IMPORTANT NOTE TO DESIGNER

We are creating a somatic therapy workbook for inner child healing. Attached are pieces of the book,
along with descriptions of what exactly we are looking for. Please review each graphic thoroughly, then
create a simple, black and white (or black, grey, and white) illustration only.
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I need a body, laying down, with each portion of the body labeled as shown below. This is for a Progress
Muscle Relaxation exercise. Make it a body that both men and women can relate to.

1. Toes

2. Feet

3. Calves

4. Thighs

5. Glutes

6. Lower back

7. Upper arms

8. Shoulders

9. Neck

10. Face

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I need a simple diagram, showing this process:

Sensing Your Cerebral Spinal Fluid

This exercise is designed to enhance your awareness of the cerebral spinal fluid (CSF), which is crucial for
protecting your brain and spinal cord. By understanding its flow within your body, you can achieve
greater mental calm and balance, becoming more attuned to these internal rhythms. Inspired by the
work of Joe Dispenza, this exercise goes beyond merely understanding the flow of CSF; it's a
transformative process that taps into the body's intrinsic energies. Dispenza highlights the importance of
synchronizing the contraction of our body's muscles with our breathing to accelerate the CSF flow, apply
pressure to the pineal gland, and thereby create positive biochemical metabolites, including
benzodiazepine and DMT. These contribute to a heightened state of consciousness and well-being. In my
own experience, I felt an immediate sense of full-body and mind relaxation when I first tried this method
at one of his workshops in Cabo San Lucas. It has become a pivotal part of my self-care practice ever
since.

Find a Comfortable Position: Customize your space to enhance relaxation. Consider dim lighting, soft
pillows, or soothing background sounds to create a serene environment conducive to deep focus.
Relax and Breathe: Sit or lie comfortably, close your eyes, and engage in deep, slow breathing. With each
exhale, consciously release any physical tension, preparing your body and mind for deeper awareness.

Focus on Your Spine: Direct your attention to your spine. Imagine it as a channel through which your CSF
flows, nourishing and protecting your nervous system.

Sense the Fluid Movement: Concentrate on detecting any subtle, rhythmic movements along your spine.
This sensation represents the flow of CSF, a gentle pulse vital for brain and spinal health.

From Root to Crown: Begin by focusing on the base of your spine, your root. As you inhale slowly, guide
your awareness up your spinal column to the crown of your head, visualizing the journey of the cerebral
spinal fluid (CSF). While tracing this path with your awareness, gently tense each part of your body and
engage your root lock (the area between your anus and genitals)

Hold and Energize: At the crown, hold your breath briefly, envisioning the CSF energizing your brain. You
should literally feel this fluid flood the crevices of your brain and spinal cord as you engage in this
exercise.

Deepen Your Awareness: Maintain focus on the CSF's flow. Try to follow its circuit, descending from your
head back down the spine, integrating physical sensations with mental tranquility.

Repeat the Process: After holding your breath at the crown and visualizing the energizing effect of the
CSF on your brain, gently exhale and reverse the journey. Guide your awareness back down the spine to
the root, slowly releasing the tension in each part of

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I need a body, laying in a prone pose that both men and women can relate to. This body will be used as a
diagram for the reader to fill in.

GRAPHIC 4
I need simple visuals explaining each of these breaths:

Deep Breathing:

Find a Comfortable Position: Sit in a relaxed posture with your back straight. Place one hand on your
chest and the other on your belly to create a physical connection with your breathing. Really “feel” into
the energy of your belly, breath, and body as you complete the exercise. Be fully present, allowing
yourself to become acutely aware of the life force that is your breath.

Inhale Slowly: Gently breathe in through your nose, allowing your belly to fill up first, followed by your
chest. Feel the rise of your hands with each breath, signifying full expansion. Inhale until your body feels
entirely full of air, embracing the full capacity of your lungs and the vitality that each breath brings.
Exhale Gently: Release your breath slowly through your mouth or nose, depending on what feels most
natural. Experience the sensation of your hands lowering as your belly and chest contract. Feel the
energy of your breath not only accumulating in your body, but also evacuating your body. Sense the
subtle differences in your mind, acknowledging the release of any stagnant energy or tension with each
exhale.

Visualize and Connect: With each inhalation, envision tranquility flowing into your body. This could be in
the form of comforting colors, like blue and teal, or the sensation of a gentle, soothing breeze. As you
exhale, picture any stress or tension dissipating, leaving your body with each breath. This could be in the
form of dark smoke or heavy fog lifting and dissolving into the air, symbolizing the release of all that no
longer serves you.

Regular Practice: Dedicate 5-10 minutes daily, or whenever needed, to this practice. Observe any shifts in
your physical sensations or mood before and after the exercise. Be patient and gentle with yourself as
you cultivate this practice, acknowledging the transformative power of consistency and dedication.

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4-7-8 Breathing

The 4-7-8 Breathing Technique, crafted by Dr. Andrew Weil, is a potent method for alleviating anxiety,
easing muscle tension, and encouraging better sleep. Originating from an ancient yogic practice known
as pranayama, which translates to the regulation of breath, this technique harnesses the power of
breath to activate the parasympathetic system. As a result, it effectively slows down the heart rate,
reduces stress, and creates a state of tranquility.

This technique is remarkably simple but incredibly profound in its ability to calm the mind and relax the
body. It involves a rhythmic pattern of inhaling for 4 seconds, holding the breath for 7 seconds, and
exhaling for 8 seconds.

Here’s how to practice the 4-7-8 Breathing Technique:

Find a Comfortable Position: Choose a quiet spot and sit or lie down in a comfortable posture. Close your
eyes or lower your gaze to minimize distractions and focus inward.

Prepare for the Exercise: Exhale completely through your mouth, creating a whoosh sound. This full
exhalation sets the stage for a proper breathing cycle – make sure to fully empty your lungs.

Inhale Quietly: Close your lips and inhale silently through your nose for a count of 4 seconds. Allow your
belly and then your chest to fill with air, feeling the expansion and the energy of your breath. Be present
and mindful.

Hold the Breath: Keep your breath in for 7 seconds. This pause allows your body to absorb the oxygen
and prepares it for a complete and cleansing exhalation.

Exhale Forcefully: Open your mouth and exhale forcefully for 8 seconds, making a whoosh sound. Feel
the release of tension and the expulsion of stagnant energy from your body.
Repeat and Relax: Complete this cycle for four full breaths to start. As you grow more accustomed to the
practice, you can gradually increase the number of cycles, always aiming to cultivate a sense of calm and
peace within you.

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Alternate Nostril Breathing (Nadi Shodhana)

Alternate Nostril Breathing, or Nadi Shodhana in traditional yoga practice, is celebrated for harmonizing
the brain's hemispheres, balancing the nervous system, and promoting mental clarity. In yogic terms,
'Nadi' denotes the pathways for the flow of vital energy, and 'Shodhana' refers to purification. This
exercise aims to purify the energy channels, ensuring a balanced energy flow and enhancing overall well-
being.

Here’s how to practice Alternate Nostril Breathing:

Find a Comfortable Position: Sit comfortably with your spine erect, ensuring a straight posture that
supports focused and unrestricted breathing.

Position Your Hand: Use your right thumb to gently close your right nostril. This hand position will be
used to alternate the airflow between the nostrils.

Inhale Through the Left: With the right nostril closed, inhale deeply and slowly through your left nostril,
filling your lungs with air and focusing on the sensation of breathing.

Switch and Exhale: Close your left nostril with your fingers, then release your right nostril. Exhale slowly
and completely through the right nostril, feeling the release of air and energy.

Inhale Through the Right: Now, inhale through the right nostril, ensuring a full and mindful breath.

Complete the Cycle: Close the right nostril, open the left, and exhale smoothly through the left nostril.
This exhale marks the completion of one cycle.

Continue the Practice: Maintain this alternate breathing pattern for 5-10 cycles. Concentrate on the air's
flow through your nostrils and the rhythmic pattern of your breathing, promoting a sense of balance and
calm with each cycle.
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Box Breathing (4-4-4 Breathing)

Box Breathing, also recognized as Sama Vritti, is a balanced breathing technique involving four equal
parts: inhaling, holding, exhaling, and holding again, each segment lasting for the same duration. This
method is particularly effective in stabilizing the nervous system, diminishing stress, and enhancing
concentration by demanding equal focus on each phase of the breath. Regular practice can enhance lung
capacity and oxygenation throughout the body, promoting overall well-being.

Here's how to practice Box Breathing:

Find a Comfortable Position: Choose a quiet place to sit or lie down comfortably. Close your eyes to
minimize distractions and center your focus inward.

Inhale Deeply: Slowly draw in air through your nose, counting to four quietly, allowing your lungs to fill
completely. Stay focused and mindfully present.

Hold with Awareness: Keep your breath in, maintaining for a count of four. Stay conscious of the stillness
and fullness of this moment.

Exhale Slowly: Gently release your breath through your mouth, taking four counts to let all the air out
smoothly and steadily. Feel any tension, stress, and anxiety leave your body with each exhale.

Pause and Hold: After exhaling, pause and hold your breath out for another count of four, experiencing
the emptiness and readiness for the next breath.

Complete the Cycle: This sequence of inhale-hold-exhale-hold makes up one complete cycle of Box
Breathing.

Continue the Practice: Repeat this breathing pattern for a minimum of four minutes. As the practice
becomes more familiar and comfortable, you may gradually extend the duration, maintaining the rhythm
and balance in each part of the cycle.
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The Lion's Breath (Simhasana Pranayama)

Lion’s Breath, or Simhasana Pranayama, is a dynamic breathing exercise renowned for its stress-relieving
and energizing effects. Characterized by a forceful exhalation, this practice is beneficial for releasing
tension in the facial and throat muscles and enhancing vocal resonance.

This vigorous exhalation is key in expelling emotional and physical stress, particularly targeting areas like
the jaw and neck. Additionally, Lion’s Breath activates the platysma, a slender muscle stretching across
the throat, thereby fortifying the vocal cords and the frontal neck muscles.

Here's how to practice Lion's Breath:

Find a Comfortable Position: Sit with ease, either cross-legged on the floor or comfortably in a chair. Rest
your palms on your knees, fingers splayed wide, adopting a posture of readiness and openness. Get in
tune with your hands, knees, and bodily energy before continuing.

Inhale with Intention: Take a deep, intentional breath through your nose, filling your lungs and preparing
for the forceful exhalation. Make sure your lungs are completely, yet comfortably, full.

Exhale with Force: Open your mouth wide, extend your tongue down towards your chin, and expel the
air forcefully with a loud “ha” sound. This exhalation should be robust and energizing, releasing tension
and invigorating your body. Feel the tension disappearing with each “ha” sound you expel.

Engage Your Facial Expressions: As you exhale, exaggerate your facial expression—widen your eyes,
direct your gaze upwards, and engage the muscles at the front of your throat. This enhances the
effectiveness of the practice and stimulates the facial and throat muscles, contributing to a full release of
tension. The act of sticking out your tongue and roaring like a lion not only helps in physically releasing
stress but also aids in letting go of inhibitions, encouraging a sense of freedom and empowerment.

Repeat the Practice: Perform this breathing pattern 2-3 times, embracing the unique sensations and
energy that Lion’s Breath brings. Stay focused and attuned – mark any notable changes before and after
your practice.
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The Bumblebee Breath (Bhramari Pranayama)

Bhramari Pranayama, commonly known as Bumblebee Breath, is a soothing breathing technique

characterized by a humming sound made during exhalation. This humming generates vibrations that are
reputed to calm the mind, reduce stress, and enhance mental clarity by soothing the nervous system.
According to American Journal of Respiratory and Critical Care Medicine, the vibrations accomplish this
by stimulating the production of nitric oxide and promoting the release of feel-good hormones. This
process helps to naturally down-regulate the body's stress response, bringing a sense of peace and
tranquility.

Here's how to practice the Bumblebee Breath:

Find a Comfortable Position: Find a peaceful spot and sit comfortably with your spine erect and eyes
gently closed. Allow your facial muscles, especially around the jaw, to relax, creating a serene state for
the practice.

Inhale Deeply: Draw a long, smooth breath in through your nose, filling your lungs and preparing
yourself for the humming exhalation. Feel into the sides and bottom of your lungs consciously.

Humming Exhalation: As you slowly exhale through your nose, produce a steady, low-pitched humming
sound, reminiscent of a bumblebee. The vibration from the humming should be felt throughout your
face and head, offering a massage-like effect to your internal organs.

Enhance the Vibration: To intensify the experience, you can gently place your fingers over your eyelids
and use your thumbs to softly close your ears. This action heightens the internal vibrations, further
amplifying the calming effects and oxygenation of the practice.

Repeat: Continue this humming breathing pattern for 5-10 cycles. Once completed, remain seated
quietly for a few moments, embracing the tranquility and heightened awareness brought on by the
practice.
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Heart-Opening Stretch: Aimed at easing feelings of vulnerability while promoting emotional openness.
It's especially helpful when you're feeling isolated or emotionally detached. To do this stretch, either
stand or sit in a way that's comfortable for you, then draw your arms back to open up the chest area.
Focus on deep breaths, filling your heart space on the inhale and releasing any tension on the exhale.
This exercise is not just about stretching the body; it's also about dissolving emotional barriers,
encouraging vulnerability, and strengthening connections.

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Grounding Forward Fold: Focuses on stretching the hamstrings and lower back, nurturing feelings of
stability and connection to the earth. This seated forward bend is a physical embodiment of release,
inviting you to let go of whatever weighs you down with every breath out. As you fold forward, envision
releasing stress and grounding your energy, deepening your connection with each exhale. This practice
not only alleviates physical tension but also promotes emotional grounding, helping you to feel more
anchored and secure in your environment.

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Power Pose Stretch: Stand in confident, expansive stances like the Warrior poses to boost strength and
empowerment. Stand with feet apart, hands on hips, and chest lifted, embodying a superhero's
boldness. Focus on deep breaths, infusing yourself with confidence. Stand and experience this posture
for 5 minutes, while embodying the feelings and emotions that come with it. If you don’t feel anything
from the start, do the work to embody and embrace a confident emotion. This practice enhances not
just physical, but also emotional strength, promoting a state of empowerment and readiness.

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Hip-Opening Stretch: The hips are often laden with emotional tension, promoting both physical and
emotional release. To perform this stretch, start by positioning one leg bent in front of you and extend
the other straight behind, lowering your hips towards the ground. This pose deeply targets the hips. This
movements encourages the release of stored emotions, facilitating a pathway for emotional healing
alongside increasing flexibility and easing physical tension in the hip area.

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Neck and Shoulder Release: This exercise is specifically crafted to target the area’s most vulnerable to the
accumulation of stress and tension—the neck and shoulders. By engaging in gentle neck rolls and
shoulder shrugs, you're not only working to physically release tightness but also to metaphorically lift the
weight of the world from your shoulders. To perform this release, sit or stand in a comfortable position,
ensuring your spine is aligned. Begin by slowly dropping your ear towards your shoulder, easing into the
stretch without forcing it. Gently roll your head forward and to the other side, creating a smooth, circular
motion. After a few rotations, shift focus to your shoulders: lift them towards your ears, then roll them
back and down, creating a fluid shrugging motion. As you engage in these movements, focus on deep,
soothing breaths to enhance the connection between the physical release of tension and emotional
stress relief, promoting an overall sense of calmness and well-being.

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Spinal Twist for Detoxification: This therapeutic movement is designed to wring out your body and mind,
much like twisting a cloth to release impurities. By engaging in twisting poses, such as the seated spinal
twist, you apply gentle pressure on your internal organs, which aids in the detoxification process. This
not only promotes the elimination of physical toxins but also facilitates the release of stored negative
emotions. To perform this twist, sit on the floor with legs extended. Bend one knee and place the foot
outside the opposite knee. Place one hand behind you for support, and with the opposite arm, either
hug your knee to your chest or bring your elbow outside the knee, depending on your flexibility. As you
inhale, lengthen your spine, and as you exhale, deepen the twist, looking over your shoulder. With each
inhalation, find length; with each exhalation, explore depth. This action symbolizes the letting go of
negativity and the welcoming of rejuvenation into your body and mind. Focus on the sensation of
release with each twist, envisioning the expulsion of toxins and stress, leaving you refreshed and
revitalized.

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Soothing Child's Pose: This restorative posture is like a warm embrace, offering a sanctuary of comfort
and security that taps into the nurturing aspect of your inner child. To engage in this pose, start by
kneeling on your mat with your big toes touching and knees spread wide. Slowly fold forward, extending
your arms in front of you, and rest your forehead gently on the ground. Allow your torso to sink between
your thighs, and focus on taking slow, deep breaths. With each inhale, envision drawing in peace and
serenity; with each exhale, release any tension or worries. This position not only relieves physical tension
in the back, shoulders, and neck but also promotes emotional well-being by reinforcing feelings of safety
and self-care. Embrace the stillness of the pose, allowing yourself to feel supported and comforted, as if
returning to the protective and loving embrace of the inner child.