STEP 1 STEP 2 STEP 3 STEP 4

ACUPRESSURE SELF-HELP      INSOMNIA Relaxation and peace of mind are essential ingredients for a sound good night sleep. Do not engage in exciting activities before going to bed. Also watching your diet can make a difference. Fatty foods, especially those high in cholesterol and saturated fats, overload your heart, which is one of organs related in the sleep issues. Also avoid caffeinated and/or alcoholic drinks (or limit their consumption to one drink a day). ACU-ROUTINE (to practice before going to bed or anytime what you fell anxious and restless) STEP 1 - The chest Lay down on your back on the floor or in bed. Keep your knees bent, if you need to. Place your hands at the center of your chest (CV17). Breathe deeply and allow your body and mind to immerse itself in the nurturing, peaceful and quietness of the night. With every inhalation fill your whole being with calmness; with every exhalation, expel away all thoughts, tension, and worries. Practice for 2 minutes or as long as you like to.      For some light conditions, just by doing step 1 might be enough, but if not, go to Step 2, and then end      with Step 3. Step 4 is optional.   STEP 2 - Down to the ankle.   Bend your knees and grab both your ankles. Your thumbs are placed on the inside ankles (KI 6), and the other fingers on the outside ankle (BL 62). Both points are located 1 inch below the ankle bone.  Breathe and direct energy to theses points. If you have difficulties reaching the ankles, with both feet on the floor, just leave one foot down, and cross the other one over the opposite leg. Hold the 2 points, then switch leg     STEP 3 - Then go to the wrist.    Place your right thumb on the thumb-side on the left wrist (LU 7), 1.5 inch down the wrist crease, right on the bone, and your other fingers on the outside of your left hand (SI 3), on the little-finger-side. You can reach these points from underneath you left hand, or from above. Hang out and breathe. Do opposite side. STEP 4 - (optional)  Place your right middle finger on the little-finger-side on the left wrist (HT 7), and your right index finger 2 inches down the wrist on the center line (PC 6). Keeping your right fingers on the left wrist points, cross your left arm in front of your body and place your left hand over your right shoulder. If you are keeping your legs straight, you could also cross your right ankle over your left, so that the inside of the knees are touching one another. Hang out and breathe. Do opposite side.     INDICATIONS I recommend you to follow each step, but if you have difficulties with any of these points or positions, just avoid them and go the next one. Remember that you want to be relaxed. If holding the points is creating tension or frustration, just do only the ones that you feel comfortable with.   BACK