I'm going to walk you through a wonderful technique that's going to help your body wind down and relax we're going to be doing a few important things the first thing I like you to get a pillow or two if you have one pillow fold it over I want your feet your legs higher than your heart I want it higher you're going to be in that position the whole time by keeping your feet above your heart this is going to allow circulation to come back easier through your legs back up to your heart to your brain
getting more oxygen it's going to help any swelling or edema that you may be carrying around with walking around with or any knee problems ankle or foot problems when you get that swelling it will help circulate it help circulate lymphatic flow as well as these little moves these exercise positions we're going to do right now remember this position is is extremely healthy to help relax your body to get it into that parasympathetic mode that means that rest and digest to slow you down to get you ready for bed so you can fall asleep fast and
sleep deeply through the night and wake up nice and refreshed the first thing we'll do apply our attention to our feet get into a comfortable position obviously the lights will be dim or even be almost off it's okay now what I like you to do is like windshield wipers just take your feet and go side to side and I'm going to go along with you we're going to do this about 30 seconds just stimulating these muscles the outside the inside of our legs is going to help increase circulation bring back the excessive fluids the waste
toxins coming back up to the heart to get better circulation after about 30 seconds we're going to take our ankles slowly and put it in a rounding fashion just like this as we move it together I want them together I'm looking for rhythm as you do this Rhythm this is going to slow your nervous system down kicking in that parasympathetic increasing that circulation back to the heart as it starts to wind your body down and after 30 seconds we're going to go in the opposite way another 30 seconds just like this now realize we're using
specific meridians certain areas within the feet ankles and legs that are stimulating back to the nervous system slowing it down as we just get into this Rhythm just put them together same position goes slowly a little faster for some people whatever's comfortable after about 30 seconds seconds now I want you to relax and this is where the magic comes in as everything is in this position as your body's starting to wind down and relax by just laying here there are two or three different ways we can do this you can pick whatever works best for
you we're going to do Rhythm tapping and Rhythm tapping increases vibration into the nervous system some people like to tap in the them in like this others like to go up in the chest over the heart I find it best to go over the heart as well as the abdominal area so we're going to take our hands we're going to tap gently like this just go into a rhythm as I'm doing it right now and we're going to do this for about 45 60 seconds and after about 60 seconds we're going to slow the Rhythm
up and what's important about this not only does the vibration help slow your system down it deters your brain it takes those thoughts those random thoughts the thoughts you may be thinking about tomorrow what you have to do the work that you're that you distress and load you're putting on yourself and it starts to take it away and it puts your attention back to the vibration back to the Rhythm just what you're doing right here it works like magic this not only will help slow your thoughts down this will work with the neurotransmitters in the
brain this will help increase dopamine serotonin it will secrete endorphins this slows your nervous system down and as you lay here you'll start to feel more relaxed things will come off your mind things will be erased you'll just focus on the tapping that's where your mind is focusing right now nothing but the tapping sending vibration into the heart into the Meridian channels to help slow your system down now after about a minute I want you to slow down your tapping just like this maybe one every two seconds and just do that for about a minute
to two minutes if you need an extra minute do it you'll notice as you slow that tapping down everything starts to slow down just that tapping sound slows everything [Music] down as Things become more quiet you'll notice you'll start to swallow more because your parasympathetic system is really kicking in you lighten your Taps this is the time where your body is ready to fall asleep you can stay in this position you can leave your legs up there your feet up there this is great for circulation or you can remove the pillows you can lay on
your back put a pillow underneath the knees if it's more comfortable go on your side put a pillow between the knees keep the knees slightly bent not on your stomach preferably and just close your eyes and you're going to be amazed just within those few minutes what your nervous system just did what your brain's doing and how you can get to that deep REM sleep so you can sleep deeply wake up refreshed and ready to take on the day I challenge you you will be shocked please share this video with your friends and family leave
your comments below and most important make it a great day I'm Dr Alan Mandel [Music] [Music]
