You will create a timeline of your body's life story, taking into account the physical and mental pain you have endured. Wherever you are, whatever pain you're feeling, a positive feedback plan will help.
PART ONE
1 What Is Pain?
When you're in Negative Feedback, it can feel like you're swimming through mud. To make you realize that you are alive, you are strong, and it is your turn to shine.
Which Organ Is Hiding Your Pain?
We may start to lose brain cells, especially in the hippocampus, the memory center of the brain. You can get an idea of the series of questions I ask in Appendix A, “The Positive Feedback Questionnaire.”).
2 Living in the Positive
Vicky, you've come back from Grandma's and you've got a cold sore." I'd wake up with neck pain and Mom would say, "You're bloated and you've put on two pounds. But actually the real problem is that you are eating the wrong food and you are feeding your emotions. I guess you are upset because your boyfriend left you or you broke up with someone.
If you are ready to make big changes, the program is here for you, ready to help with your transformation.
3 How the Positive Feedback Program
Each program activity will help you tone your parasympathetic nervous system and build your body's ability to fully relax and bounce back from stressful experiences. This is the ultimate goal of each phase of the Reflection * Release * Radiance sequence: building your body's capacity. Your adaptive response not only helps you recover from injury in the short term, but also improves your body's future healing potential.
Several different activities (which I will present in Chapter 4) allow you to take a snapshot of where you are and capture information to become aware of your body's current health status.
Psychological Antidotes
If you can choose to remain neutral and non-reactive in those split seconds, you will more easily make choices that keep you positive. No matter what type of exercise you choose, you'll reap the benefits of exercise's ability to increase your body's supply of brain-derived neurotrophic factor (BDNF). Training yourself to really get into the experience will help to counter any negative conditioning you've been experiencing.
You are able to think and be aware of yourself at all times without feeling embarrassed or awkward.
A Positive Feedback Profile
You will also become more empathetic to the suffering of others, a proven remedy for loneliness and isolation. A Harvard study found that eight weeks of meditation training was all it took for people to become 35 percent more compassionate toward the suffering of others.8 By getting out of your own way and reawakening to the beauty of the world, you will be able to to. You have built a map for yourself, a way out of the forests of your pain.
No matter what pain you're currently experiencing, once you start implementing a positive feedback plan, you'll be able to restore your innate adaptive response, restore your body's foundation, and claim the life you were always meant to live.
PART TWO
4 Week 1: Reflect
In fact, if you're like most of my sleep- and self-care-deprived patients, I promise you that your life will radically improve in just a few days if you do just these two things. If you don't get to bed on time, try to sleep as long as possible. If you find that you enjoy Tibetan rituals in your Morning Glory routine, consider adding them to your evening routine as well, whether after work, right before dinner, or before bathing.
If you really have trouble sleeping, try Valerian root capsules (Valeriana officinalis combined with Humulus lupulus, or hop fruit).
Reflect-Week Morning Glory Ritual at a Glance
Go to your quiet space and do the five Tibetan Rites of Rejuvenation exercises to clear your mind. This method is powerful enough to wake up your circulation, yet gentle enough to help you slowly regain fitness when you are in pain. The Tibetan rites are a series of five postures believed to be several thousand years old and called "a fountain of youth."
You will notice, in figures 4 to 8, that several of the poses are very similar to yoga!).
The Five Tibetan Rites of Rejuvenation Exercises
You are training your mind to change the way you see yourself and your life. As you listen to family stories, you will likely become clear about the origins of some of your own. When you think about the history of your body, you will realize how much life you have experienced.
It will also help you become more aware of how much crap – or good stuff! - you are eating.
A Meal Fit for a Queen
Try this: Close your eyes and imagine that you are getting dressed for a big night out. Take a moment to reflect on your internal self-talk and write down in your notebook what you say to yourself. You want to see what you're doing with your time when you're not focused on how valuable it is.
You may have already guessed that you will be doing a lot of affirmations and meditations on the Positive Feedback Plan.
5 Week 2: Release
It also helps with negative emotions and fear of the future (anxiety, panic attacks, etc.). This point is halfway between the Achilles tendon and the knee crease, directly in the middle of the leg (on the midline). Between the dive, press a point with two fingers towards the front from the outside of the knee.
Practitioners of Chinese medicine believe that this point is the basis of yin and yang.
Release-Week Morning Glory Ritual at a Glance
By adding dry brushing and the nine-point meditation to your Morning Glory ritual, you'll have an even greater Release experience first thing in the morning. Every time you shower in the morning, you use the Morning Glory ritual to help you visualize your negative energy draining away. Remember that this is not a diet program in the sense of weight loss; you are not specifically trying to lose weight by eating less.
Drink the Liver Flush Smoothie first thing in the morning, right after the warm Morning Glory water with lemon.
The Beauty of Lemon
The results of a recent animal study published in the journal Immunology suggest that gluten can increase inflammatory cytokines even among those who do not have an intolerance or allergy. 13. In much the same way, dairy products can damage the good bacterial balance in the gut. A study published in the journal Nature found that a diet high in saturated fat from dairy products helped host a harmful microbe called Bilophila wadsworthia, which is often found in people who have inflammation in their intestines.15 The researchers believe , that these dairy fats change the composition of the bile. , which in turn changes the composition of the good-to-bad-gut ratio in the gut.
Therefore, when you are in the relaxation week, you will not eat red meat or dairy products.
Surprising Spices
Because if you challenge yourself, you'll trigger your stress response, even if you don't mean to. But please don't worry that you're not burning calories or building muscle this week. In other words, you are actively engaging and training your parasympathetic nervous system to counterbalance your sympathetic nervous system.
If you are carrying a burden that has caused pain in your life, it is time to let it go.
Quick Body Scan for Habitual Offenders
Are there areas where you know you've been killing time without making any progress. In your notebook, write a reason why you do each of these unrewarding activities: Why do you think you do each one? Do you believe your life has value to contribute to the world?
If you are ready, make a deliberate plan to break the chains of each harmful vice.
An Answer to “Little t” Traumas: EMDR
If you don't engage with that emotion, and you don't let it go, you'll continue to let fear get to you—you're just standing in your own way. You've come to the end of Release Week, and you've done a lot of hard work. But regardless of the content, once you've written your forgiveness note, it's time to release the pain.
Now that you're nearing the end of your relaxation week, you're probably feeling a lot lighter.
6 Week 3: Radiate
You have begun to let go of the stresses and distractions in your life and begun the work of refocusing on positive influences. You have done everything you can to bring back the inflammation and thus stop the progression of negativity. The Radiate Element is not only the culmination of the Positive Feedback program, but it is the active state you will live in now that you have heard and responded to your pain.
Let's see how you can help radiate the inner beauty you've unleashed into the world.
Radiate-Week Morning Glory Ritual at a Glance
There shouldn't be any part of your body that makes you say, "Ugh," not even your stomach. Assigning belly massage is my way of forcing you to make friends with every part of your body - especially those parts that might have caused you some embarrassment in the past. Start from the right bottom, next to the right ovary, between the hip bone and pubic bone.
Continue in this pattern, making a shape like a snail on your belly until you finish at your belly button.
