2017-02 sleep handouttai-chi, qigong, mindfulness and traditional chinese medicine for physical and...

with Tai-Chi, QiGong, Mindfulness and Traditional Chinese Medicine

A 2-class Sleep program with Patricia Beretta, PhD, RAc

Sat. Feb. 25th, and March 4th 2017, KW Pilates Studio

BETTER SLEEP

Bye bye mental fog,Sleep like a log!

The BETTER SLEEP Program

• What you need to know about sleep• Rhythms: time / duration of

sleep, light & physiology, temperature & sleep

• Understand what affect your own Sleep

• Environment• Body• Mind

• Balancing Body and Mind in Traditional Chinese Medicine:

Man in harmony with nature, between Heaven & Earth5 Emotions

Tai-Chi, QiGong, Mindfulness and Traditional Chinese Medicine for Physical and Emotional Health

• Take-home practices:QiGong to Harmonize with Nature (aka Dr Yang Jwing-Ming Tai-Chi QiGong)Tapping QiGong to Move Qi in your Body (good for pain as well)5 EMOTIONS QiGong (balances internal organs and related emotions)Acupressure for a BETTER SLEEP (calms the mind, benefits the eyes)Meridian StretchesLying down with loose backTai-Chi Standing (WuJi) Mindful Body Scan

BETTER SLEEP handout - Copyright Patricia Beretta, 2017

https://youtu.be/c5shW76wG1E

https://youtu.be/qgdTqc43-6I

https://youtu.be/H82AMm0AHkc

https://youtu.be/O3Fg4AeZMHo

Patricia Beretta, PhD, RAc Creator and Instructor of the

BETTER SLEEP program

• Instructor of weekly Tai-Chi classes, seminars, and private lessons.

• Teaches gentle exercises that feel good, and lead to a better health and a better life.

• Creates innovative Tai-Chi programs, combining principles of the body biomechanics and physiology (PhD in Biomedical Engineering), and the thorough and effective knowledge of Traditional Chinese Medicine (Registered Acupuncturist).

• Patricia keeps in mind how busy every body is, and focuses on short exercises that are complete systems for health, are easy to learn, and are greatly beneficial when practiced regularly.

[email protected]

519-496 8973BETTER SLEEP handout - Copyright Patricia Beretta, 2017

http://www.DailyTaiChi.com

mailto:[email protected]?subject=

Traditional Chinese Medicine (TCM)

• Foundedonmorethan2,500yearsofmedicalpractices,TCMseekstonaturallyregulatethefunctionsofthebodyandthemind.

• TCMincludesacupuncture,herbalmedicine,massage(Tuina),exercise(QiGong),dietarytherapy,andlifestylecounselling.

• ThepremisesofTCMarethathealthcanberestoredandmaintainedbybalancingcomplementaryaspectsofourbeing(YinandYang),regulatingtheflowofourvitalforce(Qi),andharmonizing5innerqualities(5Elementsor5Phasestheory).


Tai-Chi and QiGong• Tai-Chiconsistsofgracefulslowmovements,andhasbecomepopularforitshealthbenefits.

• AsaChineseinternalmartialart,itisoftenviewedasapracticethatpromoteslongevity,balance,flexibility,andarelaxedmind.

• RootedinChinesemedicineandphilosophy,QiGongisaholisticsystemofcoordinatedbodypostures,movements,breathing,andphysicaltraining.

• ResearchshowsthatTai-ChiandQiGongfavourablyimpactthehealthoftheheart,bones,joints,nerves,muscles,immunesystem,andthemind.


Mindfulness is as simple as paying attention to our current

experience. It is about relaxed awareness, on purpose, but without judgment or criticism.

Emotions need to be accepted, experienced, felt, and understood for

what they are. They should not be controlled or

suppressed so they don’t become “baggage” you’re carrying around.

Mindfulness is not only meditation, but also practices for daily life that help you become

more aware and calm. Large population-based studies correlate practicing mindfulness with greater well-

being and perceived health.


• During rest and sleep, we restore the efficiency of our body and brain, and re-balance our emotional and mental well-being

• Bacteria, plants, insects, animals and humans all undergo periods of sleeping, that are essential for their survival

• We spend about 1/3 of our life sleeping - when we are 60 years old, we’ve spent 20 years of our life sleeping!

Why We Sleep?


Insomnia:• Difficulty falling asleep

(initial insomnia) • Difficulty staying asleep,

waking up during the night and not being able to fall back asleep quickly (middle insomnia)

• Waking up too early (terminal insomnia)

• Dream disturbed sleep • Daytime sleepiness,

irritability or anxiety

25% of American adults suffer from chronic insomnia,

and 50% of the elderly population

According to some estimates, lack of sleep

costs Americans over $400 billion a year


Sleep Rhythm

• When we sleep is conditioned by our social environment

• For instance in Mediterranean countries people tend to be up very late at night, and have a nap during the hottest time of the day. In Northern countries people tend to go to bed early, and have no nap

• When we sleep, aka our sleep rhythm, is a learnt habit


Early Bird or Night Owl?Neither is better, but you need to know!

• Bright and alert by 6am

• Quickly asleep when in bed at 9pm

• Difficulty staying up until midnight

• Need to sleep late to feel good

• Hard to fall asleep before midnight

• Quickly asleep when in bed at 1am

We all have a different internal clock or chronotype, Identifying it, and respecting it is essential to health


How Much Sleep Do We Need?- 8 hours on average -

Some people are OK with 6 hours, others need 9 hoursIf you get less than 6 hours a night, and do not have insomnia, you must reconsider your sleep rhythms, as the health consequences can be tragic

(cardiac arrest, accident from poor vigilance), or affect your long term quality of life (dementia, metabolic issues etc).

Napping could be an option.

How to nap: • 20 min at the beginning of the afternoon (only very exceptionally for a

whole 90 min cycle), • not in your bed (kept only for night sleep) but in a sofa etc, • not in pitch dark so your brain knows it is only a nap, not a night sleep

Occasional sleep deprivation is part of our make-up: there always have been babies keeping parents awake,

We have good mechanisms to catch up!BETTER SLEEP handout - Copyright Patricia Beretta, 2017

Sleep Architecture

Deep sleep - 25%

Light sleep - 50%

• A typical night sleep lasts 6 to 9 hours• It is made up of 4 to 5 separate cycles• Each cycle lasts about 90 min.• Cycles are interspersed with brief periods of wakefulness,

which we do not remember• Each cycle has 5 stages:

• Drowsiness• Light sleep N1• Deep sleep N2• Deep sleep N3• REM sleep (aka dreaming sleep)

Dreaming sleep - 25%

• Deep sleep is essential to repair the body’s wear & tear

• After sleep deprivation, a greater proportion of sleep is in deep sleep

• Above 65, people have almost no deep sleep

• REM sleep restores the efficiency of the brain

Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Awake


Don’t miss your sleep train!Falling asleep

Get on the train! Know and respect

the signs telling you it’s time for bed! eg stingy eyes,

yawning, less alert etc

… or you might need to come back

90 min. later…

Light sleep I Light sleep II Deep sleep III Deep sleep IV REM sleep

…

The body is resting

We still hear and understand but don’t feel like responding

Production of antibodies and growth hormone

Next cycle…

We feel sleepy

We still hear without understanding

We can’t hear anything

Very deep sleep. The brain recovers, and stores what we learnt during the day

Dream sleep

The brain rejuvenates, and replays complex situations from the day

90 min. cycle


The train station aka your bedroom environment is as important to your sleep as the sleep train itself!

Proper light and light schedule

Proper temperature and temperature rhythms

Easy access, comfortable, dedicatedBETTER SLEEP handout - Copyright Patricia Beretta, 2017

Sleep and LightOur internal clock is synchronized by the cycles of night & day over 24hrs, regulating

our physiology and behaviours.

Without the stimulation of light, our natural rhythm is

a bit more than 24hrs (24.2 to 25.5 hrs,

depending on individuals, which probably explains why some of us are early birds and others are night

owls)


Adjusting Light for a Better SleepYour bedroom needs to be pitch dark at night, so that your internal clock gets the right message, to put you to sleep and

keep you asleep

Avoid looking at screens an hours before bedtime:

TV, computer, tablet, phone. They emit blue light, which is a

signal for your brain to stay awake.

• The morning & daytime light, as well as artificial light, stimulate the production of cortisol, and makes you alert.

• The evening & nighttime darkness stimulates the production of melatonin.

• Light in your bedroom at night keeps you in a wake cycle and affects your sleep quality.


Daylight and night time trigger very important secretion of hormones in our brain and body


Sleep and Temperature

Our body temperature fluctuates over periods of 24 hours

• Our temperature is the highest between 5pm and 7pmthat’s when alertness is higher

• It then progressively decreases and is at a minimum between 1am and 5am

that’s when somnolence is higherBETTER SLEEP handout - Copyright Patricia Beretta, 2017

Managing Temperature for a Better Sleep

• Keep your bedroom at a moderate temperature: 18 to 20 ℃ (65.5 68 ℉)

• Humidity is also an important consideration for breathing and sleep: use a humidifier or leave a bowl of water in your room overnight in case of dryness

• Choose loose-fitting nightwear, from natural fabric (eg cotton, wool, silk)

• Your body temperature needs to go down at night• Cooling starts with the extremities• But if your hands or feet are cold, your body will increase its

temperature in order to keep them warm• So keep your extremities warm (if needed with socks, warm

pad)• Keep your bed warm enough so that your body does not

produce heat to compensate• When feeling hot, uncover your feet, keep your head cool

At night:


Struggling with Night Sweats?

• Support normal fluctuation of body temperature• Try to slightly raise your body temperature when it should be at its

max, between 5pm and 7pm:• Do cardio exercise, or have a brisk walk• If you can’t, have exercise to warm up your body, this can be

achieved with specific meditations• Other activities that stimulate alertness and raise body temperature

are laughter, speaking, being socially engaged…• Do not exercise, do not engage in activities or practices that raise your

temperature past 7pm

During the day:

At bedtime:• Have a shower, alternating lukewarm and comfortable “lukecold”, to

lower your temperature, but without cooling you down too much• Meditate, stretch, do QiGong, or have a very calming practice


A Well Spent Day Brings Happy Sleep, 1 / 4• Morning routine

• Upon waking, have a nice cup of a hot drink of your choice e.g. green tea, hot lemon + fresh ginger. Enjoy your mini “tea ceremony”: prepare your tea and drink it mindfully

• Do your preferred 10-15 min. morning practice e.g. Harmonize with Nature QiGong, Meridian Stretches, Tapping QiGong, short Tai-Chi form, yoga, meditation…

• Have a substantial breakfast with a whole protein e.g. oatmeal + nuts, egg + whole grain toast, berries etc. No cold smoothie (it will shut down your digestive fire). You need nourishing food to start your day, otherwise your afternoon and evening cravings will kick in, and you will feel tired later during the day

• Eat mindfully, count your blessings, think of everything in your life that nurtures you (healthy foods, mental-emotional, spiritual)

• Prepare your day, look at your life priorities and update your prioritized to-do list (see page below)

“For breakfast, eat like a king,for lunch eat like a prince,

for supper, eat like a pauper”BETTER SLEEP handout - Copyright Patricia Beretta, 2017

https://youtu.be/c5shW76wG1E


https://youtu.be/qgdTqc43-6I

A Well Spent Day Brings Happy Sleep, 2 / 4• During the day

• Enjoy a productive morning• Have a nice lunch break, eat in a peaceful atmosphere, have a

relaxed chat. Have something warm with some proteins and good fibres e.g. a soup etc. Having a salad with only raw vegetables is not enough nourishment and not a balanced meal (lacking proteins), you will have cravings in the afternoon or early evening

• Have you last caffeinated drink of the day after lunch (if any)• Take it easy after lunch, maybe mindless tasks, non

confrontational meetings etc• When your energy picks up again, finish important tasks• Exercise after work (between 5 and 7pm, when your body

temperature is naturally higher): cardio, brisk walk, bike ride…• Get hydrated, and if needed have a snack after your workout:

protein bar, granola, fruit + nuts…• If you like stimulating drinks / foods, have them 6 hours before

bedtime e.g. coffee, caffeinated tea, vitamin C, (also applicable to coke, red bull etc, not that you like them anyways:-)


A Well Spent Day Brings Happy Sleep, 1 / 4• In the evening

• Do the rest of what really needs to be done that day• Avoid sport and energizing activities after 7pm• Have a light supper 2 hours before bedtime. If you had a substantial

breakfast, a nice lunch, and healthy snacks, you won’t be starving in the evening.

• Avoid having a heavy dinner• End dinner with a nice calming tea, maybe a square of good quality

chocolate (except if you do not tolerate chocolate well, e.g. feeling excited, or heart burns)

• Spend the minimal needed time on your screens (computer, tablet, smartphone)

• Enjoy a TV show, possibly• Avoid alcohol 4 hours before bedtime, especially if you snore / have

sleep apnea. • No food 2 hours before bed. • If you often wake up to urinate during the night, have your last drink

2 hours before bedtimeBETTER SLEEP handout - Copyright Patricia Beretta, 2017

A Well Spent Day Brings Happy Sleep, 1 / 4• Bed time routine - if you have insomnia, it is important to have one

• One hour before bed, slow down• Go to bed at a regular hour, wake up at a regular hour, so that your

body’s internal clock is trained to sleep at certain times• No screen, no show, nothing that stimulates you or brings up

excitement & emotions• Read something positive and inspiring, snuggle, pur:-), etc• Get ready for bed: oral care, lukewarm-lukecold shower etc• Do a pre-bedtime practice e.g. Meridian Stretches, Acupressure for

Better Sleep, slow yoga, meditation etc• Sit or lie down, and smile from your heart, think of people you know

who struggle or experience challenges (incl. possibly your nemesis at work:-) and smile to them, send compassionate vibes to people in your life and people in the world, smile from your heart as you meditate on the beauty of the worldLook at options that make sense to you, find your own program for a BETTER SLEEP, and enjoy it!



https://youtu.be/H82AMm0AHkc

Too Many Bathroom Breaks at Night?

• Rule out any medical condition with your doctor e.g. urinary tract infection (especially if you have frequent, urgent, burning urination throughout the day and night), or prostate issue, diabetes etc.

• Avoid excessive consumption of coffee or alcohol: they are diuretics• Other diuretics include chocolate, spicy foods, artificial sweeteners• Stop drinking 2 hours before bed• Have a relaxing bedtime routine, including acupressure, and

massaging your belly. Go to the washroom, and go to bed.• Keep a diary of your drinks and food, and your sleep, and try to

identify aggravating factors.• It is possible to retrain yourself. At night we produce less urine, and

should be able to sleep uninterrupted for 6 to 8 hours. Nocturia may have become a habit, more than a physiological response of your body.

• Exercises that strengthen your pelvic floor muscles can help

Excessive urination at night or nocturia can disrupt your sleep


Snoring, Sleep Apnea

Source: Learn to Sleep Well - A Practical guide to Getting a Good Night’s Rest, Chris Idzikowski


Restless Legs Syndrome (RLS)• Throbbing, pulling, creeping or other

sensations in the leg, and an uncontrollable urge to move them

• Affects 10% of people• Can lead to sleep depravation

• Note your triggers and patterns. Keep a diary of your food/drinks/supplements, as well as exercise, stressors, sleep, and RLS symptoms, using for instance your sleep tracker chart.

• If RLS comes from an underlying medical condition such as kidneys failure, diabetes, or peripheral neuropathy, make sure it is treated.

• Some medications can cause RLS as a side effect: antinausea drugs, antipsychotic drugs, antidepressants (SSRI), cold/allergy medications with sedating antihistamines.

• Make sure you get enough iron, folate, and magnesium from your diet, and if needed from supplements. Being deficient in these may cause RLS in some people.

• Reduce caffeine – caffeine slows down absorption of iron. Reduce alcohol, reduce tobacco, they may make your body fidgety.

• Have a regular moderate exercise program, but avoid exercise 3 hours before bedtime. Exercise balances your nervous system and makes your body less fidgety.

• Other ways to relax your body and your legs: massage your legs, have a hot bath, use a heat pad etc.

• Practice the Rubbing QiGong regularly, spending more time on the legs. • Possibly shift your bedtime: RLS mainly occurs in the late evening and early night, and usually

not in the morning. You may do better going to bed after midnight and sleeping till 9 or 10am.BETTER SLEEP handout - Copyright Patricia Beretta, 2017

https://youtu.be/bcGWHgxjy6I

Western vs. Eastern View of Health

Western: the Body as a Machine

Eastern: the Body as a Garden


In TCM, harmony with nature is vital: Man lives between Heaven and Earth

“Heaven gives birth, Earth supports and grows”


Being Human: the Three TreasuresShen / Spirit:

Our consciousness and psycho-spiritual functions, Shen makes us implement our

unique life project

Qi / Life Force: Breath of life, movement, Qi is the

energy that empowers our metabolism and our activities

Jing / Essence: Reservoir of our life energy, our Jing

determines our individual attributes (eg size, eyes color), and contains our potential for

growth, reproduction, and longevity

Life is about cultivating our Jing, and transforming it into Qi, so that we have the energy that enables our Shen to make us adapt to our environment,

organize our life, and reach meaningful objectivesBETTER SLEEP handout - Copyright Patricia Beretta, 2017

Sleep and Insomnia According to TCM

In TCM, the Heart houses the Mind / Spirit aka Shen: when we are emotional, our heart pounds (not our brain).The Heart circulates Blood, and so both the Heart and the Blood anchor the Shen.If the Shen is calm, sleep is peaceful and restful.

At night, the Shen should “come into its residence”, but if it is not anchored, the mind spins, the spirit wanders, and we do not sleep:- either because the Heart &

Blood are too weak to anchor the Shen

- or because the Shen is too agitated and floats away

Shen

Heart & Blood

Shen

Heart & Blood


BETTERSLEEP

ABalancingAct,inspiredbyTradi9onalChineseMedicine

Peaceandlove!LivefromtheboBomofyourHeart

‘ ‘

Don’tworry,behappy!Becenteredandnourishedthro’yourSpleen-Pancreas

Breathe,letgo!Cheerupandstandtruetoyourselffromthetop

ofyourLungs

Nofear!YourKidneys

ingraintherootsofyourlife

ins9ncts

Timetomove!Noroadblocks:yourLiver

rocks!

Thisdiagram,basedonthe5ElementssystemofTradi9onalChineseMedicine,isatthecenterofthe“5EMOTIONS”andthe“BETTERSLEEP”workshops

TCM is Holistic: mental struggles, physical tensions, and organ functions are interconnected


Restoring and Maintaining Health• Organs’ function can be restored and

maintained with nutrition, herbs, as well as through their meridians, with acupuncture, acupressure, meridian stretching, and QiGong gentle movements

• Similar to rivers that carry water and irrigate land, meridians carry Qi’s energy along the whole body and the brain

• Organs have both a physical and a psycho-emotional function: mental-emotional health can be balanced with these methods as well


EachOrganhasanemo.onalroleinhealth,andapossibleemo.onalimbalance

Heart:peacefuloversightNoexcessiveJoy/excitement

‘ ‘

Spleen-Pancreas:easydiges.on

NoWorry/anxiety

Lungs:breathtoanchorlife

Nolong-las.ngSadness

Kidneys:willtosurvive

andreproduce

NoexcessiveFear

Liver:visionandfreeflow

NoAnger/frustra.on

Organs have both a physical and a psychological role in health.

Specific emotional imbalances correspond to each Organ

Other than fatal pathogens & trauma, or genetic conditions, Traditional Chinese Medicine considers

emotions as the main cause of health

imbalances: they predispose us to be

affected by pathogens or to heal poorly from trauma, by weakening our body’s functions.


Lungs Balance: Letting in what we need, letting go what we don’tLungs Imbalance: PROLONGED SADNESS or GRIEF

The Lungs are responsible for breathing, and provide energy from oxygen.Breath animates our body,

and anchors our Spirit.With birth and our first breath, we become an individual different from others, with our own

boundaries. The Lungs also provide Defensive Qi, aka immune protection against pathogens.As an individual, we need to let in what serves

us (like breathing in), and let go of what no longer serves us (like breathing out).

Sadness from the loss of someone we care for is normal. When prolonged, when we can’t let

go and process our grief, it becomes an emotional imbalance related to the Lungs.

As an individual, we need to understand who we are, and assert healthy boundaries


Me You

Healthy boundaries: each person is within their space and zone of comfort, their boundaries are clear, they interact, and communicate in an open and flexible way.

Me You

Collapsed boundaries: each person looses their own individuality, they may try to merge, at the expense of their own zone of comfort, or one my want to control the other and the other be afraid to be alone otherwise etc. Boundaries are not clearly defined and respected

Me You

Rigid boundaries: each person is self contained but disconnected from the other. Distance and boundaries are excessive, preventing collaborative work interaction, or partners’ intimacy.


Kidneys Balance: willpower, instinct to survive & preserve our genesKidneys Imbalance: EXCESSIVE FEAR

The Kidneys are responsible for preserving the Essence (or genes) that we receive at

conception. They hold our constitutional make-up.

They give us the instinct and the willpower to survive when facing life-threatening situations

(fight & flight response).Fear is a healthy response to a danger, giving

us a signal of alarm, and making us react. Fear that is disproportionate or chronic is an emotional imbalance related to the Kidneys

To survive and thrive, we need the willpower and the persistence to face our challenges


Avoidance due to fear of conflict or rejection

Procrastination due to fear of facing a problem, uncertainty, or lack of self-confidence in own capabilities


Liver Balance: vision, higher goals, and free movement to attain goalsLiver Imbalance: ANGER, FRUSTRATION

The Liver is responsible for our vision and higher goals, related to the contribution we

want to make in life. It provides the free movement (physically and energetically) that

enables us to move and reach our objectives.

When issues and obstacles hinder our free movement, we need to react, possibly

defend ourself, which is a healthy reaction. When this reaction becomes excessive or out of control, it can turn into anger, or if repressed into frustration, resentment

To address our challenges, we need to be flexible, while keeping our objectives in mind


IF YOU’RE BEING MINDFUL YOU MIGHT NOTICE THESE COMING UP WHEN YOU’RE ANGRY…

The tendency to blame

Over-focusing on someone or something

that upsets you

Being defensive, competitive, or

fighting with people in your thoughts

Being passive-aggressive


Heart Balance: higher consciousness, managing life peacefullyHeart Imbalance: EXCESSIVE JOY, OVER-EXCITEMENT

The Heart in TCM houses the Mind / Spirit, and rules all other Organs. It controls blood circulation as well (thus the blood plays an

important role in anchoring our Mind / Spirit). The Heart is about calm,

compassion, inspiration, discernement, appropriate communication.

Joy, contentment, humour, wellbeing are qualities of the Heart.

Excessive joy, a need to be always hyper stimulated, uncontrolled laughter (like

during a funeral) are imbalances related to the Heart

To understand the meaning of our life, we need to feel at peace (but also feeling at peace helps us find out the meaning of our life). We need a good balance between rational thinking and

intuition as well.BETTER SLEEP handout - Copyright Patricia Beretta, 2017

THINK ABOUT RESPONDING WITH YOUR HEART AND NOT JUST WITH YOUR HEAD, OR FIND A BALANCE

BETWEEN THE TWO.

FEEL VS. ANALYZEBETTER SLEEP handout - Copyright Patricia Beretta, 2017

Spleen-Pancreas Balance: digestion, nourishmentSpleen-Pancreas Imbalance: WORRY, ANXIETY (aka mental indigestion)

The Spleen-Pancreas is responsible for digestion, processing food into nourishing

energy and blood. Mentally, the Spleen relates to our intellect, our ability to “digest” what is happening, to analyze facts and situations,

draw conclusion, and solve problems.Excessive thinking, anxiety, worry, obsessive thoughts are forms of mental indigestion, and

are imbalances related to the Spleen-Pancreas.

To process all we have to do, and solve problems, we need to break them down into small parts that we can address one by one


IF YOU NOTICE YOU’RE IN A SPIN EITHER IN YOUR MIND OR ACTIONS,

SLOW THINGS DOWN, CHECK YOUR PRIORITIES

AND DO ONE THING AT A TIMEBETTER SLEEP handout - Copyright Patricia Beretta, 2017

Define your Priorities and Check them Regularly

• If you fill your life bucket in the right order, everything will fit!

• First act on your life priorities

• Then on important projects

• If there is still time, add some minute tasks

• It’s the only way for your life priorities to fit in!


Act Based on your Priorities: it will greatly reduce your stress


Have lunch and a quiet time. The

Heart needs peace

Liver1-3am

Lungs3-5am

LargeIntes3ne5-7am

Stomach7-9am

Spleen9-11am

Heart11am-1pm

SmallIntes3ne1-3pm

Bladder3-5pm

Kidneys5-7pm

HeartProtector7-9pm

TripleHeater9-11pm

GallBladder11pm-1am

Eat a nourishing

breakfast with proteins

Waking up around 2am may suggest Liver issues (stress, unresolved anger)

Slow down, enjoy a one-hour

peaceful bedtime routine

Time to enjoy a productive morning! The Spleen is

also about analytical work. Excessive thinking may

weaken it…Time to enjoy a productive or

active afternoon!

If your energy drops around 3-5pm, you need a real break

from your busy life, and a lot of rest

Time to enjoy a nice sleepy morning or a breathing practice!

Meridians Stretches Follow the Order of the Chinese Organ Clock

The times indicated with each Internal Organ is

when it reaches its peak energy of the day Time to be sound

asleep!

Waking up around 4am may suggest Lungs issues (breathing

problems, unresolved grief)


Man is connected to his internal and external

environments: the mind, the body, and

the person’s environment are inter-

related.

The meridians of acupuncture form a unified network of

channels. They connect together the

Organs, body parts, and the external world.


How to Do the Meridian Stretches• Practicing the Meridian Stretches daily brings tremendous health

benefits: balancing internal organs function, opening the joints, stretching connective tissues, and calming the mind.

• They can be done at any time and take about 10 to 20 minutes. They are perfect as a bed time routine!

• To practice the Meridian Stretches, wear loose comfortable clothing. Do them in a quiet space that you enjoy.

• Do the Meridian Stretches slowly. You can easily spend 1 minute or more in each of them.

• Assume the stretching position, breathe out and relax. Then breathe in and gently extend the stretch a little more. Breathe out and relax back into the initial standing or sitting position before the stretch. Repeat a second time each stretch.


A Word of Caution…• Please do not attempt anything that does not feel right to you. Stay within

your zone of comfort and only practice according to your physical and mental abilities of the moment. Things can be different each day. Skip or adjust what does not feel comfortable, or anything that causes pain or discomfort.

• There are several versions of each stretch, depending on your level of flexibility. The adapted version bring the same health benefits!

• Attempting the stretches of this hand-out without instruction, caution and suitable adaptation to individuals’ level of flexibility and fitness can be harmful. Therefore, this hand-out is only for participants of classes and workshops with Patricia Beretta. Make sure you consult your physician before attempting stretches, or movement sequences such as Tai-Chi, QiGong, stretching, Yoga. The class and workshop instructor(s), and the authors of this material are not responsible in any manner for any discomfort or injury that may occur while using the material or attending classes and workshops


2- Lungs / Large Intestine

3- Stomach / Spleen

4- Heart / Small Intestine

5- Bladder / 6- Heart Protector / Triple Heater

1 - Gall Bladder / Liver

Meridian StretchesA Healthy Body and Relaxed Mind in Six Stretches

Armpit to pinky finger

Pecs to middle finger


The “WuJi” Posture:Standing like a Mountain

Stand straight, soften your knees, let your tailbone relax down & in, suspend your

head from above. Breathe calmly and deeply,

feeling your your lower belly move quietly with your breath.

Make this a regular practice, and enjoy the endless sensations, the

inner calm and grounding that arise from standing still!

Standing in WuJi is grounding your energy flows freely

your boundaries manifest with easeBETTER SLEEP handout - Copyright Patricia Beretta, 2017

2017-02 sleep handouttai-chi, qigong, mindfulness and traditional chinese medicine for physical and...

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