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2 TOOLS FOR EMOTIONAL DETOX You are embarking on a journey that is not just physical but emotional, too. Detox is about releasing that which does not serve you on all levels. Just like going to the gym builds muscle and core strength, these exercises will build your emotional strength. Feel free to choose one or use all of these techniques. I have created the Ultimate Success Kit to support you and to share tools that have worked for me and for my clients. It isn t meant to create work or add to your stress. Quite the contrary as you step closer to your deepest desires and learn to respond rather than react to what comes up, life will flow more easily. If you choose not to journal or write in this kit, feel free to find your own way to stay inspired. Print out some pictures or jot inspiring quotes on Postit notes and stick them somewhere you ll see them often. PHASE 1 PRE-DETOX Step #1 Set your intention for this journey, and write it down here. Do you want to lose weight? Prevent disease that you see in your family? Feel more energy? Page 2

3 Step #2 Get clear on why you want to change and feel more alive in your life. What is the deeper meaning behind your intention? Do you want to feel comfortable in your body? Do you want to break free from emotional eating? Do you want the energy to accomplish your dreams? Write a few simple lines here. Step #3 What do you think is holding you back? What negative beliefs are you ready to let go? As you find negative thoughts popping up throughout the program, replace them with the opposite. For example, if you find yourself thinking, I don t have willpower, replace that thought with I m someone who makes healthy choices. With repetition, the positive thoughts can become new beliefs. Step #4 To support your physical detox, look at the detox support tools below, and commit to doing at least one of them per day. I use them regularly in my own life to maximize my immunity and support my detox pathways on an ongoing basis. Page 3

4 PHASE 2 DETOX Step #1 Deep Breathing This season in Chinese medicine we focus on the lungs. Often we do not breathe properly, depriving ourselves of valuable oxygen, a free form of medicine for the body. Breathing well not only relaxes the nervous system, but good oxygen flowing through the body improves circulation and detoxification. Something as simple as breathing deeply for 5 minutes upon waking and before sleep can make profound changes in your life. 1. Find a quiet space 2. Sit with your legs crossed on the floor or in a chair. Keep your back straight, as good posture supports healthy circulation and allows your diaphragm to expand 3. Close your eyes 4. Take slow, deep breaths in and out of the nose a. Envision the energy of the breath going into every cell in your body b. If you wish, accompany the breathing with a mantra (such as OM) or affirmations c. For increased energy, make the inhalations longer than the exhalations; for increased relaxation, make the exhalations longer than the inhalations d. After 5 minutes, open your eyes and notice how relaxed / energized your body feels Another deep breathing exercise is called the Stimulating Breath (or the Bellows Breath). Adapted from a yogic breathing technique, its aim is to Page 4

5 raise vital energy and increase alertness. Here is by Dr. Weil s explanation of how to do the Stimulating Breath: 1. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your inhalations and exhalations should be equal in duration, but as short as possible. This is a noisy breathing exercise. 2. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, similar to a bellows. Breathe normally after each cycle. 3. Do not do for more than 15 seconds on your first try. Each time you practice the stimulating breath, you can increase your time by five seconds or so, until you reach a full minute. 1 For a video of Dr. Weil demonstrating this breathing technique, see: Step #2 the Mini Check Out Most of us can t ditch our lives to move to a mountaintop or an ashram, but we can all strive to be present to our everyday lives and our impact on other people. We have the opportunity each day, blessed with 86,400 seconds, to be present to our deeper selves. In as little as one minute, a mini check out can help quiet exterior distractions and allow us to access this deeper sense of presence. 1. Set your calendar or your iphone for your mini check out reminder. 2. For the first 30 seconds, breathe through your nose. Take a deep inhale, hold it for 5 seconds, and then slowly exhale through your nose. Repeat until half a minute has passed. 1 From Dr. Weill, Page 5

6 3. For the next 30 seconds, just be still. Set your intention for the day, and visualize a life filled with joy and abundance. PHASE 3 TRANSITION -- CONSCIOUS EATING In our busy lives, we often end up eating on the go. How often do you find yourself eating at the kitchen counter or in the car on your way to work? I want to support you to slow down over the next 15 days and give you tools you can use to eat more consciously for a lifetime. Eating with intention and being present to the food we consume is essential for maintaining health and happiness. Simple ways to be present to what you are eating: 1. Put your fork down after every bite, or use chopsticks to slow down eating 2. Chew each bite 30 times and breathe deeply into your belly to enhance digestion 3. Ask yourself if you are truly hungry or eating because you are bored or upset. Be mindful of why you are eating by checking into your body and asking yourself, Do I need fuel, or am I actually heart hungry? As you step into your body and release the emotional and physical toxins, you will be more in tune with your body and present to the people you love. As you release stored emotional tension, you will find freedom within your body and become increasingly capable of staying in the moment. Page 6

7 THE DAILY DETOX The following tools will accelerate the detoxification process in your body. I encourage you to incorporate at least one into your daily routine during detox and post detox. They have helped me look younger and slimmer, sleep better, and keep my immune system up despite my busy schedule. DRY SKIN BRUSHING: I dry skin brush every morning. As the largest detox organ, sometimes referred to as the third kidney, the skin is vital for healthy detoxification. You can purchase a skin brush at Whole Foods, on amazon.com, or simply use a dry towel. How to skin brush: Skin brush with a dry brush before you shower or bathe. Always brush towards your heart, with the flow of the lymphatic fluid. Begin at the soles of your feet, then move up your legs, brushing in circular motions. Brush your chest and shoulders towards your heart in long strokes, then start at the fingertips and brush towards your body. Use small, circular strokes in your armpits. It is suggested you move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage detoxification. Follow with a shower or bath using an all-natural soap such as Dr. Bronner s. TONGUE SCRAPING: By tongue scraping every morning, you remove bacteria that can lead to poor digestion and liver stagnation. Page 7

8 I suggest tongue scraping before brushing your teeth. Use a tongue scraper or a spoon to reach as far back as possible, and pull forward, scraping off the white film, which is candida and streptococcus mutans. EPSOM SALT BATHS: Soaking for 20 minutes in an Epsom salt bath is a wonderful way to detoxify the body and relax the soul. Add 1/4 cup Epsom salt, 1/2 cup baking soda, 1/2 cup sea salt, 1/4 cup raw apple cider vinegar (optional), and a few drops of lavender to a warm bath. Enjoy a nice cup of herbal tea, such as nettle, during or after your bath. OIL PULLING: Oil pulling has been a common detoxification practice for centuries. You can use coconut oil or sesame oil. Put 1-2 tablespoons of oil in your mouth Swish the oil for 5-20 minutes Spit the oil in the trash can (to avoid it hardening and clogging up your sink) Rinse your mouth with water and sea salt Brush your teeth Oil pulling should be done on an empty stomach to ensure maximum benefits. The best times are upon rising and before bed. If you are doing both oil pulling and tongue scraping, I suggest you start with the oil pulling. COLON CLEANSING: Enemas are a good way to naturally remove waste from the colon. Often bacteria, yeast, and unwanted pathogens can create toxic build-up, leading to poor digestion. A coffee enema is amazing for detoxing the liver. For more information on how to do an enema properly, in the privacy of your own home, click here: Page 8

9 If you prefer, you can get a colonic administered pre- and post- detox. I suggest getting a recommendation for a good colon hydrotherapist in your area. CASTOR OIL PACK: The castor oil pack is another inexpensive way to naturally support your detoxification pathways. Rub castor oil on your stomach, your liver (right side), and your upper abdomen. Some people prefer to soak a cloth, towel, or old shirt in the castor oil, wrap the pack in plastic wrap, saran wrap (BPA-free preferred), and then apply over the desired organ. You can lay a hot water bottle or heating pad on the top of the pack and relax as you release toxins. It is recommended to use a castor oil pack for minutes 1-3 times a week during detox. REBOUNDING: Rebounding has been proven to be effective for lymphatic drainage. I suggest rebounding for 15 minutes per day. You can find great rebounders still in the box on craigslist or purchase them on amazon.com. My favorite is the Urban Rebounder. SWEATING: Commit at least 15 minutes a day to exercising to the point of breaking a sweat. Sweating releases toxins from the body, and regular exercise gets the blood moving and is essential for a healthy metabolism. You can try brisk walking, jogging, rebounding, cycling or the elliptical machine. You can also work up a sweat in a sauna, a steam room, or a hot bath. I suggest taking a bath with Epsom salts and drinking a hot cup of herbal tea. Make sure to hydrate after sweating. Page 9

10 SUPPORTING DETOX NATURALLY WITH HERBAL TEAS Drinking herbal teas is a wonderful way to support the body through detoxification. You can make tea hot or cold and squeeze in the juice of an astringent fruit such as grapefruit, lemon, or lime to refresh and revitalize your body. You can also make a combination of any two or three teas below. To make any medicinal tea, let steep for at least 5-10 minutes, and then consume hot or make into iced tea. Favorite teas to combat inflammation: nettle and chamomile Favorite teas to help with constipation: senna, flax tea and aloe vera Favorite teas to cleanse the blood: burdock or red clover Favorite teas for liver support: dandelion, pau d arco & milk thistle Favorite nourishing tea: chaga Chaga Tea is a medicinal tea that nourishes the kidneys and the liver. It is Page 10

11 wonderful for anyone during a detox because this medicinal mushroom is loaded with antioxidants and minerals essential for a healthy body. Chaga is truly a gentle, safe and effective way to get calcium, iron, manganese, as well as vitamins B, K, and vitamin D2. To learn more about the power of chaga, watch this video by David Wolfe. You can find it at certain health foods stores or at Chaga Chai Tea: Prepare chaga tea by adding 2 tablespoons of chaga powder to 2 cups hot water or unsweetened almond milk. Add 1 chai tea bag and let the tea steep for 5-10 minutes. Sweeten with raw honey or stevia if desired. Blend in a high-speed blender. You can drink this nourishing tea throughout the day, especially if you are feeling tired. Page 11