G-O-T-A-F Reviewer
Quick reminders para sa mga nakaraang Participants.
Grounding
Consciousness
The most important point for me to do is to position the mind on the consciousness of “Who truly am I” and to “Whom I belong?” Doing this brings peace and makes my purpose very clear
Massaging Feet
Cradle your leg on your lap and massage your feet. Starting from the top of the feet, press the toes and each part of the sole firmly up to the heel and near the ankle bone. This stimulates the nerves and allow good energy flow.
Flexing Knees
Stand with your feet shoulder-length-width apart. Bend or flex knees slightly and rest your weight on the feet.
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Squatting 1
Squat on the floor with the upper arm resting on each knee, clasp hands, fingers intertwined and start rocking back and forth.
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Sitting on air
From the basic flexed knee position, bend knee (as low as you can), lower and raise both hands, palms facing outwards close to the body and count 1 to 16, progressively increasing length of time.
Squatting 2
Stay in squatting position , rest both thumbs in the “canal;” in between the upper bridge of the nose near the eyes.
Rock gently, automatically pressing the thumb as body goes forward stimulating/clearing the sinuses.
Observing
Consciousness
Thought checking: I need to note the quality, quantity and speed of my thoughts, words, actions.
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Watching One' Stance
While standing observe where the body weight lies if there is any pain in the body. Observe how the breathing is; the gaps between the breath, which is longer, inhale or exhale
Transforming
Consciousness
I watch my thoughts and replacing negative and wasteful thoughts with positive ones. Furthermore, I send best wishes mentally to the ones who have hurt me.
Position C
With knees bent and feet apart raise your arms wide up and gently bend backwards, letting go of the neck facing upwards and allow the body to vibrate. Gently go back to basic flexed knees position.
Cyclic breath
While sitting or standing, put one palm on top of your chest while the other rests on the stomach. Breathe three short breaths in rapid succession and inhale one long breath on the fourth count and exhale. Repeat a few times.
Position U
Stand with feet apart in a “piki” or pigeon-toed stance. Gently bend forward, fingers lightly touching floor for balance, lift heel slightly without losing your balance until the leg and body vibrate. Sway arms back and forth to enhance vibration. Slowly lift your head and body up.
Affirming
Consciousness
Increasing how I value myself by constantly remembering thoughts that “I am originally a pure, powerful, peaceful soul”; staying on the highest seat of self-respect no matter what situation comes in front of me.
Swinging Leg 2
Lift the leg closer to your cheek and embrace it while affirming it and affirming yourself. Affirm every part of your body, acknowledge its contribution in your life, show it love and care.
Tapping Shoulders Chest...
Saying “I am okay” while tapping shoulders/chest, coddling and swinging the leg
Swinging Leg 1
Affirming how good and cooperative your legs are while swinging or rocking the it like a baby -while creating care and loving feelings. Do it on the left as well as the right leg.
Focusing
Consciousness
Focusing the mind on elevated thoughts through taped, live or written commentaries. Also creating an aim for my life and focusing my mental and physical effort towards achieving it.
Focusing your breath
Focus on the gap between one's inhale-exhale gap. Blow your breath on any part of the body that has pain.