis cus s ion: The recommended treatment plan works to strengthen the S pleen and other yin organs and works to balance stress by accessing the Liver and G all Bladder pathways through asana and recommended acupressure points. The S OS practitioner provided a short version of this treatment plan while also educating M on the effect of stress on the S pleen. Following this is a longer treatment plan that details multiple points and asana to aid in grounding, resolving feelings of stiffness in the body, and calming anxiety.

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S hort vers ion of treatment plan: R eplenish S pleen energy regularly to avoid fatigue, also work with Kidney energy for fatigue or tiredness associated with Adrenal glands. S pleen is the organ of intellect that also allows upliftment of energy. When it is imbalanced, one can feel very heavy and exhausted. Liver and S tomach/S pleen work together to balance one another. S tretching the S tomach with backbends is very helpful for releasing anxiety and the digestion of experiences, helping with over thinking. Incorporate forehead to knee postures If needing quick acupressure, do S P 6, LV3, LI4, Ht1, S t 25 S tretch and activate S tomach meridian, include more of the above postures in your practice and especially yin style inner leg stretches for the Liver, S pleen, and Kidney. Do yin backbends for Lungs and Heart. Hold the points, enjoy! Detailed vers ion of treatment plan: P os tures / Meridian S tretches : Anahatasana/puppy pose for stretching lung, focus on exhalation Frog pose S amakonasana/wide legs split or wide legs forward folds (for low back) Backbends, standing backbend, dhanurasana, camel pose Janusirsasana, forehead to knee (good for S pleen + balance) P yramid with forehead to knee R abbit pose S elf-A cu P oints : For relaxation and relief of stiffness- press on P C 6 + TH6 HT7 for anxiety, stress, to calm mind LI4 moves chi in the body, for pain (Large Intestine/letting go of the past) LV3 for pain and moving energy/balancing Liver energy KI1 for grounding energy Abdominal massage + Wind G ates for general purposes TW17 for jaw clenching or pain G B30 +G B31 for muscular tension S T 36 +S T 12 HT1 SP 6 S T 25 on both sides of the navel for lower back pain BL23 for Kidneys LU2 KI27

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S I 11 LV14 I recommend you hold and press or massage all of these points, in a sequence, as a self care method. B reathing + C oncentration + Meditation : Nadi S hodana, concentrate in the center of the chest Mantra Meditation

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C ase S tudy 3 : G B/LV S OS P ractitioner: M His tory: In reviewing N’s interview form, her area of tension is specifically located on the left side of her lower back on the quadratus lumborum muscle (see Figure 1). S he describes pain, stiffness, spasms, and a raised area/ “dome” in the area that occurs right before she begins her menstrual cycle. The pain is also triggered by a stressful lifestyle where she is used to working long hours as a sound professional and yoga teacher. S he relates the beginning of this pain to an injury in this area from 14 years ago when she was “swimming like crazy”, having relationship issues, and had just quit her job. S he described multiple stressors and indicated that there were multiple incidences of trauma in her life that she did not detail in the interview form. S he also noted cramping and pain related to her menstrual cycle. Words used to describe her pain are “dark red, oval shape, tight, stabbing, swollen”. MYT P rivate S es s ion: N was direct, animated and engaged during the virtual session with the S OS practitioner. When asked about treatment for the pain and the appearance of the “dome” on her back, she had mentioned that she has worked with two acupuncturists (and other practitioners) in the recent past regarding the area. One acupuncturist would place needles directly on the area of pain. The other acupuncturist would place needles around the area of pain - most of the treatments focusing on the back body. R egarding her yoga practice, she reported that backbending poses were challenging for her and noted the mental aspect of not knowing how long she would be able to hold a pose for. To complement what is already being done, N and the S OS practitioner discussed practicing areas that would target the front body and points along the G all Bladder meridian that she can access on her own. S he had a strong reaction to diaphragm release in child’s pose, cupping on G B31, and pressing on acupressure points - G B26, and C V12. Treatment P lan and Dis cus s ion: The one sided nature of her pain pattern, her stressful lifestyle, and issues with her menstrual cycle lead to imagery of an imbalance with the Liver and G all Bladder organs/Wood element. The following treatment plan targets

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points and presents a practice that she can conduct on her own in between sessions with her existing practitioners that were working on areas on her back body. As a complement, the SOS practitioner found it important to highlight targeting release on the front body through diaphragm release technique and acupressure points. N provided feedback a few weeks after the private session and reported that she found the treatment plan helpful, especially in targeting GB31 using a cupping set. Postures / Meridian Stretches / Self-Acu Points: Meridian activation - front body, side body (can stay longer on GB meridian, especially the ribs), back body (tap on sacrum) Warm up area of tension with acu balls (if the area is too sensitive can lean against a wall rather than lie down on the balls): Lateral movement on QL from side to side on each side of spine Roll out the BL meridian from BL18 (behind the sternum) all the way down to the glutes. Can use one ball on each side of the glute to relax area below QL Baddhakonasana - press KI1, LV3, SP6 - grounding, release emotional stress, activate yin Supine Baddhakonasana - press LV14 and GB26 - releases LV/diaphragm, alleviate pain Child’s pose with diaphragm release / fists in abdomen on either side of navel Modified Camel - can put hands on Kidneys to visualize restoration/warming of the organ, can also visualize the BL and KI meridian throughout the body CV12 release Cupping Kit: GB31 (mid point of IT band) + GB21 (top of trapezius) BL18 (in line with sternum) - will help to target stress in LV,GB and diaphragm BL 23 (in line with navel) - will help to target stress in KI meridian

Pain drawing by patient.

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C ase S tudy 4 : P C /TH S OS P ractitioner: H His tory: In reviewing the answers to T’s interview form, the responses were notably brief, predominantly with one word answers. T reports all over constant body pain and stiffness - specifically in the hamstrings, back, and inner fore arms. He was diagnosed with Multiple S clerosis ten years ago but has been dealing with symptoms for years prior to a formal diagnosis. When asked what was happening during the time of noticeable pain and why this may be happening to him right now, he indicated that “MS ” is the cause, “nothing” else was going on at the time, “just normal life”. For regular medications, T takes medications related to his Multiple S clerosis diagnosis, antidepressants and regular marijuana (which helps him to relax). He noted that lack of movement can make the pain worse. Additionally, when asked what he would want to change about his life, he responded “less debt”. It is noted that being in debt can be a significant factor in his general stress level. MYT P rivate S es s ion: In meeting with T for the virtual session, the S OS practitioner noticed his posture as hunched forward. Much of the discussion revolved around the theme of Multiple S clerosis and the effect on his body. It was noted that T is very stressed out at times and seems to be holding it in his chest resulting in extreme muscle tension, tightness in the diaphragm and heartburn. T seems to have an initial resistance to the connection between emotions and the expression of stress patterns/pain within the body but was open to trying the treatment plan as he does link the relationship between body tension and feelings of anxiety and stress. After palpating the following points, T seemed much more relaxed. P oints P alpated: G B4 - reported as very tender BL62 - reported as very tender BL60 - reported as very tender KI1 - reported as very tender - seemed to me to be in pain, said he was getting a hip stretch at the same time with ankle on opposite knee KI3 - reported as VE RY tender too S I19 (wanted to find a point on S I that he could easily access) - reported as very sore

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P C 8, P C 4-7, myofascial massage with forearm stretched/hand flexed/fingers facing the body - reported that his arms were very tight but doing these points felt good. Treatment P lan and Dis cus s ion: Due to the effects of Multiple S clerosis, doing self acupressure can be challenging for T as he has weakness in the right hand. This treatment plan is written in a way where T can find the self acupressure points and asana to be accessible. It is meant to be a daily practice for approximately 25 minutes a day. He has the choice to do the asana separately from the self acupressure or in combination. The asana and self acupressure points target his areas of tension on the back body (Bladder, Kidney, S mall Intestine Meridians) and along the P ericardium Meridian. A future treatment plan can include asana/points that target the Liver Meridian to complement the work along the E motional Axis as well as points that target releasing tension in the diaphragm. As his consciousness shifts towards more of a connection between emotional states and stress patterns, it would be important to note how this may affect the expression of pain throughout the body and his relationship with his pain. P os tures / Meridian S tretches : Meridian arm stretching (Lung, Large Intestine, P ericardium, Triple Heater, Heart) S eparate leg stretching with blocks to stretch hamstrings and lengthen spine (press on BL10) C at/cow to stretch back and breathe - flip wrists for P ericardium S tretch Wide knee child pose to stretch back, groin, lengthen spine - stay for 3-5 min Locust/superhuman for back strengthening S phinx stretching Kidney pathway C amel - support lower back S eated spinal twist Tarasana P low S avasana - can do breathing techniques here

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S elf-A cu P oints : While seated, lean forward and rest abdomen on thighs - BL62, BL60, KI3 Then sit up for KI1 one side at a time, getting a hip stretch at the same time with ankle on opposite knee KI27 daily depending on hand strength S I15,16-17 pull and massage between these points S I19 in the depression in front of tragus when mouth is open Also can do G B4 here to release tightness in jaw (stress) * Additional BL and S I points on back body - use balls, roll - BL pathway with focus on BL13-17, also ball/sock roll on wall - S I11,12,13 P C 8, P C 4-7 myofascial release, B reathing: Alternate nostril breathing and/or count inhale 4/ hold 4/ exhale 4/ hold 4 de pending on hand strength at the time. C oncentration / Meditation : S ound purification 1 each root, heart, throat, senses Brahmari breathing two times

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C ase S tudy 5 : HT/S I S OS P ractitioner: M His tory: In reviewing O’s interview form, the most presenting pain was along the G all Bladder meridian. S he reported tightness and shooting pain in the side body especially in the IT band, calves, ankles. G enerally, her body “feels very crooked”. S he has a history of back injury including sciatica and general lower back pain. When she first noticed the pain, she recalled that she was feeling frustrated with her sense of self, recently broke up with a partner, and living alone for the first time in a while - feeling “a little lonely and scared”. To de scribe her pain, she used words like “electrical”, “shooting”, “like it ricochets from my ribs, and all down my legs like a pinball machine”, “deep down inside my bones sometimes”. It was noted that she does not have restful sleep and takes antidepressants. When discussing vocation, she mentioned feeling regular anxiety about going to work, regardless of the job. MYT P rivate S es s ion: In the virtual session, O was able to discuss her physical pain. S he tended to avoid postures such as C amel pose and other backbending poses to avoid the pain. O was able to discuss regular patterns throughout the day such as feeling tired and taking a nap at noon or 1pm (noted as the time for the Heart and S mall Intestine in the Organ C lock tool). O was then able to discuss feelings that would come up during her yoga practice - feelings that she had not discussed openly before. S he would regularly feel anger and jealousy - a sense of competitiveness towards peers and teachers in the yoga community. This would also result in negative feelings about herself. There was a general theme of difficulty connecting with self and others. In being able to discuss this honestly, the S OS practitioner noted to O that this may be the beginning of a shift from this negative self concept as O expressed a goal of wanting to teach from a place of compassion. P oints palpated: P C 1 - reported feeling a sensation in shoulder blade HT3 - reported as not feeling much, left side more sensitive P C 6 and TH 5 reported as feeling good HT7 - reported feeling an opening, sensation in arm and elbow

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Treatment P lan and Dis cus s ion: This treatment plan is Heart centered as the S OS practitioner assessed that it would be impactful as O was able to discuss thoughts and feelings that she had not discussed before with another person. O is encouraged to observe and connect with her own sense of Heart energy and self wisdom as she practices the stretches and acupressure points. This treatment plan does not include yoga asana as asana elicited negative feelings about self - in this, there are many tools that MYT can offer to individuals who experience different relationships between asana and their self concept. Note: In later reviewing this treatment plan, it is recommended to add a point along the Kidney Meridian such as (KI1, KI3 or KI6) for a sense of grounding and balancing of the Heart fire. Kidney and Heart are related as part of the spiritual axis. P os tures / Meridian S tretches : Lung Meridian stretch P ericardium Meridian stretch Heart and S I Meridian stretch S E LF-AC U P OINTS : G B21 - massage area S T12 LU2/LU1/P C 1 then HT1 HT 3 P C 6/TH5 PC8 HT7 C V17 and savasana B reathing : Lengthen exhale C oncentration / Meditation : Listen and observe Heart energy (what does it feel like? Do you see colors/images/light? What is it telling you? C an you connect to the concept of self, wisdom, spirit?)

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C ase S tudy 6 : LU S OS P ractitioner: M His tory: In reviewing K’s interview form, her area of tension is “overall stiffness/ tight muscles”. S he reports tension in the back body and the hips. Additionally she has shallow breathing and tends to hold her breath. K notes that she believes that she needs to “release, surrender” in answering why she believes her stress patterns exist in her body. S he also notes experiencing emotional, sexual, and mental trauma but did not elaborate. K works as a flight attendant, an aromatherapy practitioner, and a reiki practitioner. The answers to the interview form were brief, so there was much more to explore in the private session. MYT P rivate S es s ion: Meeting on a virtual platform with the S OS practitioner was important in illustrating the imagery surrounding K’s stress patterns. To describe her pain, she used words like “the color grey, lack of air”. S he had a benign cyst removed from an area near her neck and pointed to an area close to the Lung S hu P oint on the Bladder Meridian. In addition, with regard to her tendency to hold her breath, the S OS practitioner discussed that in the Five E lement Theory, the Lung rules the exhale and the Kidney rules the inhale. K then recalled that she forgot to include that she experienced adrenal fatigue for a period of time a few years ago. When palpating points, she responded that LU1 and 2 were quite tender and that the practice of diaphragm release in C hild’s P ose “has had a huge impact”. P C 6 (to help release the diaphragm) was also tender. When discuss ing yoga poses, she mentioned that she enjoyed practicing C amel P ose, even though it is challenging for her. S he described initially feeling nauseous when first practicing this pose and knows that it “releases so much” for her. S ince she has an aromatherapy practice, she has already been practicing acupressure points paired with essential oils. For example, while pressing on KI1, she would also use the essential oils of Vetiver as she finds this “nourishing”. K discussed a strong desire to connect with nature, and aromatherapy was a way to enact this.

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Treatment P lan and Dis cus s ion: S ince K was already practicing acupressure points with essential oils, the S OS practitioner worked to incorporate this as part of the treatment plan. In forming the treatment plan, there was the discussion of working to feel more grounded and visualizing the imagery of a tree as a healing practice - where the branches are like the Lungs and the roots help to provide grounding energy (Kidney). K identified the use of fir oils for opening up the ability to breathe and feel grounded, to release sadness and grief. K was quite receptive to the treatment plan as it incorporates her goals of being closer to nature and includes her current practice with oils. P os tures / Meridian S tretches / S elf-A cu P oints / C oncentration : Use Fir oil - on C V12 to help increase flow of breath throughout body, help target release of diaphragm/removal of this as a barrier, release heaviness and grief, ease stress in LV/G B, visualize the image of the tree (breathing and grounding) Lung and Large Intestine Meridian stretches Baddhakonasana + KI 1, LV3, S P 3 and 4 S elf acupressure points - LU2, LU1, P C 1, then HT1 C amel - can place hands on Kidneys on back to connect, visualize KI or LU meridian flowing throughout body P igeon - lengthen exhale, visualize the relaxation of the diaphragm P C 6 - focus on diaphragm release with this P C point C hild’s pose with diaphragm release/fists in abdomen (long hold) C V17 / savasana - focus on heart energy B reathing: Focus on lengthening the exhale in everyday life to help release diaphragm long smooth breaths

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C ase S tudy - Longitudinal S OS P ractitioners: R , M, S This case study can be an example of how a client’s relationship with their pain and stress patterns can shift with consciousness about their energetic pathways. T met with three different S OS practitioners, with several months of practice in between the first and second meeting - as part of telemedicine and as a participant in a training. His tory: T’s initial area of pain was at the center of her sternum, while also reporting significant tension in her upper back and an occasional feeling of a “lump sensation in throat/neck” (which is more noticeable when emotionally overwhelmed and right before she gets her period). The pain in the sternum was described as “7/10”. Words used to describe her pain were “ gripping, tight, heavy, hot, like heat is stuck - yellow, orange, red colors, dry”. T works in the medical field and has been in a stressful environment for years (including while she was in college). At the time of the meetings she had been in a transition phase between jobs. In addition to describing her pain patterns, T also recognized the need for creating emotional boundaries in a work setting and with others in her life. S everal months later, as part of a training, T updated her interview form to reflect her current patterns of pain and tension. S he reported experiencing painful periods, breast tenderness (especially on the lateral right side), and tension in the lower abdomen. Her period pain was described as “red, angry, warm, chaotic”. Her breast tenderness was described as “heavy, cool colors, stagnant”. In this interview, she was able to describe more emotional introspection. S he recognized patterns of being with partners who have been emotionally unavailable, not being fully open with herself, and struggling with feelings regarding self worth. S he described wanting to “stay in the lane that actually lights me up”, “finding greater ease”, “following my heart”. At this period of time, she was still on a break between jobs and able to gain perspective on the long term effects of stress in her body. Additionally, seven months after her initial meeting with a MYT practitioner, T was able to update that she compared recent blood tests to tests from about a year ago. S he noticed that her vitamin D, white blood cell count, and red blood cell counts all increased. S he reported feeling as if her blood and immune system felt stronger, that her overall vitality has been elevated through

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her MYT practice.

MYT P rivate S es s ions and Treatment P lans : S es s ion 1 (A pril 2020): In the first virtual session, the S OS practitioner noticed body language where T expressed fullness and movement within the rib cage. The theme of the discussion revolved around feelings of stuckness in the body, tension, heat, “not digesting emotions”. P oints palpated in this s es s ion: C V12 - reported as “very tender” with dramatic reaction, shooting pain into mid back, sternum and scapula LV14 - reported as tender but feels good P C 8 - diagnostic heat - reported as tender Under R ibs / Diaphragm area : reported as tender and feels good LV3 - reported as tender Treatment P lan 1 and Dis cus s ion: The goals of Treatment P lan 1 are to: ● R elease emotional tension /release diaphragmatic tension / improve exhale ● S trengthen C ore muscles and P ostural Alignment (Belt Vessel, P elvic Floor, Deep Transverse Abs) ● Build mental connection between diaphragm, core muscles and tension patterns ● R elease Liver Qi S tagnation - muscle tension in mid back, throat, neck (G B meridian), P MS symptoms ● Decrease localized irritation in sternum S elf-A cu P oints : LV14 + C V12 + Diaphragm release in child pose G B26 (oblique abdominals) G B21/TH15 massage or cupping LV3 - Qi stagnation HT1 release

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P os tures / Meridian S tretches : P C /TH stretch, S tanding side stretch B reathing / C oncentration / Meditation : Focus on lengthening exhale S ound Purification : AHH YOO S OH S HHHH breath with P alms up - right side higher

S es s ion 2 (A ugus t 2020): In the second virtual session, T was able to describe the effects of the initial treatment plan that she had been practicing. As a result she was able to reflect on a difference in her relationship with pain. S he felt that she was “in the driver’s seat” and more able to “meet the pain” and adjust rather than feel overwhelmed by it. S ince she was on a break in between jobs, she was able to reflect back on her past work environments and stressors. This was a recurring theme in the conversation with the S OS practitioner where T was able to notice triggers when around certain people, the theme of her dreams, and stress patterns in her body. P oints palpated in this s es s ion: K1 - reported tenderness on both feet S P 6 - reported significant tenderness G B21 - reported significant tenderness C V6 and C V4 - reported that it feels good to press on these points C V17 caused a sensation up the spine Treatment P lan 2 and Dis cus s ion: The goal of this treatment plan was to continue the goals of the initial treatment plan with a focus on deepening T’s awareness of the energetic pathways. S ince she reported tension in the lower abdomen, this treatment plan targeted this as well. T mentioned feeling regularly tired in the late afternoon. It was agreed upon that this treatment plan can be a 15 minute break for T to help in feeling grounded and restored. P os tures / Meridian S tretches / S elf-A cu P oints / B reath / C oncentration : Arm Meridian S tretches (do while standing or seated, long exhales, visualize diaphragm, creating space in upper body with the breath): Lung - focus on letting go with the exhalation

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Large Intestine - focus on letting go with the exhalation P ericardium - focus on center of chest, the tissue that surrounds the heart, moving with the breath on top of the diaphragm Triple Warmer - focus on the flow of energy throughout the organs Heart/S mall Intestine - focus on center of chest, observe heart energy Baddhakonasana while pressing on KI1/ LV3 , then S P 6- grounding, releasing, strengthen yin C hild’s pose with diaphragm release C amel Massage upper traps and press on G B21 - sending yang energy downward Massage inner forearm, P C 4,6,7 P C 8 HT7 Lie down preparing for corpse pose: C V4, C V12, C V17

S es s ion 3 (A ugus t 2020): This third virtual session was conducted a week after the second session. The S OS practitioner noticed redness in T’s neck while discussing life goals and past work stressors. T was able to express enthusiasm regarding her self practice and knowledge gained regarding the MYT trainings. The S OS practitioner observed general themes of “burnout” and wanting to “soften and nurture more” in their discussion. P oints palpated in this s es s ion: S T12 - reported as feeling good, feels sensation in jaw, spine and inside of shoulder blades, can take a deeper breath G B 21 - reported as feeling “excellent”, noticed more tension on left side G B 26 - reported as feeling “nice” with more sensation on the right side S P 4 - reported as tender on both sides, feels “grounding” on the left side S P 6- reported as very tender S P 9- reported as very tender S P 10- reported as very tender on the right side LV 5 - reported as tender on the left side, elicited a big exhale Treatment P lan 3 and Dis cus s ion: The goals of this treatment plan were to relieve discomfort and breast tenderness related to her menstrual cycle by targeting the Liver and G all Bladder meridians. The S tomach and S pleen meridians were also included to address the tiredness that can come with worry and overthinking. Additionally, the

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Heart and P ericardium meridians to help T feel more confident, heart centered and able to connect with her desires/goals.

P os tures / Meridian S tretches : Keep up with meridian stretches practice Try Yoga Nidra again, yin yoga practice, sound bath, meditation- anything to nurture and restore, supporting what’s needed during your cycle. Yin yoga poses to try: S upine twist S upported bridge (with block under back and legs straight) C hild’s pose walking hands right side, left side, center, with S T 25 massage Diaphragm release S elf-A cu P oints : S T 12 - connect head and heart, release worry G B 21 - send rising energy (anger, frustration) down HT 1 - calm mind, connect to highest desires P C 8 - balance extreme emotions, cooling (might calm rising heat in neck) Menstrual health: LV3, S 4, S P 6, LV5, S P 9, S P 10, S T30 S moothing emotional flow, balance liver energy: LV14, diaphragm release C onstipation: S P 15 (this one you get in abdominal massage with fists, next to S T25) B reathing / C oncentration / Meditation : As you press on points, concentrate, breathe, like a meditation focus attention there. E specially with S pleen points, can stay longer and nurture the point. You can also use states of mind for meditation or as a mantra anytime: S tomach / S pleen: “I trust myself” “I respect the needs of my body” “I care for myself” Liver/G all Bladder: “I am free to change and grow” “I forgive you” “I am free to create and express everything” “There will be time for everything”

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Appendix

Meridian Ghost by Hajera Ahmed

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P ain and Food Western science has not yet fully embraced the idea that food is important, perhaps because it is so difficult to let go of the comfort and culture of food. But, if you want to decrease pain and inflammation, you must consider dietary changes. To decrease inflammation, eliminate processed sugar, meat, dairy, eggs, alcohol, and gluten. Avoid eating any foods that you are allergic to. To decrease constipation and related pain patterns, eliminate gluten, meat, dairy and eggs. Increase intake of raw fresh fruits and steamed vegetables. Drink more water. To reduce pain sensitivity, eliminate sugar and eats more nuts and seeds. To reduce muscle tension, eliminate coffee, tea, sugar, chocolate, meat and eggs. To reduce dehydration and muscle cramps, eliminate caffeine and alcohol. E at celery and fresh fruits. To improve mood, increase your intake of antioxidants (bright colored fruits vegetables and spices: Blueberries, cherries, mangoes, apples, cinnamon, fresh ginger, fresh turmeric, pepper, green tea). There is no magic food that can erase bad food. It is important to eliminate the junk. Do it!

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The Questions What is your primary goal or concern? How intense is your pain right now? Where exactly is your pain? Is the feeling localized or diffuse? Does the physical sensation move or stay in exactly the same place? When do you first remember having that pain? Was the onset sudden or gradual? What were you doing when it started? What other things were happening in your life at that time? Deep down, what do you think caused the pain to start? Why is this happening to you right now? Does this pain prevent you from doing anything? What specifically? How would you describe your pain in words (colors, shapes, movements, etc)? C olors: S hape, movement and texture: Qualities: S ymbols:

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Is the level of physical or emotional pain constant or does it change in intensity? Is it worse with movement or stillness? Is it worse with heat? Is it worse with cold? Is it worse with eating / not eating? Is it worse with pressure or massage? Is it worse in the morning or night? Is the pain worse when you are tired? Does it hurt more when you are angry or sad or otherwise emotional? Does it hurt more when you are around certain people? What emotions do you regularly feel throughout the day?

P as t Health : What are your past injuries? Do you have any scars? Have you had any surgeries? E motional or sexual traumas?

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C urrent Health : S leep / Dreams : Do you get sick often? Do you have shortness of breath, sinus problems, clogged nostrils or asthma? Allergies: Urinary: Menstrual C ycle: Digestion and E limination: Do you have any food cravings?

Daily Habits & L ifes tyle: Are you taking any Medications? Do you use any recreational drugs? Do you smoke? Do you have a spiritual or religious practice? What helps you relax? Do you have a physical exercise routine? What is your profession? Do you like your work? What would you change about your life if you could?

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P hotography by Monty S tilson www.TheYogaG ent.com Translations by Martina Kali Lee Models : Heather E llis, Melissa S oong, S ara C orenzwit, Adam S ica , Jayquan Jackson Drawings by : Dr Buddhika Ambawattha MBBS (S ri Lanka) Thank you to all of the teachers, especially Dr Mark S eem, Dr Mutulu S hakur, Dharma Mittra, Bhagavan Das, the great Divine Mother in all of Her forms, the great S upreme S elf and Unity of All.

For more information on our online and in-pers on trainings : www.S cienceofS elf.Yoga For more information of Meridian Yoga Therapy s es s ions : www.MeridianYogaTherapy.com

C opyright 2020 S cience of S elf