Moving Shaking & Tapping your anxiety and stress away

A MST session begins with PACE from Brain Gym® – developed by Dr Paul Dennison. PACE helps you become more Positive, Active, Clear and Energetic.

The easy MST stretches help to relax contracted muscles. This in turn triggers our body’s natural shaking ability which helps release built-up anxiety and stress.

Tapping finally clears your body of stuck emotional patterns for a more relaxed feeling and optimal wellbeing.

You can introduce these easy yet life changing techniques to people from diverse backgrounds across South Africa. Click here to find out how you can become a stressSA facilitator or just learn MST for personal use only

- Paul Dennison

“... the point of living is to guide others through the same journey we are on and help them deal with the same issues”

Exercise 1

Brain Gym®

Steps

Step 1

Energetic: DRINK WATER

Step 2

Clear: BRAIN BUTTONS

Step 3

Active: CROSS CRAWL

Step 4

Positive: HOOKUPS

	1. Become Energetic Sip water to restore hydration
	2. Become Clear Put one hand on your navel. With the other hand rub the indentations just below your collarbone, right and left of the breastbone. Keep your head still, move your eyes from side to side.
	3. Become Active Do cross-crawl movement and touch your hand/elbow to the opposite knee, repeat on the other side. If possible do it behind your back touching your hand to the opposite heel.
	4. Become Positive Cross your ankles. Extend your arms with palms touching, thumbs up. Cross your wrists so palms touching with thumbs facing down. Interlink fingers and fold your arms to rest your hands on your chest. Breathe deeply. Keep this position until you find your balance. Now unhook hands and ankles and press fingertips together. Breathe deeply.

- David Berceli

“We humans possess an organic restorative capacity within our body... it takes being aware of the body’s restorative ability and actively encourage it to do it’s work”

Exercise 2

Moving and Shaking

Steps

Calf Stretch

Hip Flexor Stretch

Backward Body Stretch

Sitting Position

Passive Butterfly

	5. Calf Stretch Take one step forward. Bend your knee and lean forward. Press your back heel on the floor. Lift your back heel as you inhale and straighten your front leg. Exhale as you press your back heel down again. Feel the stretch in your calf muscle and ankle as you come up unto your toes and press down with the heel. Do this 3 times. Do both legs. Stabilize yourself and hold onto a chair if needed.
	6. Hip Flexor Stretch Stand with your legs leg length apart. Feet facing forward. Turn right foot to the right. Keep left foot facing forward. Bend the right knee as you exhale and stretch to the right (you should feel a stretch inside the left leg). Look over your right shoulder to stretch your neck. Inhale and straighten the right leg. Keep your hips and shoulders facing forward, repeat 3 times. Repeat with the left leg. Stabilize yourself and hold onto a chair if needed.
	7. Forward Bend Hip Flexor Stretch Stay in the same position with feet facing forward and knees bend. Gently bend forward as you exhale, until your hands touch the floor, or as far down as comfortable. Relax your neck and let your head hang. Take 3 deep breaths. Move slightly to one side, and straighten the other leg. Take 3 deep breaths before moving your hands to the opposite side and take another 3 breaths. Bring your hands to the middle, and walk your feet to the middle. ‘Unfold’ as you stand up. Use a chair for support if you cannot bend down to touch the floor.
	8. Backward Stretch Stand with your feet shoulder width apart and feet facing forward. Knees slightly bent and arms relaxed. Relax into a slight backward arch as your pelvis and lower body support your relaxed upper body. Inhale as you lean back, exhale as you straighten, repeat 3 times.
	9. Sitting Position Stand with feet facing forward and shoulder width apart. Exhale as you go into a sitting position as if you want to sit on a chair, keep back upright. Hold for a couple of seconds. Stand up and inhale. Repeat 3 times. Stabilize yourself by holding onto a chair if needed.
	10. Passive Butterfly Lie on your back with knees bent and feet flat on the floor. Ankles, knees and thighs should touch, feet as close as possible to your body. Rest your arms next to your body. Inhale and as you exhale allow your knees to float apart, soles of your feet together. Place a hand on your belly, take 3 deep ‘belly breaths’ (belly rise as you inhale and fall as you exhale). Shaking Position: Slide your feet away from your body, legs still in butterfly position. Slowly bring your knees together a few centimetres at a time and hold. Bring your knees still closer together until you feel shaking in your legs or thighs. Put your feet flat on the floor if more comfortable. Allow your legs/body to shake for 1 minute. Straighten your legs, take some deep breaths and bring your legs back to shaking position. Shake for another 1 minute. Continue until you’ve shaken for 5 minutes with ‘stops’ in-between.

- Gary Craig

“Together we will build within you a bridge to the land of inner peace”

Exercise 3

Tapping

Steps

Identify issue/emotion

Tap on face/body points while saying the issue/emotion

Always end with positive statement eg: I’m Ok

11. Tapping

Start tapping on the ‘set up phrase point’ – the soft part of your hand on the side under your pinky finger. Ask yourself: What is the most pressing issue or stressful feeling I am experiencing now or often? Start with a set-up phrase: Out loud or in your head. Try to be as specific as you can to what you are feeling or struggling with. For example: “Right now I’m feeling really angry at..” Or, “I allow myself to feel worried about …” Or, “It’s okay for me to feel sad …” Tap through the other points repeating your ‘set-up’ phrase or other related words or feelings that may come up for you. Always end with a positive…eg: “but now I am OK…”

Moving Shaking & Tapping your anxiety and stress away

Exercise 1

Step 1

Step 2

Step 3

Step 4

Exercise 2

Calf Stretch

Hip Flexor Stretch

Backward Body Stretch

Sitting Position

Passive Butterfly

Exercise 3

Identify issue/emotion

Tap on face/body points while saying the issue/emotion

Always end with positive statement eg: I’m Ok

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