The Body Doesn't Lie (14 page)

Rite No. 1
Stand tall and long, as if you have a string from the top of your head to the ceiling, with your arms outstretched. Concentrate on stretching your middle finger as far as possible. Keep your shoulders back and down, relax your jaw, and keep your tummy pulled in. Keep your eyes open and select a point on the wall to orient yourself and to help you count. Turn from left to right (clockwise), pivoting around your right foot, taking small, rapid steps, inhaling and exhaling deeply as you spin. Most adults can spin only about six times before they become dizzy. If you become dizzy, please stop, bring your hands together, interlace your fingers, and bring your hands to your heart. Stare at your thumbs and breathe deeply until the dizziness passes. Then you can start again. Start with three repetitions and by the end of Radiate, work up to twenty-one.

When you are done with your repetitions, lie flat on the floor, and take three deep breaths through your nose.

Rite No. 2
From this position, place your hands underneath your lower back and upper buttocks. Fingers should be kept close together with the fingertips of each hand turned slightly toward those of the other hand. Index finger should meet index finger, and thumb should meet thumb, to form a little triangle to cushion and protect the spine under the sacrum/coccyx. Breathe in and hold it, and raise your neck gently, pushing down slightly on your elbows to protect your neck. Then raise your feet until your legs are straight up, with big toe against big toe. If possible, let your feet extend back a bit over the body, toward the head, but don’t let your legs bend. Then slowly lower your feet to the floor and allow the muscles to relax. Finally, slowly let go of your neck and breathe out. (This entire motion should happen with one breath.) Repeat the entire sequence again, working up to twenty-one times.

When you are done with your repetitions, lie flat on the floor, and take three deep breaths through your nose.

Rite No. 3
Kneel down on the floor and place your hands on the back of your thighs (or, if you have lower back pain, place your palms on your lower back). Exhale and lean your head forward until your chin rests on your chest. Keeping your chin tucked, inhale and lean backward until you feel the stretch in your thighs. Hold your tummy in and clench your buttocks, for extra support. Repeat, inhaling as you arch the spine and exhaling as you straighten.

When you are done with your repetitions, lie flat on the floor, and take three deep breaths through your nose.

Rite No. 4
Move into a sitting position on the floor with your feet stretched out in front of you. Flex your feet. Place your hands on the floor next to your hips. Now tuck your chin to your chest. Breathe in and raise your body and bend your knees so that the legs, from the knees down, are practically vertical, like a table. The arms, too, will be straight up and down, while the body, from the shoulders to the knees, will be horizontal. Allow your head to gently drop back as far as it will go. Breathe out and return to a sitting position, relax for a moment, and then repeat.

When you are done with your repetitions, lie flat on the floor, and take three deep breaths through your nose.

Rite No. 5
From a kneeling position, place your hands on the floor about two feet apart and stretch your legs out to the rear, with the feet about two feet apart. Stretch your fingers out wide, and then, bearing your weight on arms and toes, breathe out and allow the body to sag down and bring the head up, pulling it back as far as possible without hyperextending. Then breathe in and push the hips up as far as they will go; at the same time, bring your chin toward your chest. Draw your belly button in toward your spine. Repeat, breathing in as you raise the body and exhale fully as you lower the body.

When you’ve completed the Tibetan Rites, finish by lying on your back with your knees bent, close your eyes, and do this brief breathing exercise: Place your left hand on your heart and your right hand on your tummy. Take a deep breath, inhaling and exhaling from your nose only. Allow your stomach to expand on the inhale and retract on the exhale. (Make sure that you reach the “bottom” of your lungs, then exhale—that triggers a relaxing parasympathetic nervous system reflex.) Repeat three times.

Before showering but after you take your clothes off, face yourself in the mirror: It’s time for your daily reflection. Many of my patients resist doing this simple act—they find themselves pointing out all the things they don’t like. Instead of doing that, instead of judging yourself at all—good or bad—just really
look.

See your face. See your neck, your shoulders, your chest. Look directly at your belly. Simply look—do not judge and do not label, but do not look away.

Every day, spend a full minute (it feels longer than it is) just looking at yourself. This exercise will help bring you back into your body, back into awareness of your physical being. Tell yourself:

I am starting to take control of my body, my mind, and my emotions. I am starting to clean myself up. I am the power and authority. I am taking control of my body; I am taking control of my life, my fears, my insecurities, and any guilty feelings that create pain in my life.

Remember that you can always substitute language that makes you feel more comfortable, but it has to be positive and supportive.

Now it’s time for your shower. Make the water warm to comfortably hot. As you step in, notice the water washing over your skin. Notice the way the shower cascades over your scalp. Feel the warmth seeping into your skin, your bones. Notice the steam rising up around you, the rhythm of the droplets hitting the tiles, creating a soothing din. For now, in this initial week, wash your hair and body as you normally would. We’ll add to this process in the Release stage. Finish with a nice cold rinse.

Dry your body with a thick towel. (Splurge on a hotel-type towel and hoard it in your bathroom—no sharing with your spouse or your kids!) Now massage your body, from fingertips to toes, with a scented oil or moisturizer. Use “happy” oils—a couple drops of lemon, grapefruit, or peppermint essential oil added to unscented massage oil or sweet almond, grapeseed, or coconut oil will make you more awake, alert, and aware. Notice the way your hand glides over your skin. Notice the way your body feels smoother and more limber after your shower—fresh, cold, and awake—and how your skin drinks in the oil to prolong the smoothness.

End your Morning Glory routine with a morning meditation that sets the tone for your day. Move to your sacred space and sit or lie down. (Or, if you prefer, you may remain standing.) Try to clear your mind and start your day on a positive, relaxed note. Placing your left hand to your heart area and your right hand on your tummy, speak aloud to yourself (or to God or the universe or any power greater than yourself):

I am grateful for all that I have. I love my body. I give myself the gift of forgiveness, and I am free. I allow joy and sweetness in my life. I love my life. I love how I feel today.

Repeat this meditation three times. Important: Please say these words (or equally positive words). You’re training your mind to change the way you view yourself and your life. Your thoughts create your reality.

Take a deep cleansing breath, in through the nose, out through the mouth.

Now you’re ready to start your day.

As I mentioned, the Morning Glory ritual is a mini-program that comprises all three components. This daily routine allows you to head into your day ready and armed for anything that comes your way. Combined with your commitment to seven or eight hours of quality sleep, your Morning Glory ritual is the foundation that stops the negative and helps find and retain the positive. Protect this time as sacred; promise yourself that even if the rest of your life gets nuts, you’ll always go back to these two foundational practices. They’ll keep you on the right path.

Now let’s dig in a bit deeper into the meat of the first step of the program. As I mentioned in chapter 3, each of the stages of the Positive Feedback program is organized into four categories: structure (focus on somatic symptoms), function (focus on diet), motion (focus on exercise), and emotion (focus on thoughts, feelings, and relationships). We’ll start with establishing Positive Structure.

The Positive Feedback program contains several exercises that will help you achieve positive structure. The first is to make a Body Map.

When people come into my office, many can’t articulate in words where they feel the pain; it’s easier for them to show me in pictures. This works well for me, because it’s how I keep records in their charts. This approach will help you, too.

Examine the paired diagrams in figure 9. (These diagrams are also available at www.elixirliving.com) Make several photocopies of the diagrams so that you can trace your progress over time. Start by making notations near the parts of your body where you feel pain or discomfort. Just make small notes in the margins: “Burning in my right shoulder blade.” “Dull ache in my lower back.” “Tightness in my neck muscles.”

After you complete your first full cycle of the Positive Feedback program, you will take out a clean page and record your feelings again. Are there any differences? This comparison will give you valuable insight into your progress. Simply making the notes is itself a form of progress, however, because in doing so you begin to pay greater attention to your physical being. Repeat this evaluation often so that you stay connected with your body; then you’ll be able not only to reflect upon and appreciate the progress you’re making, but also to quickly notice subtle shifts in ongoing issues
before
you fall into Negative Feedback. You’ll also have a wealth of information to share with your doctor or other health practitioner. Finally, many people with chronic pain have found that keeping a diary of symptoms can help them feel more in control.