In this video, learn how to relax and unwind by practicing specific foot movements, elevating your legs on a pillow, lying on your back, and gently tapping on your chest and abdominal area. These techniques, when combined, can help you enter a deeply relaxed state, perfect for easing stress and promoting a sense of calm. Join us on this journey towards peaceful relaxation and self-care.
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LearningTranscript
00:00I'm going to walk you through a wonderful technique that's going to help your body wind
00:06down and relax.
00:08We're going to be doing a few important things.
00:10The first thing, I'd like you to get a pillow or two.
00:14If you have one pillow, fold it over.
00:16I want your feet, your legs, higher than your heart.
00:22I want it higher.
00:24You're going to be in that position the whole time.
00:26By keeping your feet above your heart, this is going to allow circulation to come back
00:33easier through your legs, back up to your heart, to your brain, getting more oxygen.
00:39It's going to help any swelling or edema that you may be carrying around with, walking around
00:43with, or any knee problems, ankle or foot problems.
00:48When you get that swelling, it will help circulate lymphatic flow, as well as these little moves,
00:54these exercise positions we're going to do right now.
00:58Remember, this position is extremely healthy to help relax your body, to get it into that
01:05parasympathetic mode.
01:07That means that rest and digest, to slow you down, to get you ready for bed, so you can
01:13fall asleep fast and sleep deeply through the night and wake up nice and refreshed.
01:19The first thing we'll do, apply our attention to our feet, get into a comfortable position.
01:25Obviously, the lights will be dim or even be almost off.
01:29It's okay.
01:30Now, what I'd like you to do is, like windshield wipers, just take your feet and go side to side.
01:39I'm going to go along with you.
01:40We're going to do this about 30 seconds.
01:42Just stimulating these muscles, the outside, the inside of our legs, is going to help increase
01:49circulation, bring back the excessive fluids, the waste toxins, coming back up to the heart
01:56to get better circulation.
01:58After about 30 seconds, we're going to take our ankles slowly and put it in a rounding
02:05fashion, just like this, as we move it together.
02:09I want them together.
02:10I'm looking for rhythm.
02:13As you do this rhythm, this is going to slow your nervous system down, kicking in that
02:17parasympathetic, increasing that circulation back to the heart as it starts to wind your
02:25body down.
02:26After 30 seconds, we're going to go in the opposite way.
02:31Another 30 seconds, just like this.
02:33Now, realize we're using specific meridians, certain areas within the feet, ankles, and
02:41legs that are stimulating back to the nervous system, slowing it down.
02:47As we just get into this rhythm, just put them together, same position, goes slowly,
02:55a little faster for some people, whatever's comfortable, after about 30 seconds.
03:00Now, we need to relax.
03:03This is where the magic comes in.
03:06Notice everything is in this position as your body's starting to wind down and relax
03:11by just laying here.
03:14There are two or three different ways we can do this.
03:17You can pick whatever works best for you.
03:20We're going to do rhythm tapping.
03:23Rhythm tapping increases vibration into the nervous system.
03:28Some people like to tap in the abdomen like this.
03:33Others like to go up in the chest over the heart.
03:38I find it best to go over the heart as well as the abdominal area.
03:44We're going to take our hands.
03:46We're going to tap gently like this.
03:49Just go into a rhythm as I'm doing it right now.
03:52We're going to do this for about 45, 60 seconds.
03:57After about 60 seconds, we're going to slow the rhythm up.
04:00What's important about this, not only does the vibration help slow your system down,
04:06it deters your brain.
04:08It takes those thoughts, those random thoughts, the thoughts you may be thinking about tomorrow,
04:14what you have to do, the work that you distress and load you're putting on yourself, and it
04:21starts to take it away and it puts your attention back to the vibration, back to the rhythm,
04:26just what you're doing right here.
04:28It works like magic.
04:30This not only will help slow your thoughts down, this will work with the neurotransmitters
04:35in the brain.
04:36This will help increase dopamine, serotonin, it will secrete endorphins.
04:41This slows your nervous system down.
04:45As you lay here, you'll start to feel more relaxed.
04:49Things will come off your mind.
04:51Things will be erased.
04:52You'll just focus on the tapping.
04:55That's where your mind is focusing right now.
04:58Nothing but the tapping, sending vibration into the heart, into the meridian channels
05:03to help slow your system down.
05:06After about a minute, I want you to slow down your tapping just like this, maybe one every
05:13two seconds, and just do that for about a minute to two minutes.
05:19If you need an extra minute, do it.
05:22You'll notice as you slow that tapping down, everything starts to slow down.
05:30Just that tapping sound slows everything down.
05:39As things become more quiet, you'll notice you'll start to swallow more because your
05:47parasympathetic system is really kicking in.
05:50You can lighten your taps.
05:53This is the time where your body is ready to fall asleep.
05:59You can stay in this position.
06:01You can leave your legs up there, your feet up there.
06:04This is great for circulation, or you can remove the pillows.
06:08You can lay on your back, put a pillow underneath the knees if it's more comfortable.
06:13Go on your side, put a pillow between the knees, keep the knees slightly bent.
06:19Lie on your stomach preferably, and just close your eyes.
06:25You're going to be amazed just within those few minutes what your nervous system just
06:32did, what your brain's doing, and how you can get that deep REM sleep so you can sleep
06:39deeply, wake up refreshed, and ready to take on the day.
06:45I challenge you.
06:47You will be shocked.
06:49Please share this video with your friends and family.
06:54Leave your comments below.
06:55And most important, make it a great day.
07:00I'm Dr. Alan Mandel.