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Remember Well-Being Cards


Download & print your Well-Being Cards at the end of this page.

Place them strategically around your living environment.


Stretching 


Stretching is easy to do. Stretching gently tugs the connective tissue throughout your body, 

generating tiny electrical impulses, which are experienced as comforting, healing and regenerative. 

Be careful not to over stretch, intense stretching is best a few times a week, 

moderation is better, try "easy range of movement stretching" on other days. 

Stretching increase blood pressure, heart rate & also flexes muscles and joints. 



Stretching expands & opens you


 

Practice Stretching when you feel the impulse to, it helps you feel connected within, it brings you back to your body. 

Stretch & yawn. Create your own yoga stretches & err on the side of being conservative.  

Listen to your body & enjoy moving. Lying on the ground, roll & stretch, 

allow yourself to unfold and unwind, simply play with stretching  . . .  come to rest, be still 

and after a while . . . contort, writhe, twist & experiment with stretching again.


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book, email: gnorfolk@gmail.com







Wriggling


Wriggling etc = squirming, itching, jerking, twitching, threshing, swaying, swinging, twisting, turning, wiggling, writhing 

--- are all natural ways we move to adjust ourselves, get comfortable, release tension, and move towards ease, eventually coming to rest. Wriggling-etc represents the freedom to move your body. Practice allowing your body wiggles, respect your itches & twitches. 

Trust your wriggling is body-appropriate for you. Wiggling etc is you unraveling, unfolding, undoing. 


Wriggle yourself free


Practice Wriggling when exercising, gently rock and wriggle a little while doing yoga or qigong. 

Trust your wriggling knows where to go, what to do & how to come to rest . . . not how to wriggle.                    

Wriggle as you walk, sit, squirm in bed, notice how you feel when you let go. Wriggle dance.

          In your daily  life, wherever & whenever you feel a wiggle coming on, 

go with it, stay with it, allow yourself to wriggle & enjoy! 


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com








Humming


Humming moves sound vibrations in & through your body. 

Humming touches & massages you internally with sound pulsations. 

Humming pulses the cellular fluids of the brain. Humming soothes you. 


Humming can help create 

a “healing feeling” in your body


Practice Humming. Focus on specific parts of your body, direct the humming to your 

brain, heart, belly etc. stay with one area & feel the effects. 

Hum softly for a minute, then let the humming go,  be still, silent, and repeat. 

Combine humming with meditation. Gently rock & hum. 

Hum into your whole body & feel. Hum with friends. 

Hum a melody as you walk. Hum in bed, 

one hand on your belly, the other on your heart, rest & say Ah!


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com




Dancing


Dancing is a great way to exercise & move your whole body. 

Dancing is self-expression. Movement helps still the mind, release emotional stress & uplift your spirit. 

Dancing transforms your state. Dancing is allowing your body to play.  

Dancing is a celebration of the "The Joy of Being Alive”. 


Dance as if nobody is looking


Practice Dancing to your favorite music. Dance around at home & outside in the back yard: 

Skip, Turn, Twirl. Jiggling and Dance. Let Go! Surrender to your dance. 

Dance naked when you can, whenever you can. Enjoy the pleasure of moving freely. 


Is it illegal to dance in the street? Mmm?


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com





Yawning


Yawning is easily one of the best things you can do for yourself. 

It increases the brain’s production of serotonin the currently trendy neurotransmitter that tends to balance mood: 

calms you if you’re hyper, brightens you if you’re gloomy. 

It can increase alertness. Yawning helps you come down out of your head. 

It helps soften your heart muscles, increases the production of serotonin in your brain.  

Yawning washes & cleanses your eyes. It helps you relax.

 

Yawning wakes you up! 


Practice Yawning. Take a deep, sucking breath through your mouth, open wide, act your way into yawning. 

Enjoy the pleasure of having a good yawning  session. Yawn, stretch & sigh. Fake it till you make yawning happen. 

Gently move your head & neck as you yawn, involve your arms & upper body. 

Relax & sigh, releasing neck & jaw tension & have a yawn. Go for the BIG YAWN! 


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com





Rocking


Rocking comforts & soothes you. It helps bring you back into balance. 

Rocking is one of the easiest ways to come back into balance, back to the “rhythm of life.”

Rocking gently washes your body fluids. You can rock just about anywhere. 


Rocking is soothing & self-nurturing


Practice Rocking - Sit or stand & rock a little, a minute or two & gradually come to rest. 

Allow your body to fall into a natural rocking rhythm. Rock as effortlessly as you can. 

Focus on your hip joints as you rock. Gradually allow the rocking to become smaller & smaller - coming to stillness & alignment. 

Repeat & rest. Close your eyes now & rest awhile. Rock a little more & softly come to center & balance. 

When you come to stillness, take a deeper breath & sigh, say ah! and rest in stillness. 

Notice your experience of rocking, your internal experience of rocking, the subtle energetic effects. 

What is your experience of rocking?  Notice how you feel when you stop rocking.


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com




Skipping



Skipping is freeing, it can cheer you up. It literally puts a spring in your step. 

The act of skipping directly challenges misery & depression. 

When you skip consider the possibility of enjoying yourself & having fun. 

Skipping is a kid thing. Skip as a playful rebelliousness. 


Skipping induces delight                          


Practice Skipping at-the-drop-of-a-hat, on the way to the bathroom, checking the mailbox. 

Allow your skipping to become a skip-dance. 

Skip with your whole body, your arms, chest, legs, make sounds. 

You will most likely remember how to skip. Practice with a wise being who knows how to skip --- lets skip! 


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com





Napping


Napping is simply resting from doing. Stopping & doing nothing for a change. 

Cultivate the determination, courage & willingness to nap free of worry or guilt. Be daring!  

Napping is the way to a healthier, saner & more productive way of living. 

Napping helps you learn more easily, it can improve memory. 


Create time & space in your life for napping


Practice napping. Intend to nap - lie down, get comfortable whenever you feel to, stretch, yawn, move towards napping. 

Give napping a chance in your life. 

Napping is a simple, easy way to reduce stress & get used to relaxation. 

When? Where? How long to nap?  Napping can be a mini-retreat for 2, 3, 4, or 5, or 10 minutes. 

More serious naps can be for 30 mins, 1, or 2 hrs. 

Try curling up with a friend & take a nap together. 


To view videos visit - Gary Norfolk YouTube Channel

http://www.youtube.com/user/zenergetics/videos

For Skype sessions contact Gary Norfolk on 0413 655 686

For free e-book email: gnorfolk@gmail.com



















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Gary Norfolk,
Mar 1, 2011, 6:52 PM
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