TRYGVE'S HEALTH BUILDING ROUTINE. Version/Release date: 95-02-03 Routine to improve health through improved training & recuperation. In JOYFUL LIFE EXTENSION, Copyright 1995,TrygveB@PowerTech.No says: All rights are reserved.Ask my permission to copy this text.For the full manual send $20 to: Bauge,Olaf Bull's vei#12, 0765 Oslo,Norway Indicate if you want a copy in print, on 3.5"diskette or by e-mail. To look at samples before buying: http://www.PowerTech.No/~TrygveB/ Only users who have paid me for the manual after the above listed release date, may quote this text or copy it for personal use. Please forward any followup to TrygveB@PowerTech.No so I get it. To find each or the next subentry search on "---" --- HEALTH BUILDING WEEKEND RETREAT ******************************* The following health building routine is offered as a two day weekend retreat at the cost of 800 Norwegian kroner per participant. --- HEALTH BUILDING ROUTINE/Day One: ******************************** (Shop food & premake dinner the day before, rest until awake) Fast practice one by one strong subroutine & stick to it 15m Planning ahead routine & start the Log book routine (Neti & cleansing breath routine if about to catch a cold) 15m Hot and cold shower routine 15m Brief meal routine 45m Single colonic routine 30-90m Exercise routine (Running routine) &/or Shopping routine 30m Cold and hot bath routine 15m Brief meal routine 45m Single colonic routine 90m Juice routine 45m Dinner routine 2h Colonics routine 15m Brief meal routine (Sandwiches with dinner spread) 15m Warmup routine 30m Asanas routine, fast execution 15m (Routine to train selected tissues or) Routine to stimulate damaged tissues 45m Main body reactions routine 15m Brief meal routine 45m Single colonic routine (Neti & cleansing breath routine if about to catch a cold) 2h Abstain from completing thoughts routine & deep rest routine 9h 3x: %Brief meal,single colonic,2h withdrawal & rest routines% 75m Any time left over used for extra (meal,colonic &/or) rest 24h Subtotal Day One --- HEALTH BUILDING ROUTINE/Day Two: ******************************** (Neti & cleansing breath routine if about to catch a cold) 30m Warm bath routine 15m Brief meal routine 45m Single colonic routine 90m Juice routine 45m Dinner routine 2h Colonics routine 15m Brief meal routine 15m Warmup routine 75m Asanas routine, slow execution 15m Routine to train selected tissues &/or Routine to stimulate damaged tissues 15m Brief meal routine 45m Single colonic routine 45m Main body reactions routine, or Read up on,listen to & train any individual withdrawal routine 45m Yoga Nidra routine 30m Deep rest routine 15m Brief meal routine 45m Single colonic routine (Neti & cleansing breath routine if about to catch a cold) 4h Abstain from completing thoughts routine & deep rest routine 5h Repeat: Brief meal,single colonic,4h withdrawal & rest routines 15m Brief meal routine 45m Single colonic routine 1h+ Abstain from completing thoughts routine & deep rest routine 15m+Questions & answers routine (List action,improvements & plans) 1h+-Any time left over used for extra (meal, colonic &/or) rest 24h Subtotal Day Two Other inserted routines: 15 m Sunset watching routine, when the sunset is visible 1m Routine for drinking one glass juice every hour while awake 8days-28days Repeat the 2 day routine 4 or more times over 1-4 wks. --- WEEKLY ROUTINE (4day work week, 36h/week) ****************************************** Sun 7:30pm-Mon 6:30am Routine to build surplus before work Skip hot bath, first meal (& first colonic) Mon 6:30am-Mon 8am (Travel routine or) extra rest & work at home Mon 8am-Mon 4pm Work routine (e.g. write at home) Mon 4pm-Mon 5:30pm (Extra work at home)or travel & shopping rou. Mon 5:30pm-Tue 6:30am Routine to build surplus before work Tue 6:30am-Tue 8am (Travel routine or) extra rest & work at home Tue 8am-Tue 4pm Work routine (e.g. write at home) Tue 4pm-Tue 5:30pm Extra work at home(or travel & shopping rou.) Tue 5:30pm-Wed 6:30am Routine to build surplus before work Wed 6:30am-Wed 8am (Travel routine or) extra rest & work at home Wed 8am-Wed 4pm Work routine (e.g. travel & recruit students) Wed 4pm-Wed 5:30pm (Extra work at home or)travel & shopping rou. Wed 5:30pm-Thu 6:30am Routine to build surplus before work Thu 6:30am-Thu 8am Travel routine (or extra rest & work at home) Thu 8am-Thu 4pm Work routine (e.g.write,post & read messages) Thu 4pm-Thu 5:30pm Travel & Shopping routine Thu 5:30pm-Thu 7pm Make juices routine (& make dinner routine) Thu 7pm-Thu 9pm Wkend retreat introduction & sign up routine (Train it even if no one is present) 15m Juice party routine, 45m Routine introduction routine 45m Yoga Nidra routine & 15m Sign up routine Thu 9pm-Fri 9:40am Routine to build surplus before work Skip hot bath, start with simple meal & rinse Fri 9:40am-Fri 10am Registration routine &/or plan ahead routine Fri 10am-Sat 10am Health building routine/Day One (w/Challenging questions routine for student) Sat 10am-Sun 2pm Health Building routine/Day Two Sun 3pm-Sun 8pm Dinner w/family & friends routine incl.travel --- SUBROUTINES ALPHABETICALLY (35 routines in all) *********************************************** 34 subroutines are completly described. --- 1-4h Abstain from completing thoughts routine & deep rest routine ***************************************************************** Upon the completion of any prior routine, deliberately lay down in spite of being awake and full of energy and thoughts. Deliberately go to bed while awake for the most healing experience. Lay down on the back on a mattress and under a light cover. Everything is taken care of, nothing needs to be done over the next hour or so. Health building is now the most important, Experience a will to practice the scheduled or immediately most health building routine. In that routine healing rest is the next subroutine, and healing rest is best induced by deep withdrawal. Let the will to heal become a will to withdraw and use the will to withdraw to induce absence of wills & thoughts. Look at thoughts as they come. Look at each thought as a series of elements. Each time the first few elements in a thought shows up, respond by temporarily abstaining from completing the thought. Repeat to yourself: "Abstain from completing this thought". Try abstaining from completing every thought that comes to mind. It is like putting the gear on a car in free. You are not providing the will or connection to let the thought roll on into your consciousness. You can always complete the thought later, now just create and maintain an inwards momentum by abstaining from completing thoughts. Just enjoy the withdrawal and rest it brings about. --- ok 30-75m Asanas routine ********************* Upon completion of any prior routine, proceed to the yoga area, and systematically practice one by one asanas without delay or sidetracking. Stop the routine after the scheduled time even if you haven't finished the whole routine yet. It is more important to stick to the time schedule than to do all the asanas. Though you can easily do both by concentratuing on it. In fast execution roll through all the numbered asanas in one flowing motion. In the slow execution hold each asana for as close to a minute as possible and rest briefly on the stomach or on the back for a minute inbetween individual asanas as to what falls the easiest. Then also train individual asanas, include intermediary asanas and gradually lengthen the head stand from a few seconds to 5 minutes each time. 1.Grashopper/locust Shalabhasana 2.Bow Dhanurasana 3.Cobra Bhujangasana 4.Plow Halasana 5.Shoulder stand/Panphysical pose Salamba Sarvangasana II 6.Supported shoulder stand Salamba Sarvangasana I 7.Bridge/wheel Chakrasana 8.Butterfly variations Baddha Konasana variation 9.Fish (lotus variation) Matsyasana 10.Yoga symbol Yoga Mudra 11.Reverse sit up Uttana Padasana 12.Sit up variations Urdhva prasarita padasana 13.Water jug (reverse back stretch) Tadagi mudra 14.Back stretch Pashchimottana asana 15.Spinal side twist left & right Ardha matsyendrasana 16.Camel Ushtrasana 17.Resting hero/pelvic pose Supta-vajrasana 18.The couch/pelvic pose Paryankasana 19.Hero variation Shakti Banda/vajrasana var. 20.Peacock Mayurasan 21.Head stand Shirshasana Longer rest/the dead pose Shavasana Read the suggested literature for instructions on how to practice and train for the listed asanas. See the book list below. You might for example use rowing, churning and left and right foot back stretch variations as training to master the back stretch. --- ok 15m Brief meal routine ********************** Immediately upon completing any prior routine, walk to the kitchen, and either drink a few glasses of juice or eat a few sandwiches. If the last meal consisted of juices then let the next brief meal consist of sandwiches and vice versa. Ideally use an assistant that alternatingly prepares fresh juices or fresh sandwiches before the brief meals. Otherwise prepare juices once a day and store these in the refrigerator. Then when it comes time to drink juices, Fill up 5-7 glasses and sit down and drink these. Try to get one glass with sprout juices, one glass with root juices, one glass with green leaf juices, one glass with yogurt, one glass with fruit juices. Also try to find the most nutritious vegetables and fruits that are not part of the above juices, and add a glass of juice of each. Add a topped tea spoon of beepollen to each glass of yogurt. Add a topped table spoon of nutritional yeast and a topped table spoon of blue green algea to every second glass of fruit juice and add a topped table spoon of dry seaweed to at least one glass of fruit juice a day. Stirr in the supplements and let these soak in the juice for a few minutes before drinking and while you drink the other juices. At every other meal or so, slice the bread and add bread spread consisting of either sprouted seeds, seven or so freshly cut vegetables and fruits, or any dinner left overs. Use one layer of bread and as much bread spread as you can manage to get onto the bread. Then sit down and eat 2 or 3 such sandwiches. In the course of one day try to get several sandwiches with each of the three above mentioned kinds of bread spread. --- ok 1h Challenging questions routine ********************************* This is a separate article covered in a separate file. And is a series of questions and answers showing the rationale behind my health routine. Practice it fast and effectively so it does not draw out any walk or run and does not delay other scheduled routines. --- ok 30m Cold and hot bath routine ***************************** Start filling the bathtub with cold water a few minutes before you have finished any prior routine. Prefill half the bathtub with cold water. Immediatly upon ending any prior routine, don't hesitate, but walk straight into the cold tub, sit down, stretch out your feet and submerge your lower body, then bend your knees and submerge your upper body so only your mouth and nose is above water. Stay submerged as long as you can, though two to five minutes is adequate, then start adding warm water to the cold water while you still sit in the tub. For a few minutes or so gradually heat the bathtub so the water at any time is as hot as you can stand to soak in. Keep heating the water until you have at least reached 40 degrees Celcius. Then adjust the water down to about 40 degrees Celcius. Turn off the fawcett when the tub temperature averages about 41 degrees Celsius. Continue soaking a few more minutes in the hot water. Then empty the tub, step out of it once it is empty. That ends the first cycle. Start refilling the tub with cold water. Step back in as soon as it is half full and repeat the routine. Two such cycles takes about 30 minutes. --- ok 2h Colonics routine ******************** Upon completing any prior routine walk straight to the bathroom, systematically prepare and take one by one colonic. Use a 10 liter bucket. Practice the single colonic routine, take in 3 liter of water and release this in the john. Then immediately insert the hose again and take in and release 3 liter of water a second and a third time. Both times drawing the clean water from the same bucket. Finish by washing up and packing away the hose and bucket. --- ok 45m Dinner making routine (Weekly dinner menu including recipes) ************************* Prepare dinner daily. Rotate among seven or so entrees. And follow the recipe for the days choice. Eat some right a way and store the rest in the refrigerator for use as bread spread in every other brief meal. If you eat in front of the TV, be sure to have set up the next routine in front of the tv too so that you easily can switch to practice something that will fast drive you away from the TV again. Sandwiches with sprouts: Grow a sprout mix of the following seeds: 4 parts clover, 4 parts fenugreek, 4 parts alf-alfa, 8 parts mung beans, 8 part lentils, 4 parts green peas, (4 parts chick peas,) 1 part radish, 1 part chinese cabbage, 1 part mustard and 1 part turnip. Fast rinse the seeds in cold water. Throw away the first water. Add clean water and soak the seeds half a day. Save the soaking water in the refrigerator for use in soups over the next day or two. Briefly resoak the seeds twice a day. You can reuse the same soaking water for a day or two as long as it is stored cold and looks fresh. Otherwise add and save more such water. The sprouts can be eaten at any time after the seeds have swelled to full size. The sprouts are best on the second, third and fourth day. Serve them on sliced bread, (use them in soups or make juice out of a mixture of sprouts and carrot slices). Calf liver stew: Preferably use a pound of calf liver. If that is not available then use ox liver. Get it as fresh as possible. Slice it. Roll the slices in coarse wheat flour. Put a frying pan kettle on the stove. Melt 4 heaped tablespoons with butter in the frying pan. Fry the liver slices slightly golden on both sides. Add 1/2 liter of milk. and let it boil up and then simmer. While it simmer add water that has been used to soak sprouts in. Add a few heaping table spoons of dry sea weed. Add 20 brussel sprouts, 1/2 a leek and a small celery root and some green parsley that all have been sliced or diced. Optionally add a few garlic cloves that have been minced. Let it all simmer a few more minutes or until the liver is tender and easy to cut with a spoon. Serve it hot or cold and with cranberry or lingonberry sauce. Sprout and bread soup: Put a kettle on the stove. Add water that has been used to soak sprouts in. Add the 1-4 day old sprout mix mentioned above. Add a few slices of healthy bread that has been minced. Let it boil up and then simmer for a few minutes. Add enough minced bread to make a thick consistency that also fits as a bread spread. Serve hot or cold. Vegetable soup: Put a kettle on the stove, add water that has been used to soak sprouts in. Clean, cut up and add one by one of the following ingredients: Dry sea weeds (dulse & kelp etc), celery root, brussel sprouts, leeks, parsley greens, parsley root, beets, potatoes, green tomatilloes, red tomatoes, red and green cabbage, green beans, green peas (english peas or sugar peas), bell pepper, radishes, rutabaga, plantain cooking bananas, turnip, broccoli, cauliflower, corn, zucchini or squash, carrots, (Might throw in some mushrooms, celery, onions, minced garlic, ginger root and jalapenos too). Use at least ten of the above ingredients a time. Let it boil while you clean, cut and add one by one ingredients and let it simmer a few more minutes after the last ingredients have been added. Serve hot or cold. Or Hippocrates soup/Gerson's soup recipe: Make a vegetable soup using celery root, parsley root, leeks, onions, potatoes, tomatoes and parsley, served with baked potato and yogurt. Fish entrail soup: Clean the fish entrails so to remove any worms. Put a kettle on the stove, add water that has been used to soak sprouts in. Add fish liver, fish roe and fish semen from cod or Rognkall/Rognkjeks as well as a few heaping table spoons of dry seaweed and a few heaping table spoons of blue green algea. Might throw in blue mussels with algea and shrimps with roe too. Let it boil up and then simmer for a few minutes. Serve hot or cold. Vegetable and fruit salads: Find two large salad bowls, clean, cut up in small slices and add one by one ingredient. To the fruit bowl add: pineapple, banana, seedless grapes, mandarines, apples, oranges, pears, mango, papaya, kiwi and home made fruit juice as well as seasonal fruits like fresh figs, strawberries, cherries, blue berries and other wild or garden variety berries. To the vegetable bowl add: romain lettuce, cucumbers, tomatoes, tomatilloes, bell peppers, radishes, dikon, avocado, parsley, asparages, water cress, cauliflower, and optionally apples, pineaples and home made fruit juice. Sandwiches with vegetable (and fruit spread:) On single slices of bread add slices of the same kind of vegetables & fruits that are used in the vegetable salad mentioned above. For brief meals use sandwiches or rice with dinner left overs: Slice bread or pre boil a lot of brown rice. Serve it with still edible dinner leftovers from the last 3 to 4 days, leftovers that have been stored in the refrigerator. Some left overs like the seafood and vegetables fit to be mixed into and heated together with the boiled rice while others fit best to be served from their own plates. --- ok 4h Dinner w/family & friends routine ************************************* Clean up, pack, drive, prepare and serve dinner, eat, do the dishes, play cards & sing, eat supper and drive home. Announce and stick to that you will leave early so to get enough rest before the next work day. --- ok 90m Exercise routine ******************** Start by interval training walking, jogging, running and racing. Then later branch out to interval train skiing and swimming in their seasons too. Start strong and aim at exausting yourself before the time is up that has been set aside for exercising thus preempt any long sidetracking exercise. --- ok 15m Hot and cold shower routine ******************************* As soon as the prior routine is completed walk straight to the bathroom, undress, step into the shower stall and take as warm a shower as you are comfortable with, fast and systematically spray warm water over the whole body from the feet and up. Then fast and systematically spray cold water on the whole body from the feet and up. Alternatingly cover the whole body with hot and cold water until you have taken 4 fast showers of each kind. Always let the last shower be a cold one. --- ok 90m Juice making & drinking routine *********************************** Upon completing any prior routine, walk straight to the kitchen, and systematically prepare and drink one by one juice. Make & drink fruit juice: Use bananas, grapes, lemons, papaya, mango, kiwi, mandarines, oranges, grapefruits, apples etc. Wash and cut fruits. Make fruit juice. Add one heaping table spoon of nutritional yeast and one heaping tablespoon of blue green algea to every second glass of fruit juice. Drink one glass. Also soak and drink a few heaping tablespoons of dry seeweed in one glass fruit juice each day. Make and drink root juice: Use carrots, beets and beet greens, rutabaga, turnip and optionally a tiny bit of ginger root. Wash and cut roots. Make root juice. Drink one glass. Make and drink other individual juices: Use bell pepper for one juice and tomatoes for another juice and cucumber for a third etc. Wash and cut ingredientses for other juices e.g. bell pepper, tomatoes, cucumbers etc. Make juices. Drink one glass of each such juice. Make and drink green juices: Use Romain lettuce for one juice, red and green cabbage for another, wheat grass for a third and optionally celery greens for a forth. Wash and cut greens. Make green juices. Drink one glass of each. Make and drink sprout juice: Use the mix of eleven sprouts mentioned elsewhere here. Use sprouts that are between 1 and 4 days old, so the seeds haven't started to rot yet. Slice carrots and make juice of a micture of sprouts and carrots. Drink one glass. Fill one glass with yogurt and add a heaping teaspoon of bee pollen. Drink one glass with yogurt. Clean out the juicer when needed. Some juicers and filters need to be cleaned out after each juice kind. At the end of the juice making clean up and drink another glass of each juice that you have made more than 1 glass of. Or if you made more than 5 juices and now are getting full, at least drink the glass with presoaked seaweed. Store the left over juices in the refrigerator. --- ok 15m Juice party routine *********************** Preinvite people. Spread the word that there is a weekly juice party where people can drink all the juices they can stomach for a total of about five dollars each. Recruit some of the likely participants to help with shopping and juice making. Premake a variety of juices. Collect payments from the participants. Serve the juices on time as scheduled. Then go on to other business. --- ok 1m Log book routine ******************** Photocopy the one page health building routine summary, fold 1/3 of its back onto its front. On the folded over back record line by line what you did as corresponding to the scheduled subroutines. Thus make it easy to see how much time you spent on each subroutine where you improved your action and where it is still room for improvements. On the remaining 2/3 of the back record highly motivating wills and thoughts as these come to mind. Any thought that reinforces the focus on health building and any improvement suggestion. Later tape a blank page over the back of the routine, and fold 1/3 of this over the front page and you are ready to log another run through of the routine. --- ok 45m Main body reactions routine ******************************* Start strong, proceed systematically, don't linger on or sidetrack. Couples might want to start with a full body massage followed by a few double asanas, (like the double headed dragon, the wheel barrow, the standing bow, and the standing 69 position) before settling down in a double lotus or another double position that permits both to meditate. As an alternative to the double lotus the girl might be sitting on top of the man who is laying on his back. Keep the selected position through the routine up to the twirl. Close the root lock. Do the stomack lift or nauli. Slow down the breath. Breath in, hold the breath, breath out. Use a clock with loud thicking sounds and count the seconds that you keep your breath. Repeat while trying to hold the breath still longer. Keep it up until you can keep your breath for 2 minutes or more at a time. (Later try to improve so you can hold your breath for 3 minutes at a time.) Then use 12 seconds to breath in, use 48 seconds on holding the breath, use 24 seconds to breath out, use 24 seconds to hold the breath out, repeat the cycle and try to slow it down to a ratio of 16, 64, 32, 32 and then to a ratio of 20, 80, 40 and 40. Breath in, close the root lock, the neck lock and the nostrils and repeatedly press air up in the head before breathing out. Repeat this too a few times while trying each time to wait as long as posible between each time you breath in again. A healthy couple might also try to breath into each others lungs while kissing on the mouth so that one person breaths in while the other breaths out and vice versa. Taste separately some lemon, garlic, ginger & jalapeno pepper that upfront have been minced separately and put in cups within reach. Do the salive mudra: Close your mouth, bend your tongue back and make a humming sound while you slowly breath out through your nose. Repeat. Stop up and smell a flower, massage oil, parfume or each other. Do the head mudra: Close your ears with your thumbs, put your pointing fingers on your closed eye lids, close your nostrils with your long fingers, put your ring fingers on your upper lips and your smallest fingers on your lower lips. Make the same humming sound as in the saliva mudra and adjust the thumbs in your ears in and out until you get sound ressonance in both your ears. Breath slowly out while you experience the ressonance. Keep the fingers in place, breath in and repeat the ressonance while breathing out. Repeat this too a few times. Gaze at the setting sun, or at a close by burning candle light, (sunlit leaf three, bowl of water or glass ball). Alternatingly focus on a point at the root of your nose between your eyes and the bright object you first focused on. Then try not to blink while you focus on the bright object. When your eyes get watery and it is hard to hold them open close your eyes and gaze at the bright after glow that is still visible with your closed eyes. Repeat. Do single or double twirl, and faint onto surrounding mattresses. Basically swirr or dance around and around until you get dizzy and faint. Roll over on your back and under a thin linen. (Couples might lay down in double spoon formation ready to let go of one by one body reaction.) The combined routine above awakes and sublimates a strong sense of energy, clears the mind and induces an inward momentum, that makes it easier to withdraw deep during the ensuing withdrawal routine. Consult the books in the book list for further instructions on how to practice the elements in the above routine. Some times read up on and train individual withdrawal routines, at other times practice a series of such routines like the one above. --- 45m-2h Main body reaction routine summary: ****************************************** This routine takes 45 minutes for individuals or two hours when one include the elements pertaining to couples. +30m-Massage with fragrant oil Stimulate main body reactions: +30m-Hold double asanas: Double headed dragon, wheel barrow, standing 69, standing bow, 69, double lotus or sitting on a trunk 45m Calmly maintain double lotus until twirl: -Hold root lock -Stomach lift and nauli -Slow down breath: -Close root & neck locks,%press breath up in head,let it down% -Increase hold from 1 to 3 minutes -Improve 1,4,2,2 breath from 12,48,24,24 to 20,80,40,40, +5m -Double breath Serve from within reach: garlic,ginger root,jalapeno,lemon Saliva mudra +5m Smell flowers, fragrant massage oil, parfume & each other Head mudra Outer and inner gazing Twirl, double twirl, or joint twirl forth to fainting +5m Lay down in double spoon formation, --- ok 15m Neti & cleansing breath routine *********************************** Upon completing prior routine, fast walk to the bathroom, prepare the saline solution and do not hesitate to start pouring it in through one nostril and out of the other. Take a cup. Add one flat tea spoon of pottassium chloride. or one tea spoon of 1/2 pottassium chloride and 1/2 natrium chloride. Add temperate water. Stir with a spoon until the salt has dissolved in the water. Tilt your head to one side and pour the cup of saline water in through one nostril and out through the other. Get any left over water out of your head again by tilting your head in different directions and by breathing fast in and out of one nostril at a time while you close the other nostril with your fingers. Repeat the whole procedure for the other nostril as well. --- ok 15m Planning ahead routine ************************** Lay down and focus on goal, the most valuable action and how to be most effective at it. In this case focus on health building, on the rules behind the health building routine, on the routine itself and on how to start strong, how to fast raise healing warmth and how to maintain it. Focus on how to fast practice one by one strong subroutine and how to improve individual subroutines for the best overall result. Basically build your will until you are ready to eagerly jump up and run off and fast and effectively execute the next scheduled routine. --- o.k. 15m+Questions & answers routine (List action,improvements & plans) ******************************* Present and summarize the logged action. Note where there is still room for improvement and how to improve one's action. Schedule the improvements and reinforce the reasons and motivation for these. Take and answer questions from anyone else that you might be assisting in practicing the routine. --- ok 1m Routine for drinking one glass juice every hour while awake *************************************************************** Drink one glass juice every hour while awake or at the start of each routine. Either have an assistant make the juices fresh every hour or make the juices once a day yourself and store these in the refrigerator so that all you have to do is to walk into the kitchen, fill a glass, drink it and then go on to the next scheduled routine. Rotate the juice kinds so you drink from 5 to 7 different juices, one each time, before you return to the first juice kind. Try sprout juice, root juice, green leaf juice, yogurt, fruit juice, and juices made from the most nutritious vegetables and fruits not included in the other juices. Log the juices you drink so to easier keep track of what juice to drink next. --- ok 45m Routine introduction routine ******************************** Fast and brief tell about the two day weekend retreat. Its location, duration and cost. Scheduled retreats & available student slots. Hand out the routine summary. Briefly explain individual routines. Cover the health building treatment models and the specific rules behind the routine. Answer questions. Ask who want to sign up. Sign up people, receive payments and other information or agree upon payment arrangements.. --- ok 11h Routine to build surplus before work **************************************** Try to end work at a given time each day, and so early that there is enough time to build surplus before next work session. Then immediately start a strong routine that shakes you out of everything you were thinking and all work related thoughts. Deliberately take a daily vacation from work and just enjoy practicing one by one health building routines. Deliberately select health building routines over other sidetracking actions. 30m Warm bath routine 45m Dinner routine 45m Single colonic routine (If you ate in front og the TV then do the cleansing in front of the TV too so to faster drive yourself away from the TV) 9h+ Abstain from completing thoughts routine & deep rest routine If you wake up, eat some and go back to abstaining from thoughts Wake up to alarm bell at scheduled time 15m While in bed focus on the most valuable action one can take that day and on how to be the most effective at it. 15m-(Neti and cleansing breath if about to catch a cold) 15m Hot and cold shower routine 5m Dress 15m Brief meal routine 10m+Clean up 10m-Pack 5m Dress, lock up and get out --- ok 15m Routine to stimulate damaged tissues **************************************** Fast train strong routines, then go on to healing withdrawal or whatever other routine is scheduled next. Write a personal chronology of past health damage. Identify tissues that have been damaged, and the order they were damaged in. Train asanas that stretch or stimulate the damaged tissues. Train the tissues in the reverse order that they were damaged in. Dedicate each routine session to one tissue, and stick to each tissue for several routine sessions (and days) before shifting to the next tissue when this routine session comes up again. e.g. Hold or do nauli, cobra and situps for the stomach. Do headstands for the head. Spend more time stretching all the tissues in cronic diseases. --- ok 15m Routine to train selected tissues ************************************* Practice asanas and other exercises that train the stomach, the arms or the feet. Alternatingly do or hold situps and rest on the back Alternatingly do or hold push ups and rest on the stomach Alternatingly do or squat or do step ups and rest on the back --- ok 30-90m Running routine ********************** Upon completion of the prior routine, fast walk out and just start the warm up exercise or jogging. Warm up with the sun salutation. Then interval train running. First alternate between walking and jogging, then between jogging and running, later between running and racing. Start moderatly and then press yourself so that you will be exhausted after about 30 minutes. End by standing on your toes, resting your hands on a table, stepping back one step with one foot and two steps with the other while leaning forward at a 45 degree angle. Then stretch the leg and thigh muscles by trying to press the backmost heal to the floor. Repeat and alternatingly stretch the left and the right foot. --- ok 90m Shopping routine ******************** Upon completion of the prior routine, just walk out the door and head for the stores, and systematically buy the highest priorities on the shopping list, then head home. --- MENU SUGGESTION *************** A summary of the menu: dishes and the ingredients for each. Juices: Drink 7 or 8 different juices in rotation Root juice: Carrot and sprouts from 10 seed mix Carrot and calf liver Carrot,beet,rutabaga,turnip,ginger root Green juices: Romain lettuce,bell pepper,cucumber,parsley,beet greens Green and red cabbage,head cabbage, Celery Wheat grass Fruit juice: Banana,grape,lemon,orange,grapefruit,apple,pear etc. In some cups add seaweed & bluegreen algea, In other cups add nutritional yeast and beepollen Yogurt: Yogurt with beepollen, Sandwiches: Sandwiches with sprouts: Health bread and 1 to 4 day old 10 sprout mix with sprouts of clover,fenugreek,alf alfa,mung beans,lentils,green peas,radish, chinese cabbage,turnip,mustard Sandwiches with vegetable spread: Healthbread & romain,cucumber,dikon,apple,bell pepper,tomato, avocado, parsley (and in season asparagus,water cress,green sour tomatilloes etc.) Dinners: Sandwiches with sprouts Health bread and 10 sprout mix Sprout and bread soup Sprout water,sprout mix,bread, Liver stew: Margarin or oil,flour,liver,milk,seaweeds,sprout water,brussel sprouts,leeks,celery root, lingon-berry jam or cranberry sauce Vegetable soup: Potatoes,celery root,leeks,parsley,brussel sprouts,green beans, cauliflower,broccoli,plantain,beets,celery,onions,rutabage,turnip, green tomatoes,asparages,sunroot,(garlic,ginger root,jalapenos) and beat greens, Fish entrail soup: Fish liver, fish semen, fish roe, seaweed, shrimp, mussels, boiled in sprout water Raw vegetable and fruit salads: Romain,cucumber,cauliflower,avocado,tomato,radish,parsley,bell pepper,asparagus,water cress,suggar peas or english peas,apple & pineapple in fruit juice, Grated carrots in citrus fruit juice, Grapes,oranges,banana,kiwi,apple,pear,papaya,mango Rice or bread with left overs: Bread or cooked rice & dinner leftovers from the last few days --- SHOPPING LIST with items listed by food category: ************************************************* Lists of what to shop by kind covering all items called for. Organically or biodynamically grown produce when possible Local produce just harvested & at its prime, whenever in season. A healthy diet is a long step towards a long & healthy life. Bread: Saltless, coarse, multigrain, freshly baked from stone ground flour freshly milled from live just sprouted seeds, sour doug, molasses and healthy water. Seeds: Seeds for sprouting: Red and yellow clover seeds Fenugreek seeds Alf Alfa seeds Mung beans Lentils Green peas Radish seeds Chinese cabbage seeds Turnip seeds Mustard seeds Chicken peas Seeds for grass growing: Wheat seeds Vegetables: Romain lettuce Red and green cabbage Celery Carrots Beets Rutabaga Turnip Celery root Leeks Brussel sprouts Green beans Green peas Potatoes Broccoli Cauliflower Sunroots (Onions) Garlic Ginger root Jalapenos Bell pepper Avocado Parsley Green tomatilloes Tomato Dikon Radish Cucumber Asparagus Water cress Fruits: Grapes Papaya Mango Lemons Banana Oranges Grapefruits Mandarines Apples Plantain Pears Pineapple Kiwi Pomme granate Cactus pears Fresh figs Supplements: Calf liver or ox liver Fish liver,fish semen,fish roe from cod or rognkall/rognkjeks (Shrimp w/roe & head) (Live mussels full of algea picked within minutes of the meal) Live yogurt Nutritional yeast Bee pollen Blue green algea Dry seaweeds (Dulse and kelp etc.) Dry Rosehips Liquid multi vitamins Other: Margarin Flour Whole milk Safflower oil Rice Lingon-berry jam Juicer Sprout bucket Large kettle frying pan combination Enema hose 3 gallon bucket Coffee Toilet paper Pottassium chloride --- ok SHOPPING PRIORITY LIST, (What to shop listed in priority order) ************************************************************** Later reedit the shopping list so to cover the most important foods in each group first, so to see which to buy when one can't afford all. Also write a separate food priority list and include what to buy of each food category for a 2 day routine Health bread: Coarse multi grain w/lots of nutrients & fewest chemical additives Seeds for sprouting: Lentils Mung beans Alfalfa Fenugreek Clover Green peas Radish Chinese cabbage Turnip Mustard (Chick peas) Wheat Sprout bucket Internal cleansing: Enema hose 3 gallon bucket Coffee Toilet paper Basic juice ingredients (organically grown if available): Juicer Carrots Beets w/greens Ginger Romain Green & red cabbage (Celery in season) Bell peppers (red, yellow and green etc.) Grapes Mango Papaya Lemons Oranges Banana Supplements: Calf liver or ox liver Live yogurt Nutritional yeast Dry seaweeds (Dulse and kelp etc.) Fish liver, fish semen & fish roe (cod or rognkall/rognkjeks) Blue green algea/spirulina Bee pollen Liquid multi vitamins (Dry rosehips) Other dinner ingredients: Large kettle frying pan combination Brussel sprouts Leeks Celery root Parsley Parsley root Vegetable bread spread: Bell pepper Tomatoes Parsley Avocadoes Green tomatilloes Cucumbers Dikon Apples Additional dinner ingredients: Coarse stone ground wheat flour Margarin Whole milk Garlic Jalapenos Safflower oil Rice Lingon-berry jam Additional vegetables: Asparagus Water cress Green beans Green peas Rutabaga Turnip Potatoes Sunroot Broccoli Cauliflower (Onions) Radish Additional fruits: Pomme granate Cactus pears Fresh figs Persimmons Kiwi Lime Pineapple Grapefruits Mandarines Apples Plantain Pears Fresh dates Other high priority items: Pottassium chloride for use with Neti Toilet paper Other low priority items: Shrimps w/roe Mussels w/algea Honey Premade juices: Carrot juice Orange juice Green juice Vegetable juice mix (V9) Fruit juices or fruit juice mix (F9) --- Suggested shopping lists adjusted for local availability: ********************************************************* ---- Shopping list the author used in Boulder Colorado: ************************************************** Weekly weekend (thursday) shopping list per person. $ 7 Saltless, fatless bread baked from freshly stone ground sprouted whole wheat: 3 (Great Harvest) breads. $ 12 Seeds for sprouting,(to be used in breadspread, juice & soup): Fenugreek, red & yellow clover, alfalfa, mung beans, lentils, green peas, chick peas, (radish, mustard, chinese cabbage & turnip) seeds. Wheat (grown separately) for wheat grass juice. $ 40 Juice ingredients: 25 lbs organically grown carrots, some beets, some rutabaga. 10 heads of romaine lettuce, cabbage &/or celery. 1/2 box of organically grown oranges. Some grapefruit,lemon,lime,grapes & other fruits. $ 5 Liver stew ingredients: Fresh organically raised calf liver for juice, soup or stew, vitamin e-rich cooking oil, flour, milk, also use dry seaweed and assorted vegetables listed under the vegetable soup. $ 8 Vegetables for use as sandwich spread: Tomato, cucumber, bell pepper, radish, apple, tomatillo, green onion, (asparagus, watercress, parsley, avocado) etc. $ 7 Vegetable soup ingredients: Brussel sprouts, celery root, leeks, parsley, parsley root, green beans, potatoes, cauliflower, broccoli. Might add to the soup other ingredients that I have at hand for other reasons e.g.: tomatoes, sprouts, beets, red and green cabbage, calf liver, fish roe, fish semen & fish liver, blue green algae, spirulina & sea weeds like dulse & kelp. $ 8 Fruit juice & soup supplements: 1/4 lbs nutritional yeast Some blue green algae and spirulina $ 7 Yogurt and yogurt supplements: 2 lbs honey sweetened yogurt 4oz bee pollen and 4 oz honey $ 1 Other: 4 rolls of toilet paper $ 25 Optional: Premade juices or from the juice bar: A bowl of soup, wheat grass juice, V9 juice, F9 juice, yogurt to eat at the juice bar. Wheat grass, carrot, green & orange juice to go. V9 or vegetable juice mix made from carrot, tomato, lettuce, parsley, spinach, cucumber, garlic, (hot pepper, tobasco saus) etc. F9 or fruit juice mix made from juices from orange, grapefruit, lemon, apple, cranberry, pear, mango, grape, papaya (coconut, peach) etc. $120 Total cost for food that lasts a week. Also needed: water filter, 1 gallon water bottle & enema hose, one champion juicer, one wheat gras juicer, sprout buckets --- Shopping list the author used in Oslo, Norway: ********************************************** Breads: 11kr 1 health breads 11kr Subtotal three times a week 33kr a week Seeds to be sprouted for breadspread, juice and soup: 31kr 1/2 lbs alf-alfa seeds 16kr 1 lbs lentils 16kr 1 lbs mung beans 7kr 1 lbs green peas 23kr 1 lbs chick peas 57kr assorted other seeds 150kr Subtotal every 3 weeks or so 50kr a week Calf liver stew: 20kr 1 1/2 lbs ox liver 12kr (1 lbs margarin once a month) 9kr (2 lbs wheat flour once a year) 5kr 1/2 a liter milk 20kr 1 pack dry sea weed 4kr 1 selery root every 2 weeks 4kr 1 leek every 2 weeks 16kr 1 lbs brussel sprouts every 2 weeks 10kr Some parsley or parsley root 70kr Subtotal every week or so 70kr a week Cod liver bread spread: 25kr 1 lbs cod liver 25kr Subtotal once a week 25kr a week Juice ingredients: 9kr 2 lbs carrots 18kr 2 lbs beets, 1 Romain lettuce or 1 selery in season 7kr 2 lbs cabbage 8kr 1 or 2 Cucumbers 20kr 2 lbs red pepper 8kr 2 lbs tomatoes 15kr 4 lbs oranges 5kr 2 lbs bananas 8kr 2 lemons 10kr 2 lbs apples (or grapes in season) 16kr 1 liter yogurt 124kr Subtotal once a week 124kr a week 304kr Total a week Buy bread, seeds and cod liver early in the week and liver stew and juice ingredients later in the week. Weekly dinners: Cod liver soup, bread & sprout soup, sprouts on bread, juices, ox liver stew, vegetable soup and more bread & sprout soup --- 15m Sign up & Registration routine ********************************** Fast and systematically get the name, the phone number, the address, any electronic address too, Some background information about gender, age, medical record and health knowledge. Next of kin and roommates and how to notify such. --- ok 45m Single colonic routine ************************** Immediately upon completing the prior routine, walk to the bathroom. Use clean water. Wash the colonics bucket. Fill it with temperate water and place it at or above waist height. Wash the outside and the ends of the colonic hose. Then run water through it at high pressure by holding one hose end up against the tap. Fill the hose with water and close it. Insert one end of the hose in the bucket, and fasten the hose with a clothes pin at the bucket rim. Insert the hollow spout at the other end of the hose in the anus. Open the hose valve and lay down on the floor while the water seeps into the colon. Try laying on your left or right side and try standing on your knees or knees and elbows to ease the water flow. Try taking in about 3 to 4 liters of water then retain this for a few minutes before releasing it. Absorbing and retaining water should take about 15 minutes or so and getting all of it out again might take as long. Use of a one way pump will speed up water intake. Then practice the yoga routines stomach lift and nauli repeatingly to easier release all the water. These are routines for controlling the stomach muscles. In stomach lift one breathes out, then fast alternatingly draws in and relaxes the stomach muscles about 20 times before breathing in again. Try drawing in the navel as close to the spine as possible. In Nauli one stands with the feet 2 feet apart, bends the knees, puts one hand on each kneecap and alternates hand and arm pressure on each knee while contracting the stomach muscles on the same time, thereby getting these to appear and to move in a churning wave between the left and the right side of the stomach. Once all the water has been released wash the hose, run water through it, wash and dry off the bucket and put both away. Clean the toilet and wash your hands too. --- ok 15 m Sunset watching routine **************************** About 15 minutes before the sun sets, step outside in warm weather or in front of a window in colder weather, undress and let the sun hit your whole body. Gaze alternatingly briefly on a point between your eyes at the root of your nose, and briefly at the setting sun itself. Then try to gaze just at the setting sun & without blinking. When this feels hard or your eyes get watery, close these and gaze at the sun's light after glow that you still can see with closed eyes. Repeat the whole routine until the sun has set. Then return to whatever routine you interrupted in order to catch the sunset in the first place. --- ok 90m Travel from work & shopping routine *************************************** Travel to stores. Shop food. Travel home. When working at home travel to a local shopping area or just extend the working hours with the time not wasted on travelling. --- ok 90m Travel to work routine ************************** Drive part and walk briskly the remainder of the way without stressing. Might even find time for some early morning shopping. Air out the work area. Lay down under a moderately warm cover and focus on what it is the most important to work on and how to work the most effectively, before going on to do it. When working at home do the warm up routine on the balcony in lieu of travelling and while airing out the apartment. Then proceed as before by laying down under a thin warm linen and focusing on what work to do and how to do it, before actually sitting down to work. --- ok 15m Warmup routine ****************** Practice the first 11 exercises on average about 1/2 a minute each. Practice the 3 triangle exercises about 1 1/2 minutes each and the sun salutation for about 5 minutes. Length and side stretches: -Stand on your toes and stretch the hands up over the head. -Spread your feet a little apart and bend the upper body from side to side while keeping the hands stretched up over the head. -Lower the hands down along the body and stretch from side to side again. -Stand straight. Fold the hands behind the back. Bend the torso forward and lift the folded hands straight up above the back. Then stretch the arms at neck height: -Stretch the arms repeatedly out to one side and repeatedly out to the other side. -Stretch the arms repeatedly & simultaneously each to its own side. -Fold the arms up at the elbows and stretch the elbows repeatedly simultaneously to each side. Shoulder and head rools: -Let the hands hang down on each side and roll the shoulders repeatedly forth and back. -Bend the head forth and back. -Bend the head from side to side. -Roll the head clockwise and counter clockwise forward, on its side, back, on its other side, a few times each way at a time. Triangle exercises: -Stand up and spread the feet about 2 to 3 feet apart. Lift the hands up above the head and bend head and hands back. Bend the torso forward and stretch it and the arms straight forward. Breath out while bending forward. Let the hands repeatedly sling down and in between the feet and back up again to horisontal position. Then repeatedly sling the whole way from lowest position between the feet and back up to standing position with head and arms bent back. Breath out while bending forward and breath in while bending back up. -Stand up and spread the feet 2 to 3 feet apart. Bend the torso forward to horisontal position. Twist the torso fast so alternatingly the left and the right hand touches the opposite foot. -Stand up and spread the feet 2 to 3 feet apart. Fold the hands on the back. Turn the torso to one side. Turn the foot on that side forward. Bend forward over the knee. Lift the torso up again, turn to starting position and repeat the procedure to the other side. Alternate sides a few times while trying to put the forehead in the floor beyond the knee. -Sun salutation Stand up with the feet together. Lift the arms up above the head and bend arms and upper body back. Bend the hands and upper body forward until the hands touch the floor. Bend one knee while sliding the other foot back. Keep the hands on the floor and bend the head and torso so to look straight up. Slide the other foot back. Put the ass in the air and the head down on the floor between the hands. Lower the whole body horisontally. Push the hands up while keeping the croch on the floor. In this position bend the head and torso as far back as possible. Reverse the whole motion step by step back to the starting position. That is one cycle. Repeat the cycle & alternate what foot you bend. Once mastered the whole salutation is to be practiced as one flowing motion. --- ok 30m Warm bath routine ********************* Immediately upon completing any prior routine, walk to the bathroom, undress, step into the bath tub, turn on the water and lay down. Fill the bathtub with hot water. Keep adjusting the temperature to be as hot as you can stand to soak in or adjust the water to about 40 degrees Celcius. All in all soak for about 20 minutes. --- ok 8h Work routine **************** Start by laying down or sitting down and focusing on what it is the most important to do, and how to work on it the most effectively. Brainstorm on the most valuable work that you can complete over the next 8 hour period & on how to complete it. Then work a few hours, take 1/2 an hour lunch and work a few more hours. First write an article, then post articles, and if there is any scheduled work time left over after such scheduled tasks have been completed then respond to messages. By working at home and only travelling when necessary to accomplish something of value, you can save on travel time and get more time to work at no loss of other useful tasks. --- ok Yoga Nidra systematic overview ****************************** 1h Invoke and let go of one by one body reaction: (Yoga Nidra) Interactions Immediate disturbances are preempted Metabolic reactions: feeding and rinsing Rinsing and feeding are taken care of Minor body reactions One is stretched out in loose fitting clothing on a light mattress under a light cover. All minor reactions are preempted. Muscles Focus on and relax one by one tissue Sensations Recall iceswim with all its sensations: freezing cold, boiling hot, pain, massage, the smell of a girls hair and massage oil recall spicy food, head mudra, gazing, recall twirl and fainting, the increased awareness of the present, the calming experience, the warm after glow, Main body reactions Recall raising the kundaline force with a friend of the opposite sex. Recall strong attention in one by one chakra. Move the attention from one chakra to the next up along the spine & into the head. Go into each chakra & try to locate a warm pleasant sensation. Try to recall,create,narrow down, locate, identify with & count a pleasant warm vibration: Arousal, the root center, the stomach center, the hearth center, the tyrox center, the third eye, the brain gland center, the back of the head, the top of the head. Mental and spiritual reactions Emotions Recall incidents of hatred, frustration, fear, recall incidents of calm, hope, and sudden relief, recall love and joy Desires Imagine walking through the ideal valley And up to the ideal retreat Recall building health Recall healing warmth Recall keeping up the healing momentum, Recall raising energy, starting warm healing reactions & redirecting the energy to healing & healing undisturbed by inducing healing rest & absence of will while full of energy. Creative thought Brainstorm on how to induce withdrawal Memory Try to recall the strongest withdrawal routines The strongest routines for inducing absence of will Recall incidents where one has experienced absense of will and a sense of falling backwards inwards into a funnel Recall exhaustion after skiing, Recall inwards momentum while practicing health routine Recall the calm experience of near death experiences Will Organize all wills under a will to go on living,(& willing) Go for the most life extending. Healing rest is now the most life extending. healing rest is induced by withdrawing. To survive no other will is now needed but a will to withdraw. Healing rest is induced by absence of will. No will is immediately necessary. Nothing needs to be done over the next few hours. Just let go. It is not dangerous to let go, Others or the alarm clock will wake you up. In order to let go of all wills, first let go of all wills but the will to withdraw. Use the will to withdraw to combat all other wills. Deliberately face up to & temporarily let go of one by one of the most pressing wills. Face each will.You don't have to act on it the next hour. Abstain from responding to knocks,phone calls,appointments Recall that you went to bed while awake & full of energy. When you feel a urge to act, use the opportunity to lay down and relax until the will goes away. Deliberately try to induce deep rest so that the will to act will transform into healing energy Feel the energy raise, imagine a bucket filling up as you stop & look at each will and each thought and deliberately abstain from acting on it or completing it. Look at, abstain from completing each thought. Experience the still longer absense of thoughts. Experience the inwards momentum. Thoughts feel hard, you experience a sluggish kind of resistense to thoughts, you experience falling away from thoughts and wills, as though they were in mind and now are fading away, the experience compare to the relief you experience when you have had a strong will to integrate something, and suddenly have solved the task, and tiredness and absence of will suddenly sinks in over you. There is no will to try to recall what is fading away, you experience an inwards momentum, absence of will, it feels good, you surrender to the light within. Self awareness Relax from what you are not: one by one body reaction just let go, so that all that remains is the light within. You are the light within. Surrender to the light within. Basic awareness Attach to a mantra, repeat it like a vibration, abstain from completing any will or thought, just return to repeating the mantra transform it into the natural sound vibration in the head, let it create a ressonance within the head. Become one with the inner vibration Just let go of everything else, tune into and become one with the inner light and the inner vibration. --- Yoga Nidra routine ( Reactions and segments covered.) ********************** Body reactions covered: -Interactions. -Minor body reactions. -Metabolic reactions. -Muscle reactions. -Sensory reactions. -Main body reactions. -Mental & spiritual reactions: - Desires. - Memory. - Emotions. - Creative thought. - Will. - Self awareness. - Basic awareness. Withdrawal routine segments corresponding to body reactions: -Overhead situation: You have gone to bed while full of energy. You have laid down to rest in response to a strong will to act. -Face and let go of one by one body reaction: -Recall having preempted disturbances. Nothing needs to be done for the next hour. Answering machine is turned on. Abstain from responding to knocks on the door. -Recall where you are and how you are resting. -Recall previous meal and cleansing. -Relax one by one muscle. -Recall iceswimming. -Recall hiking in to a health retreat. -Recall healthy living/health routine. -Recall past health damage in reverse order it occured. -Recall the emotional steps in fighting health damage. Pain/your own mortality, sense of dying. Frustration and anger. Fear and absence of fear. Calm no breakdown and no healing. Hope. Relief. Healing momentum, sense of healing (from practicing health routine). -Recall main body reactions, sublimation of strong energy herin recall slowing your breath /slow it down. -Brainstorm on how to induce withdrawal. -Recall past incidents of absence of will. -Let go of what is not you. -Induce inwards momentum/absence of will. -Abstain from completing thoughts: first a will to abstain then an absence of will to complete the thoughts. -Attach to, slow down & become one with some inner vibration. -Let go and surrender to the light within. --- 45m Yoga Nidra routine. Withdrawal routine written out: ******************************************************* (This routine induces a kind of conscious sleep) You have gone to bed while awake and full of energy & with a will to withdraw while awake. Or you have laid down to rest in response to a strong will to act and with a will to temporarily withdraw rather than act on the other will. You might have a will to withdraw until solving some pressing task falls easy. Or you have just solved a pressing task but exhausted yourself. or you have practiced the health routine to exhaustion or otherwise induced an inwards momentum and are experiencing the act of letting go of thoughts and wills. You have a will to build health by practicing a strong health building routine, you have been practicing such a routine, you are experiencing healing warmth, and the next subroutine calls for deep rest so that all your energy can go to healing and the healing reaction can run undisturbed. Nothing needs to be done over the next hour or so. The answering machine is on. There is a no disturbance sign on the door. If anyone knocks on the door, you will not respond but will instead use it as an opportunity to look at and abstain from carrying out a will to act. You don't have to respond, you can just relax and turn the absence of response into an inwards momentum. The room is dark, quiet, and filled with cool fresh air. You are laying on your back on a mattress on the floor under a thin linen. Your clothes are loose fitting, nothing is thight. You have just had a meal and a colonic. And you are ready to withraw deeply. If you get any thoughts or if you drift off to sleep then as soon as you discover that you have drifted off: stopp up, briefly look at what you are doing and then return to the withdrawal routine. For the next hour you will be wandering around in your own body and mind, looking at and letting go of one by one reaction. First relax one by one body part. Relax the big toe on the right foot. Relax the smaller toes on the right foot. Relax the right foot sole. Relax the top of the right foot. Relax the heal of the right foot. Relax the right ankle. Relax the leg on the right foot. Relax the right knee. Relax the right thigh. Relax the big toe on the left foot. Relax the smaller toes on the left foot. Relax the left foot sole. Relax the top of the left foot. Relax the heal of the left foot. Relax the left ankle. Relax the leg on the left foot. Relax the left knee. Relax the left thigh. Relax the right buttock. Relax the left buttock. Relax your lower back. Relax the center of your back. Relax your upper back. Relax the right side of your torso. Relax the left side of yout torso. Relax your croach. Relax your genitals. Relax your stomach. Relax the upper part of your torso. Relax your right breast. Relax your left breast. Relax the thumb on your right hand. Relax the index finger on your right hand. Relax the middle finger on your right hand. Relax the ring finger on your right hand. Relax the little finger on your right hand. Relax the palm of your right hand. Relax the back of your right hand. Relax your right wrist. Relax the lower right arm. Relax the right elbow. Relax the upper right arm. Relax the right shoulder blade. Relax the right shoulder. Relax the thumb on your left hand. Relax the index finger on your left hand. Relax the middle finger on your left hand. Relax the ring finger on your left hand. Relax the little finger on your left hand. Relax the palm of your left hand. Relax the back of your left hand. Relax your left wrist. Relax the lower left arm. Relax the left elbow. Relax the upper left arm. Relax the left shoulder blade. Relax the left shoulder. Relax your neck. Relax your throut. Relax your chin. Relax your right cheek. Relax your left cheek. Relax your lower lips. Relax your upper lips. Relax your tongue. Relax your nose. Relax your right ear. Relax your left ear. Relax your right eye. Relax your left eye. Relax your forehead. Relax the back of your head. Relax the top of your head. Now recall ice swimming. Recall ice cold water, bone chilling water. Recall cold snow. Recall a warm hottub. Recall painfull reheating. Recall being massaged. Recall smell of massage oil. Recall taste of hot spices. Recall ressonance in the ears. Recall gazing at the setting sun. Recall spinning around and around and fainting. Then imagine a green valley. Imagine a dirt road. Imagine a farm. Imagine meadows. Imagine farm animals out to pasture. Imagine a trail. Imagine wild flowers along the trail. Imagine a forest. Imagine a trail through the forest. Imagine hills. Imagine a valley in the foothills. Imagine a creek. Imagine a bridge over the creek. Imagine the trail winding its way up the valley, sometimes along the creek, sometimes crossing the creek, sometimes winding its way up on one side to get around cliffs. Imagine a pond. Imagine a warm rock in the sun by the pond. Imagine skinny dipping. Imagine climbing up on a rock and eating lunch, while looking out over the lake. Imagine packing up and continuing the hike. Imagine the trail climbing up the valley side. Imagine the forest changing from heavy spruce trees to more spread out pine trees. Imagine climbing still higher. Imagine getting up on a ridge. Imagine following the ridge. Imagine reaching a treless hill top. Imagine a panorama view in all directions. Imagine looking down on the flat farm land on one side. Imagine looking out over valleys and mountains on the other side. Imagine a back range of snow covered peaks. Imagine sitting down and having a sandwich and some fruits while the cumulus clouds drift over the valleys and mountains out by the horizon. Imagine following a ridge down from the hilltop and towards the higher mountains. Imagine the trail going high up on one of the sides of a steep and narrow valley. Imagine frequent view spots. Imagine looking down upon a green valley with a lake and meadows under forests and snow covered peaks. Imagine a small town by the end of the lake. Imagine a health retreat like a castle on a hill high up above the valley. Imagine following the trail over to the health retreat. Imagine eating dinner while the sun reflects in the lake below and then sets over the mountains out by the horrizon. Imagine singing & dancing around a bonfire under the stars. Recall waking up after a good nights sleep eager to build health. Recall running in the mountains. Recall skiing in the mountains. Recall ice bathing. Recall taking a sauna. Recall drinking lots of healthy juices. Recall taking colonics. Recall doing asanas. Recall strong muscle tonus, a warm, strong readiness to act in the muscles. Imagine training damaged tissues. Now try to recall every health damage you have experienced. Try to recall the most recently experienced damage first, then try to recall one by one incident of health damage as far back as you can remember. Focus on one incident that it is hard to remember, and try to remember it, then let go of it. Now focus on recalling strong emotions: Recall incidents where you saw yourself as slowly dying. Recall incidents of health damage and pain. Recall incidents of frustration and anger. Recall incidents where you feared for your life and health. Recall incidents of calm where you neither damaged nor built your health but healthwise stayed the same day after day and didn't seem to age. Recall incidents where you experienced a strong hope that you could build ealth. Recall sudden relief from strain. Recall incidents of health building and joy. Recall the good feeling of having used and stretched the whole body. Recall a warm healing sensation. Recall being massaged by a close friend of the opposite sex. Recall holding double asanas without moving. Recall being aroused. Recall holding the root lock. Recall strong reactions experienced in the gut after having practiced mutiple colonics. Recall strong warmth in the stomach experienced after having practiced nauli and the stomach lift. Recall strong reactions having been experienced by slowing down your breath. Recall a strong flow of saliva. Recall the strong taste of spices. Recall the taste of lemon, the taste of garlic, the taste of ginger root, the taste of jalapeno peppers. Recall the strong smell of flowers. Recall the strong smell of fragrant massage oil. Recall the strong smell of an attractive individual of the opposite sex. Recall ressonance in the ears. Recall the after glow experienced when closing your eyes after having watched the setting sun. Brainstorm on how to induce withdrawal and absence of will. Integrate all your wills under one highest will to be alive and happy furthermost into the future. Recall a goal realizing venture combination. Recall a life extending venture plan. Recall a life extending annual schedule. Recall that health building is the presently scheduled venture. Recall the most health building routine you know. Recall that healing rest is the next scheduled subroutine. Recall that healing rest is best brought about by withdrawal and that withdrawal is best brought about by inducing absence of will. See your will to go on living as a will to presently build health. See your will to build health as presently a will to withdraw. And see your will to withdraw as presently a will to induce absence of will. Recall incidents of absence of will, deep withdrawal & healing rest. Recall incidents where the main body reactions were strong and accompanied by fainting, exhaustion, absence of will and an experience of falling away from actions, wills & thoughts and of just letting go of such. Recall integrating solutions & then exhausted letting go. Recall integrating a solution, forgetting some folow up thought and just letting it go without a will to try to recall it. Recall fainting from exaustion after skiing. Recall inwards momentum while on a juice fast. Recall relaxation after cold and hot baths. Recall relaxation from multiple colonics. Recall spinning around and fainting . I am not the outer world. I am not the minor body reactions, (like coughing and hickups etc.) I am not the metabolic reactions. I am not the muscles. I am not the incoming sensations. I am not the desires. I am not the memory. I am not the emotions. I am not the main body reactions. I am not creative thoughts. I am not wills. I am not the experience of being anything of the above. I am the small vibrating light within. Induce absence of will. For the time being withdrawal is the most life extending action and the only will that is needed to extend your life. No other will is needed. Think of your sense of energy as being in a vessel where each thought or action is a whole in the bucket. By abstaining from acting and abstaining from completing thoughts the energy is permitted to rise without being drained out of any hole. Just enjoy abstaing from completing thoughts. After a while thinking feels hard and painful, you experience an absence of will to complete thoughts, and the absence of thoughts feels good and joyful. Use the will to withdraw to look at and deliberately abstain from completing any other thought and to look at and deliberately abstain from acting on any other will. For each thought that comes to mind, stop up and look at it, slow it down, look at its individual elements as these appear and abstain from completing the thought. There is no will to complete the thought. Just let go of it. Think of thoughts as reactions popping up from your subconsciousness by their own momentum and being linked to your consciousness by a gear. Think of abstaining from completing thoughts as putting your mind in free so that subconscious reactions churn away without turning into any concious thought or will. For each thought as soon as the first part of it appears, just repeat to yourself: "Abstain from completing this thought." After a while repeat just the word "abstain". Turn that word into a mantra, something you repeat over and over. Or start another mantra like "Let go!" or "Ohm.". Or just listen in to the sound vibrations in your head. Abstain from completing any thoughts. Return to the mantra each time you become aware that you have dozed off or sidetracked into thoughts. Let the energy rise. Experience the light within. Let go and just surrender to the inner light. "%Surrender to the light!"% %"The light."% %"Light!"% %"I am yours!"% %"take me!"% %"Ohm."% %"O"% When there is no contradiction between what you want, what you will and what you do, then that is happiness. The more you have taken into account of your past, present and future while still experiencing no contradiction between your desires, wills and actions, the happier you are. Happiness can be reached the entrepreneurial way by cultivating desires, wills and actions, but it can also be reached the yogic way by inaction: the conscious absence of desire, will and action, is also happiness. Ps. In cases of deep withdrawal it is adviseable to arrange for an assistant to secure proper and timely return to action, unless the circumstances make it desireable to just withdraw without any thought of presecuring a return. OTHER ELABORATIONS: ******************* --- OVERHEAD INTEGRATIONS ********************* The following topics are covered in separate files: (Those topics marked with an * are covered in this file.) -Life extension as a philosophy -Life extending venture combination -Annual venture schedule *-Scheduled health building *-Reinforcing health building motivation *-Overhead steps in care of patients *-Health building models -Selection rules -Selected model: the combined model *-Implied rules/rules behind the treatment routine *-The health building treatment routine (this file) -Rules behind individual subroutines. *-Individual subroutines (this file too) -Implementation steps subsplit into minimum of files -Minimum venture files summarized -Expanded venture plan with elaborations --- ok Health building schedule ************************ 1. If ill, free up time and resources and all out build health or take the necessary steps including moving so you compared to the goal of your own life extension, safely can focus on nothing but income and health building: then alternate between a few (days or) weeks of just health building, and a few (days or) weeks of income giving work while living healthy. 2.Instantly rest when tired (& when experiencing strong wills) Abstain from completing thoughts and just let go, until awake & calmly focused on life extension. 3.Daily build surplus up front of work, daily bath, eat, rinse, (do headstand,),let go, rest and exercise before (and after) work. Daily include calming bath, healthy dinner, detoxification, going early to bed and effective morning exercise. 4.Each work day focus on the task where you can create the most value (or best improve your own life extension) in less than 8 hours that very day, and on how to work the most effectively on that task. Work effectively and preempt frustrations, herein build a repetoir of mobile life extending routines and means that are copied and spread around, that you can draw on again and again, and that aren't easily lost or taken away from you. Build up your own life so it isn't dependent upon deadlines that you have no control over. Build up your life so that your health, liberty, possessions and income fall the easiest to maintain, and so that their successsful defense and implementation does not become dependent upon some overwhelming and health breaking battle with others who are violating your rights. Take the necessary steps to make it harder for others to hold your values hostage. Outline and practice the most life extending precautions. Do not create immobile or stationary values in a society that is likely to try to confiscate or outlaw your value creation. 5.Daily end work before you are exhausted, and don't exhaust yourself but build health after and between work sessions. Try to avoid tiredness and exhaustion: Set daily work goals that can be reached while you still are awake. Creating high value effectively makes it easier to stop work at a given time too, after all something has been accomplished. End work at a given scheduled time that gives you enough time to build surplus before next scheduled work session, so that you will be awake and ready to work day after day and not become tired and ineffective. Daily rest or go early to bed while still awake and full of energy. Then abstain from completing thoughts and just let go. 6.Weekly take 2 - 3 days or at least the weekend off to practice the most health building routine. This is easier to do if you already effectively have created high value work over 3 to 4 work days the same week. 7.Monthly take one week or 7-8 days off just to build health. 8.Quarterly or seasonally take 2 to 4 weeks off to build health. Practice the health routine in all vacations: Christmas vacation, Easter vacation or spring break, summer vacation, labor day vacation. Annually take one month summer and winter health vacation and 2 weeks spring and fall vacation and just practice the health routine again and again. 9.Every 7 years take a sabattical year just for health building. Schedule this, preannounce it and prepare all associates so it falls easier to implement. 10.Ideally focus on a profession or a line of work that enables you to build health much of the time, or that at least gives you a lot of leisure time or exercise in a healthy environment. All in all try to establish healthy habits, so you day after day effectively build health and/or create high value work while maintaining your health. --- Reinforcing health building motivation ************************************** Summary of motivation behind health building and how to reinforce health building motivation. -Improve written health routines & I get motivated to build health again. -Build health, create progress & I get motivated to continue. -Recruit students or athletes I can coach and the routine becomes self financing and a means to solve other tasks and thus easier to keep up. --- Life extending patient care/Overhead steps in care of patients ************************************************************** Outreach and rescue Emergency treatment Admission & triage Interview, examination & testing Diagnose Prescription Treatment Prevention Surplus building Distress less Rest when tired Rest when full of energy Go to bed while still awake Live healthy Fresh air Clean water Some sun healthy, moderate and balanced diet Moderate exercise Daily rinse Adequate rest Continuous rinsing and feeding The Gerson theraphy Recreate youthful body conditions e.g. eat young organisms Interval train (shock and relax) all body reactions one by one Social interaction Face obligations & disturbances & temporarily let go Minor body reactions Metabolic reactions Rinse and feed outside and in Muscular reactions e.g. do asanas Main body reactions e.g. chakra routines/routines for raising the kundalini Sensory reactions Sight Smell Taste Hearing Touch Cold & hot Pain Motion Mental and spiritual reactions Yoga Nidra routine Electromagnetic regeneration (& turning on genes electrically) Add reactants and catalysts Eat, feed outside and in Reduce resistance Rinse outside and in Skin Respiratory system Digestive system Urinary system Cardiovascular system Muscles, cartilage, bones & other tissues Nervous system Induce voltage differences through shock and relief Link poles, increase capacitance Increase circulation, exercise Focus current on main body reactions Traditional chakras Focus current on damaged tissues Stomach, sight etc. Focus current on tissues to be trained Arms, feet, stomach etc. Leave the healing current on/let healing take place undisturbed Releax, let go of everything else Keep up healing rest, rinsing & eating Latest life extending treatments Self sustaining routines Combined health building models e.g. Life Extension Systems' health routine Fight back diseases Holistic and traditional medicine Genetic reproduction Offspring, cloning and gen therapy Suspension of animation Yogic withdrawal Cryonic suspension Storage Cryonic storage Revival Enhanced emergency shock trauma resuscitation wards --- Health building models/Life extending treatment options ******************************************************* -Distress less: prevent tiredness & exhaustion: build surplus up front, go to bed while awake, induce rest when full of energy. Face pressing tasks up front & preempt frustrations & distress. Create an environment where the most life extending tasks fall easy and easily can be completed while one still is full of energy. Create a safe and rights respecting society. Where people are not permitted to burden others without the victims consent. -Live generally healthy: Make a habit out of clean ear, clean water, the healthiest most nutritious food, cleansing, exercise, moderate exposure to the sun, and enough rest. -Recreate youthful body conditions. Eat young organisms that contains lots of substances involved in growth, substances that older organisms produce less of. Eat young sprouts, calf liver, fresh yogurt, active yeast, growing blue green algea, bee pollen, fish roe, fish sperm & fish liver, immediately harvested organically or biodynamically grown produce harvested in season at the peak of their growth, fresh mothers milk. -Increased rinsing and feeding. (Gerson Theraphy) Continuous feeding and rinsing around the clock, every hour while up and about and every 4 hours while resting. -Routinely interval train all body reactions. -Treat the body as a self repairing electrical generator, and fine tune it for maximum self regeneration. (See details below.) -Apply strongly life extending/health building specific treatments: Calory restriction, balanced mega vitamins, growth factors, etc. -Create a routine that monitors all body reactions and keeps these within healthy limits at all times. Identify how to strengthen and weaken each body reaction, split such actions back to what I can do, & integrate a reaction maintaining routine of the latter actions, -Combine all of the above health building models. Treat the body as a self repairing electrical generator, and fine tune it for maximum self regeneration: Improve reaction capacity. Improve circulation. Wear loose fitting clothing. Walk/jog/run/race. Add reactants and catalysts. Eat. Shop health food. Make and drink juices, sandwiches or dinner (soup). Reduce resistance. Cleanse outside and in. Cleanse the respiratory system. Air out the apartment, do Neti & cleansing breath. Cleanse the skin. Bath. Cleanse the digestive system, colon and bladder. Juices, colonics & urination. Cleanse the intestinal organs, the liver & the kidneys. Coffee enema and Nauli. Cleanse the blood.Improve blood flow & lead it to the intestines. Warm up routine and Nauli. Cleanse all the tissues. Asanas routine. Cleanse the nerve cells.Induce deep withdrawal while awake.Rest. See how to induce withdrawal below. Improve voltage differences. Raise strong positive reactions. Increase interaction with others pursuing health & longevity. Track down & invite others, list interested & participants. Increase metabolism: feeding and rinsing reactions. Rinse and feed around the clock. 7 meals & 7 colonics a day. Eat highly nutritious juices, sandwiches and dinners (soups). Continuously rinse from the outside and in. Rinse outside and in once daily and the intestines around the clock. Increase sensory reactions. Induce strong temperature changes. Hot and cold showers. Icebathing. Induce pain and its relief. Long cold bath, followed by hottubbing. Induce strong touch. Full body massage while in the hottub. Induce strong smell. Smell flowers, massage oil, parfume, or the hair and skin of a lady. Induce strong taste. Mince garlic, ginger and hot jalapeno peppers in soups. Induce strong sense of gravity and balance. Twirl until fainting (at the end of warm up before asanas). Induce sound ressonance. Head mudra. Induce strong vision. Do outer and inner gazing. Increase muscel reactions. Stretch all muscles. Asanas routine. Stretch further & longer. Trigger minor body reactions (trigger involuntary motions) Induce involuntary coughing, sneezing, belching/hickuping, muscle twisting, farting, blinking &/or focusing, Increase main body reactions. (See main body reactions below) Increase mental and spiritual reactions. See withdrawal routine/Yoga Nidra routine covered above. Refocus energy on main body reactions. Trigger and sublimate one by one main body reaction. Fast raise a strong reaction that it is hard to maintain, hold it until one has to let go, let go, rest briefly, repeat until exhaustion. Arousal. Induce arousal, almost come, relax briefly, repeat, roll over, relax and withdraw deeply upon coming. Alternatingly when eroused temporarily do not come, but focus on moving the strong experience of energy to one by one main body reaction, up the spine, & then onto mental reactions. Rootlock, Contract the (sphinxt) muscle between the genitals & anus. Train on contracting it without contracting the genitals. Water retention Induce water retention through a colonic, take in as much water as you can, let go, repeat. Internal organs Breath out, practice stomach lift or nauli as long as you can, breath in, repeat. Breath and hearth beat. Breath in,lock the root & the neck lock,press breath up in the head, move breath between stomach and head as long as you can, breath out, repeat. Slow down breath: 1,4,2,2,- breath, hold air out until you can't prevent taking a fast deep breath. Tyrox and saliva glands Practice saliva mudra, breath in, hum until out of air, repeat Selected sensations: Practice head mudra with ressonance until out of air, repeat. Practice outer gazing until watery eyes, then inner gazing until inner light fades, then repeat. Brain glands: When eroused, temporarily do not come. Instead focus first on sublimating the sexual energy into increased attention to one by one other body reaction including the mental and spiritual reactions. A warmth is felt in the head when one while experiencing arousal and sexual desire, deliberately sends out the chemical order to not act on the sexual desire, but instead refocus one's energy and attention on other body reactions. Refocus energy on tissue one wants to heal or train. List tissue damage in the reverse order it occured in. Refocus energy on/stretch the most recently damaged tissue. List desired training goals with the easiest first. e.g stomach. Refocus energy on the training goal it is the easiest to reach. Interval train the selected tissue. e.g. arms. Let health building reactions run undisturbed. Fast induce absence of will/fainting and thereby deep rest: Cleanse the nerve cells.Induce deep withdrawal while awake.Rest. Stimulate & relax from (faint from) selected body reactions. Fast raise reaction it is hard to continue for long, hold on to it until you can't hold onto it any longer, briefly let go of it, repeat until exhaustion, do the same for different reactions, then lay down and rest for a few hours: Options systematically: Fast raise, hold & faint from all body reactions: Interactions. Metabolism. Sensations. Muscle reactions. Minor body reactions. Main body reactions. Mental and spiritual reactions. Emotions: pain/hate/despair sudden anger and frustration, fear, calm, hope, sudden relief, healing warmth/love/joy Desires. Creative thoughts. Wills. Memory. Ego/self awareness. Basic awareness. Or practice withdrawal on the main health routine reactions: Warm up, run until out of breath, then walk while you catch your breath, alternate running and walking (jogging). Drink all the healthy juices you can stand,make more,repeat. Neti & cleansing breath until strong sensation in the nose, repeat. Fast as hot as you can stand, then as cold, repeat. Retain water, let go when you can't hold it any more, repeat. Stretch one tissue,let go when you can't hold on any more, rest briefly,repeat for the same tissue until exhaustion, similarly exhaust one by one tissue until all muscles have been covered. Stretch damaged tissues,let go when you can't hold on,repeat. Train select tissues,let go when you can't hold on,repeat. Contract muscles in the root center,relax, repeat. Do nauli or stomach lift until out of breath, breath, repeat. Hold breath, try to hold it still longer, let go when you can't hold it any more, repeat. Do saliva mudra until out of breath, breath, repeat. Do head mudra, create ressonance in the head until out of breath, let go and breath, repeat. Gaze at a source of light without blinking, let go when eyes fills with water, then look at inner light until this fades away, repeat. Fast recall and focus mentally on one strong body reaction, Then let go of it. Repeat for one by one body reaction. Face some mental task it is hard to solve, try to solve it, fast solve it and let go or fast feel exhaustion and let go. Once most body reactions have been covered, then select breath or some other vibration, focus on the expanding (or sounding) part, hold it as long as you can, let go, repeat for each expansion and contraction, Or in a controlled fashion hold the breath in your lungs one half of the length you can hold it without breathing in, slowly breath out one quarter of the time you can hold it without breathing in, then hold the breath out for the last quarter of the time that you are able to hold it, until you can't prevent taking a fast deep breath, repeat. Try to increase the overall time between each breathing in, and adjust the varoious aspects of the breath accordingly. The purpose is to fast raise a strong reaction that it is hard to hold for long, hold it until you have to let go, briefly let go, and then repeat until exhaustion induces a kind of fainting, the absence of will, and a mental fall inwards and away from the outer sensations. It is a kind of inwards momentum, where you feel like letting go. Just let go. --- Rules behind the health routine (Brief overview) ************************************************ The health routine have several elements to it, Several of the subroutines hang together under the same purpose: Raise strong reactions: Most of the subroutines do that. Get a strong start: Preplanning, neti and showers. Start or maintain feeding and rinsing: Brief meal, single colonic. Increase circulation & improve recuperation from high circulation: Run, Bath. Eat, Colonic. Feed and rinse: Juices, dinner, colonics, brief meal. Stimulate all tissues & main body reactions & train selected or damaged tissues: Warmup, asanas, train selected and damaged tissues Main body reaction routine (Chakra routine to raise the kundalini) Induce healing rest: Individual withdrawal routines, Yoga Nidra & the routine to abstain from completing thoughts. Keep up healing rest by keeping up feeding & rinsing too: Brief meal, colonic, withdrawal and rest Make it fall easier to continue to practice subroutines: warm bath etc. --- RULES BEHIND THE HEALTH BUILDING ROUTINE (More elaborate overview) ****************************************************************** Here are some of the rules I applied when I integrated the health building routine: 1.Emergency precautions: -Preempt frustrations. Continuously, or several times daily face up to all pressing tasks. e.g. before getting up, before work, after work and just after having gone to bed. Focus on finding the most life extending set of actions. -Continuously calculate the most life extending approach in face of all pressing tasks. -Rearrange your priorities so to build health upfront of other tasks whenever this is not clearly shortening your life. -Try to free up time before pressing deadlines. -Split the available time between health building and reintegrating & implementing the most life extending path, so to get the most life extending work improvement done that could be accomplished without health breaking distress. -Preempt and abstain from undertaking or being hit by any sudden health breaking series of events: -Identify the main causes of death and health damage and develop and implement precautionary routines and ventures that preempt the various danger groups. -Take charge of your own life: Develop ventures and routines that you are in charge of yourself so not to be pressed into deadlines set by others that either are impossible to adequately meet or only can be met by sacrificing more life extending ventures and routines. 2.Prevent health breaking distress: -Build surplus up front of any action: -Bath, eat, detoxify, rest until awake & exercise before working. -Do not wear yourself down: -Before work focus on the most valuable work task that can be completed before one is exhausted, focus on how to work the most effectively on the selected task, and then effectively complete the work session while one is still awake and full of energy. -Split your work in tasks that can be completed in 5 to 8 hours. -After work immediately focus on building surplus up front of next work session, -Go to bed early enough to be awake by the time you have to get up. -Go to bed while still awake and full of energy. -Induce deep rest while still full of energy. 3.Live generally healthy: -Air out the apartment several times daily. -Use unpolluted or filtered water. -Exercise the whole body several times weekly -Stretch all tissues at least 3 times a week -Take a brisk walk or do high pulse exercise at least 3 times 1/2 an hour each week. -Exercise outdoor in a park or forest and with moderate exposure to the sun when possible. -Use the most nutritious foods like sprouts, liver, seaweed and freshly picked seasonal vegatables. -Get fresh organically or biodynamically grown produce at their peak nutritional value whenever possible. -Get a varied and balanced diet, with balanced mega doses of every nutrient. -Get your nutrients from the least processed foods & not from tablets. -Use the most nutritous supplements like nutritional yeast, yogurt, blugreen algea, bee pollen, -Eat most of the food fresh and raw, -Eat the bread freshly baked from stoneground sprouted seeds that just have been milled. -Eat your dinners raw or as lightly boiled soups. -Get a balanced protein intake, e.g. combine grains and legumes either in sandwiches with sprout spread or in soups made from bread and sprouts. -Make a habit out of taking a bath, eating some sprout sandwiches and taking a daily colonic just before bedtime. -Avoid hair dyes, anti perspiratants, air fresheners, and other pollution and poluttants, -Make a habit out of daily getting enough rest to wake up fully rested. 4.Replicate youthful body conditions: Eat young live organisms Eat young sprouts Eat raw calf liver Eat live yogurt cultures Eat active nutritional yeast Eat live presoaked blue green algea including spirulina Eat bee pollen Eat fish liver, fish roe and fish semen Routinely stretch all tissues several times a week. Routinely practice the headstand and other anti gravity routines. 5.Induce and maintain high metabolism: Apply the Gerson theraphy: A low sodium, high potassium, low fat, high fiber diet, with meals and colonics around the clock. Apply the Davision variations to the Gerson theraphy: Assistants to do the shopping and to make the juices fresh around the clock, Daily stretching of the whole body, gardening & warm bath Lots of sandwiches made from saltless, fatless bread. Continuously rinse and feed around the clock. Take colonics every 2 1/2 hours when awake. Eat before each colonic irrigation or drink a glass of juice during the irrigation. Do not rest more than 4 hours at a time inbetween each meal and colonic session. Drink a glass of fresh juice every hour when awake. In rotation drink a series of varied highly nutritious juices. Use as fresh squeezed juices as possible, just made from the most nutritious organically or biodynamically grown produce. Alternatingly drink juice and eat a sandwich with young sprouts. Routinely use: sprout juice, carrot and beet juice, romain lettuce juice, cabbage juice, wheat grass juice, bell pepper juice, citrus juice (orange, lemon & grapefruit), grape juice, yogurt. 6.Treat the body as a self healing electro-magnetic generator. Improve capacitance, improve circulation & endurance: Run every second day for at least 1/2 an hour Also stretch all the muscles daily. And take cold and hot baths. Keep up high presence of reactants and catalysts: Eat every 2 1/2 hours around the clock. Secure balanced mega nutrition including water soluble vitamins, around the clock or at least every 2 1/2 hours. Reduce resistance: Shower or bath every day to clean the skin. Eat fiberous food and do colonics every 2 1/2 hours around the clock to clean the intestines, Drink lots of juices to clean the blood in the kidneys. Use coffee enemas to stimulate the gall secretion. Eat liver & use Nauli and stomach lift to stimulate the blood rinsing in the liver. Do rapid deep breathing to clean the blood in the lungs Stretch all tissues to rinse the cells, Withdraw deeply to rinse the nerve reactions Increase voltage differences in the body: Routinely intervall train, fast shock and relax selected body reactions: Intervall train running Do cold and hot baths Drink lots of juices in one setting Take multiple colonics in one session Hold hard to hold asanas. Slow down the breath Eat and rinse around the clock Improve electrical flow to main body reactions: Practice the strong start up routine or Practice the main body reaction routine, Practice: arousal, colonics, nauli, slowing breath, saliva mudra, head mudra, gazing, sublimation and yoga nidra Improve electrical flow to damaged tissues: Intervall train damaged tissues Let healing electrical reactions run undisturbed, presecure enough reactants & preempt resistance Induce deep rest Keep up healing rest by practicing frequent meals and colonics 7.Apply highly life extending precautions and treatments: Herein compose a health routine and diet to prevent the main degenerative diseases and any disease that to a large extent can be prevented by healthy living. List the main causes of death and the health routine rules that can be used to prevent each of the main causes of death, then implement these rules in the health routine. For longevity: -Be a vegetarian with the exception of calf liver and fish liver, fish semen and fish roe. To prevent cancer: -Eat a varied diet of raw and fiberous vegetables and fruits including plants known to be highly anti carcinogenic: e.g. citrus fruits, brussel sprouts and other cabbages. -Don't smoke, For longevity: -Restrict fat intake, -Restrict calory intake, but keep up balanced mega nutrition of vitamins, minerals, enzymes and growth factors. For rejuvenation: -Add lots of growth factors by eating young sprouts, fresh calf liver and other healthy young organisms or organs in high growth. To prevent irreversible health damage: -Distress less, build surplus up front of any task and end any task before you are exhausted to the point of breaking your health, don't skip meals, don't skip cleansing, don't skip sleep, and don't skip exercise, rather go to bed while still awake and full of energy and go to bed in time to be fully awake by the time you have to get up. -Try to avoid deadly infectious diseases and physical accidents. To rejuvenate: -Routinely induce strong healing reactions in the body and let these run undisturbed for days, weeks and months at a time. -First and foremost establish healthy goals, priorities and habits. To preempt rights violations and other disturbances: -You have the health building routine, now start practicing it and take steps to keep other tasks to a minimum. Just build health day after day, and make the most of it. Use health building to secure income and to overcome all other dangers. Herein use health building to recruit fellow minded people so to afford to organize and build life extension centers where rights are being respected and protected and that otherwise are safe. 8.Monitor all main body reactions, find safe upper and lower limit for each. Split how to increase and decrease each reaction back to routines you can practice at will. Develop a health routine where you continuously monitor, increase and decrease each main body reaction so that each such continuously stays within healthy limites and never is permitted to increase or decrease so much that it causes any irreversible harm or any damage that isn't routinely repaired in the course of the health routine itself. Monitor several times a day or around the clock those reactions that have frequent fluctuations, and monitor once a month or once a year such reactions that only slowly change. -Monitor the time spent on health building, the time spent on straining the health and the time spent on doing neither: Log the days you practice the routine, the days you are distressed or tired and the days you neither build nor strain your health. Try to schedule yourself so to practice health building more often and more days a time, and more days a year, -Monitor your practice of the health building routine: Log what you do when you try to practice health building, and note how to improve your actions. -Monitor mental awakeness and tiredness: Chart the sense of tiredness, and be sure to speed up the routines so to go to bed while awake, and so to eat, rinse and rest repeatedly until fully awake before restarting the health routine or doing anything else again. -Monitor muscle pain and use: Chart muscle pain after exercise, and schedule exercise again as soon as the muscle pain is almost gone and before the muscle tissue just becomes inactive, unused and weak. -Monitor healing warmth: Chart when it starts in the routine, and keep it up, avoid sidetracking (long tv watching, long rests, news paper reading, long work sessions, skipping of meals, wrong foods etc,) that wears down the healing reaction. Just stick to the routine tat raises and maintains the healing warmth. -Monitor weight and stomach girt etc.: Chart it and bring it down to thin and healthy for your hight. Daily keep calory intake low, and daily exercise. -Monitor tissues and skills you are trying to train: Test & record endurance and speed of feet, stomach and arm muscles. Identify how to intervall train the selected tissues. monitor and record time spent training, and skills like endurance and speed vary from day to day. -Monitor damaged tissues you are trying to heal: Test and record weight, girth, muscle strength, endurance, vision, hearing etc., Identify how to intervall train and cross train the selected tissues. Monitor and record time spent on stimulating the selected tissues, and how the condition vary from day to day. -Later team up with a health center and routinely monitor or test for other body reactions like blood pressure, colesterol, potential infections and anything else that can be monitored or tested for. 9.Add up a health building routine from individual subroutines that fast create some strong body reaction. Add up strong subroutines that together fast raise and then maintain a strong sense of healing warmth through out the body: Fast, strong subroutines that together give a strong start: Routine to fast wake you up, shock you out of what you were doing and reset you for any task that felt hard to start on: Alternating hot and cold showers in the morning (or a warm bath after work, or before further health building when the muscles already hurt after streneous exercise, many colonics or other health building.) Strong exercise and recovery: Running, cold and hot bath, brief meal and single colonic. Strong increase in metabolism: 5-10 glasses of various juices followed by multiple colonics. Strong stretching of the whole body: Warm up routine, Asanas routine. Strong withdrawal: Main body reaction routine, yoga nidra routine Routine that maintains the warm healing sensation and permits the most healing rest by keeping up the metabolism: %Brief meal,single colonic,letting go of thoughts,1-2h deep rest% Also insert brief meals and single colonics so to secure high nutrition and strong cleansing every two and a half hours around the clock. Rules behind implementing the health building routine: Start strong and keep it up. Schedule more health building. Integrate a health building routine. Through practice make useful adjustments and arrive at a workable health building routine. Type out the health building routine and its subroutines. Practice it. Start strong. Raise the healing warmth. Keep up the healing reactions. Try to keep sidtracking to a minimum. Recruit participants to come along. Make health building self financing. Keep building health & coaching athletes. And keep other tasks to a minimum. This is a strongly health building routine, just practice it and build health day after day over weeks and months. --- RECRUITING OF HEALTH RETREAT PARTICIPANTS ***************************************** All out recruit participants: Build health, develop a working health building routine Type up and print out the health routine. Schedule a weekly juice party & health retreat introduction. All the juices you can drink for 30 Norwegian kroner. Start inviting people to the weekly juice party & introduction. Aim at first training a few people at cost as an introductory offer, (about 280 kr including manual and hose) then recruiting some of them as assistants. Offer retreats at home for 1 or 2 students a time. Run them through my best most health building routine. Once the demand increases then charge more and schedule retreats at motels and other health retreats where I can take more students at the same time. Type up a business card mentioning health building retreats by appointment kr.800 for a two day retreat. All out research the available health market. Contact yoga centers, visit recreation centers, visit health clubs, visit health food stores. Post business cards on bulletin boards. Engage people in conversation and invite them to try the two day health building program. Track down health publications that list local health activities, and contact the people who advertise. Track down and attend health conferences. Jog and run around and challenge other athletes I come across. Track down and visit spas, sanatoriums and resorts that offer health building routines. Invite others to jointly organize a weekend retreat. Find out who already organize weekend retreats and health classes, and ask to be listed as part of the program. --- LIFE-EXTENSION SYSTEMS' BOOK LIST ********************************* A list of books describing some of the subroutines drawn upon in the health building exercise and recuperation routine. 1.How to know God, The Yoga aphorisms of Patanjali Mentor Books Lib. of congress cat. card num. 52-12775 2.The Gheranda Samhita, transl. by Rai Bahadur Srisa Chandra Vasu Panini office, Allahabad/Oriental books reprint corporation 54 Rani Jhansi road, New Delhi-110055, distributed in N. America by Auromere-Atmaniketan Ashram 1291 Weber st. Pomona Ca 91768 3.The Siva Samhita, translated by Rai Bahadur Srisa Chandra Vasu Panini office/Oriental books/Auromere-Atmaniketan Ashram 4.The Hatha Yoga Pradipika, translated by Pancham Sinh Panini office/Oriental books/Auromere-Atmaniketan Ashram 5.Yoga and beyond, by George Feuerstein & Jeanine Miller Schocken books, Lib. of Congress cat. card # 73-179075 6.Introduction to Yoga principles & practices, by S.K.Majumdar The Citadel press ISBN 0-8065-0542-7 This book also mentions several advanced classical yoga books including one that I have not yet been able to find a copy of. 7.Fundamentals of Yoga, by Rammurti S. Mishra A Doubleday Anchor book 1974 ISBN 0-385-00952-6 8.Light on Yoga by B.K.S.Iyengar, Schocken books George Allen & Unwin Publ. RA781.7.194 1977 613.7 76-48857 9.Yoga & Meditation book, by Swami Janakananda Saraswati, publ. by Bindu (Scandinavian Yoga & Meditation School), Copenhagen, DK 10.A cancer therapy results of 50 cases, by Max Gerson, M.D. Gerson Institute P.O.B. 430 Bonita CA 92992 ISBN# 0-939236-00-1 11.How I purged myself of melanoma/Cancer Winner, Jaquie Davison Pacific Press/Gerson Institute, Lib. of Con. cat. card # 77-81564 12.Think curable/has Dr. Max Gerson a true cancer cure? by S.J.Haught, Major Books/Gerson Institute ISBN 0-89041-272-3 Lib. of Con. cat. 76-12707 13.Survival into the 21st century, by Victoras Kulvinskas, M.S. Omangod Press P.O.Box 77, Woodstock Valley, CT 06282 14.The Joyful Life Extension Manual by Trygve B. Bauge Olaf Bull's vei #12, apt.#229, 0765 Oslo, Norway --- ok EXPANDED COPYRIGHT/COPYING CONDITIONS: ************************************** This text is part of an unpublished, licensed, proprietary work. Copyright 1995 & earlier. All rights reserved. Fee charged. Volume rebate. Trademark/patent protection claimed for all technological ideas. No government use permitted nor any use by any member of: the AMA or the INS. No group or corporate ownership, only separate ownership allowed. This work is made available on the condition that its use, sale or transfer shall not be subject to government interference,export-,import- or trade-limitations,customs,taxes or fees! Copying permitted only if full copyright message is included. Prior to copying mail 5 US cents a page, for each copy to be made, to:Joyful Life Extension,c/o Entrepreneur & Consultant Trygve Bauge Olaf Bull's vei#12,apt.#229, 0765 Oslo,Norway, PH 011-47-22-493908 All individuals are delegated the right to destroy any copy that at some point was not in compliance with these conditions! --- Comments while typing in the routine: ************************************* I have a highly health building routine that I am able to practice. I combined my most health building ideas. Keep repeating my routines and see where it brings me Make it simple, prevent unnecessary double coverage, No need for a content list, let the alphabetical listing of subroutines be its own content list like in a dictionary I have the overview over the subroutines, now over time type in one by one subroutine I have a valuable health building routine, that complies with all the health building rules that I applied. I have also adjusted it so it becomes relatively easy to practice without lowering any of the health standards. Now in upcoming work days type in the subroutines and set aside time to all out practice the routine so to build health. Systematically write out a description of one by one subroutine so even a novice can understand what to do. I like to write out effective routines, keep it up. I have typed in 9 out of 35 routines or about 1/4 well eat lunch then try typing in some more. cover reading up classical yoga texts too as withdrawal reinforcement or while practicing main body reaction routine or as an alternative, add this to the routine too reading & practicing classical yoga texts can be a start and an alternative to the main body reaction routine. Now I can effectively expand what I am working on and I can effectively show others what I am working on too and how I integrate health building routines I am sorting things out here This routine & all subroutines were completed February 4th 1995.