Dolphin, Abdominal Lift & TFT/EFT Gamut Series Meditation

Asana Practice (Yoga Posture)


  • Begin on all 4s. Bring hands forward and place your forearms on the floor with your shoulders directly above the wrists. Interlace your fingers.

  • Tuck your toes under, exhale and lift your knees off the floor (as if you are pushing into down dog). Lift the tail bone up.

  • Press the forearms into the floor. Keep your shoulders back to prevent them from rounding.

  • Hold your head between the arms without letting it rest on the floor.

  • Your knees may bend slightly.

  • Hold pose for 5 – 10 breaths.


  • Calms the brain

  • Stretches: shoulders, hamstrings, calves, arches

  • Strengthens: legs and arms

  • Improves digestion

  • Relieves: stress, headache, insomnia, back pain and fatigue

  • Therapeutic for high blood pressure, asthma, flat feet, sciatica

Pranayama Practice (Yoga Breathing)

Abdominal Lift

  • This breathing technique should be done on an empty stomach.

  • Stand with feet hips distance apart and rest your hands on your thighs. Your body will be at a 45 degree angle.

  • Take a deep breath in. Exhale.

  • Lift the abdomen by pulling it in and up.

  • As you inhale, squeeze the abdominal muscles even tighter.

  • As you exhale, let the belly relax a little.

  • Repeat 10 times.


  • Tones the abdominal muscles.

  • Stimulates the internal organs.

  • Aids digestion and elimination.

Dhyana Practice (Meditation)

TFT/EFT Gamut Series

  • Sit in easy seated pose or in a chair with your eyes closed.

  • Focus on the breath. Inhale and exhale deeply.

  • Begin tapping on the Gamut Point.

  • Tap the Gamut Point approximately 30 times. Stop tapping and begin the eye exercises.

  • Hum a few bars of Happy Birthday or your favorite song.

  • Count out loud 1, 2, 3, 4, 5, 5, 4, 3, 2, 1.

  • Hum the same few bars of the song again.

  • Repeat the following mantra:

My mind is calm and clear. My body is relaxed. I am at peace.


  • Simultaneously balances the left and right side of the brain.

  • Calms the mind.

  • Releases stress and tension.

Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

“The cause of all negative emotions is a

disruption in the body's energy system.” ~ Gary Craig

  • Sit comfortably and think about this quote for a moment.

  • Close your eyes.

  • Focus on the breath.

  • On your inhalation repeat:

I inhale positive energy.

  • On your exhalation repeat:

I exhale any tension or negative energy.

  • Continue to focus on the breath while repeating your mantra for several minutes.

I honor the place in you in which the entire universe dwells. I honor the place in you which is of love, of truth, of light and of peace. When you are in that place in you and I in that place in me, we are one.


Michele Olson

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