Dr. Deb’s 5-Day Kickstart toGrounded, Joyful Energy

Day 1: Dance

When I teach my PranaShakti Dance class I always look for the following things as women walk into the room:

1. What’s out of balance? 2. Where is the energy stuck?

And I ask them to reflect on:1. What they want to release.2. What they want to magnify.

I recommend you reflect on those questions and then dance it out and dance it in

Here’s the music I used for our dance:

Hallelujah by Aykanna – to provide calming, grounding energy

Thank You For This Day by Karen Drucker – to provide joyful energy and to release blockages in the pelvis, solar plexus, chest and throat.

Drum Dance by Inanna & Sisters in Rhythm – to enhance left-right brain communication

Day 2: Heart-Brain Coherence

HeartMath research suggests that meditation is much more effective when the

exercise is geared not towards the head, but the heart. The “Heart Lock-In”

exercise serves as a buffer against stress. The “Quick Coherence” exercise is a

powerful emotion refocusing technique that connects you with your heart power

to help you release stress, balance your emotions and feel better fast. The Quick

Coherence technique can serve as a short exercise you can do any time of the

day in about a minute to restore your heart’s consistency. On the way to your

next meeting, while waiting for the stoplight to turn green or before your next call.

Quick Coherence steps

Step 1: “Heart Focus”

Focus your attention in the area of your heart. Gently focus in the center of your

chest, the area of your heart. If your mind wanders keep shifting your attention

back to the area of your heart.

 

Step 2: “Heart Breathing”

Focusing on the area of your heart, pretend your breath is flowing in and out

through that area. Breathe slowly and gently, in through your heart (to a count of

5 or 6), and slowly and easily out through your heart (to a count of 5 or 6). Do this

until your breathing feels smooth and balanced and you find an easy rhythm.

Step 3: “Heart Feeling”

As you continue to breathe through the area of your heart, recall a positive

feeling, a time when you felt good inside, and try to reexperience it. Allow

yourself to feel this good feeling of appreciation or care. If at first you can’t feel

anything it’s okay, just try to find a sincere attitude of appreciation or care. Once

you’ve found a positive feeling or attitude, sustain it by continuing your heart

focus, heart breathing and heart feeling.

Heart Lock-In steps

1. Gently shift your attention to the area around your heart.

2. Shift your breathing so that you are breathing in through the heart and out

through the solar plexus.

3. Activate a genuine feeling of appreciation or care for someone or something in

your life.

4. Make a sincere effort to sustain feelings of appreciation, care or love while

radiating them to yourself and others.

5. When you catch your mind wandering, gently focus your breathing back

through the heart and solar plexus and reconnect with feelings of care or

appreciation.

(After you’ve finished, sincerely sustain your feelings of care and appreciation as

long as you can. This will act as a cushion against recurring stress or anxiety.)

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The Magic Garden(Taught to me by Dr. Doris Cohen, author of The Healing Power of Repetition)

Step 1: Say STOP! While saying “Stop!,” visualize a stop sign.

Step 2: BREATHE. Inhale deeply through the nose, hold the breath to a count of

four, then exhale slowly through the mouth (the exhale is longer than the inhale.)

Remember not to cross your arms or legs, and keep your facial muscles relaxed.

Step 3: ACKNOWLEDGE – “Whoops, there I go again!” Affirm that you’re the

author of your story. The statement “Whoops, there I go again!” will help you

acknowledge your story without judgment.

Step 4: MEET THE CHILD: Create a magical garden where you meet your

seven-year old self and give her love and reassurance.

Step 5: SEPARATE FROM THE CHILD. Reassure the child that she is safe,

sound and loved; then detach yourself leaving her in the safety of the magical

scene and Angels.

Step 6: RETURN TO THE PRESENT AS AN ADULT: State your name, your

age, your location, and the year in order to come back to the present and your

adult self feeling alert, refreshed, revived, and replenished

Day 3: Create a Container For Your Day

In Ayurveda, the term ‘dinacharya’ means daily routine – and it’s the closest word to describing what I mean by creating banks for your energy. Basically, it’s a set of practices that you do first thing in the morning and just before going to bed create strong banks for your energy. These practices also help renew and sustain your energy.

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A daily routine is absolutely necessary to bring radical change in body, mind, and consciousness. Routine helps to establish balance in one's constitution. It also regularizes a person's biological clock, aids digestion, absorption and assimilation, and generates self-esteem, discipline, peace, happiness, and longevity.

Wake Up Early in the MorningIt is good to wake up before the sun rises, when there are loving qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average vata people should get up about 6 a.m., pitta people by 5:30 a.m., and kapha by 4:30 a.m. Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.

Say a Prayer before Leaving the BedYou can use the guided morning gratitude that I recorded for you or a prayer of your own.

I also love this morning prayer from Ayurvedic physican, Dr. Vasant Lad:"Dear God, you are inside of me, within my very breath, within each bird, each mighty mountain. Your sweet touch reaches everything and I am well protected.Thank you God for this beautiful day before me. May joy, love, peace and compassion be part of my life and all those around me on this day. I am healing and I am healed."After this prayer touch the ground with your right hand, then the same hand to the forehead, with great love and respect to Mother Earth.

UPON WAKING:1. Wake up (best to wake up no later than 6 a.m.)2. Put a kettle of filtered water on to boil3. Pour hot water into a mug to drink after you brush your teeth.4. Put 1/4 tsp salt in 8 oz of filtered water in a neti pot. Pour a tiny bit of hot

water in the netti pot and fill the rest with room temperature filtered water – so the temperature of the water is body temp. (or use Nasya oil depending on your mind-body type and the time of year. If you are dry or the weather is dry, you may prefer using oil over Neti)

5. Scrape tongue – making sure to elicit the gag reflex a few times in order to stimulate digestion

6. Brush teeth7. Use neti pot or nasya oil

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8. Apply warm oil to whole body starting with feet. Work into toes, rotate ankle,long strokes up legs and arms, round strokes over joints. Clockwise around belly. (Organic Sesame, Almond or Coconut are best or purchase Ayurvedic oils from one of the resources at the end of this list.)

9. Women: apply breast oil. Tap thymus, Milk under the armpits, spread from center, circle around breasts (both directions), knead, jiggle, tweak www.pomegranatebreastoil.com for Ayurvedic breast oil.

10. Take a warm shower.11. Spend time in meditation and set your intention for the day.

BEFORE GOING TO SLEEP:1. Turn off electronics at least 2 hours before going to sleep.2. Take a bath using 1 – 4 cups sea salt + 10 drops lavender and tea tree or

Frankincense essential oils to help you relax and release other people’s energy from the day. (remember to mix the oil with a tiny bit of shampoo or liquid soap to emulsify it.)

3. Just before going to bed, write 5 things you are grateful for. Your mind continues to process the last thing you were thinking about when you go to sleep, so it’s good to be thinking of gratitudes. This provides a perfect bookend for the intentions you set in the morning.

4. Once you are under the covers, tighten up all your muscles and hold your breath as long as you can. Then let everything go. This is a great way to release any residual tension from the body.

Where to buy Ayurvedic oils:www.banyanbotaincals.com www.ayurveda.comwww.lifespa.com

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Day 4: Tap In Your Resources and Allies

Based on the science of EMDR, I use bilateral tapping to magnify positive feeling states to support you during challenging times. The first resource to create is a ‘safe, peaceful place’ that you can go to in your mind.

GUIDED MEDITATION:

This may take a few minutes to open.

Click here for a guided meditation to help you create your safe, peaceful place:

Day 5: Clear Other People’s Energy

Whenever you realize you’ve picked up other people’s energy or when yours seems to be fragmented or drained, stop what you’re doing and do this:

Stand tall. Take a few deep breaths and say the following out loud:

“All energy and frequencies that did not originate with me, leave my system now and return to your originator.

Call Your Energy Back

I call back all my energy from people, places, situations, things…all dimensions…now to be returned to my highest self. To be cleansed, rarified, purified, rebalanced, realigned to my perfection, and returned to me in Divine Order.”

Then take another couple of deep breaths and feel the difference!

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May you have all the grounded, joyful energy you needto be who came to be in this world.

~Dr. Deb

P.S. You are invited!

Online 6-week Summer CampJune 13th – July 25th 2018

Click Here for camp details and enrollment.

Take $75 off BLISS CAMP until midnight May 28th 2018 when you use code: bliss

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