Home Oral cavity Secrets of health and youth, or how to become infected with self-love. Basic rules, commandments and prohibitions

Oral cavity

Secrets of health and youth, or how to become infected with self-love. Basic rules, commandments and prohibitions

Mirzakarim Norbekov

Secrets of health and youth, or How to become infected with self-love

“No man will show you more than what already lies in the pre-dawn half-sleep of your knowledge.

And the teacher, walking in the shadow of the temple, surrounded by students, does not give them his wisdom, but only faith and the ability to love.

If he is truly wise, he will not invite you into the house of his wisdom, but will only lead you to the threshold of your own mind.

And just as each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth.”

Kahlil Gibran "The Prophet"

Editor's Preface

Dear readers!

The book you are holding in your hands is intended for those who want to find a treasure that has no equal in the world - health and physical youth.

The author of the book, Mirzakarim Norbekov, has been working on original method, which combines the understanding of human nature conveyed to us by ancient philosophers and modern ideas about the capabilities of the body. This is a continuously improved system that promotes self-healing of the body.

There are no direct effects on humans. Efforts are aimed at helping to maintain mental balance and health of the body, and to understand one’s place in the world. When this happens, many diseases go away as if by themselves.

Clinical studies have confirmed the excellent results of using the system in many diseases, for example peptic ulcer, chronic diseases of the gastrointestinal tract, dysbacteriosis, bronchial asthma, diabetes mellitus, diseases thyroid gland and others.

It also helps with such diseases that are incurable for official medicine, such as acoustic neuritis, neuritis optic nerve, benign neoplasms(especially gynecological - cysts, fibroids) and even oncological diseases. Here is a letter from one of the students who took a course using the Norbekov system:

“I had to undergo a planned operation: myoma was 8-9 weeks old and two abdominal nodes. After 10 lessons - fibroids for 2-3 weeks, nodules are not detected. In addition: points were +3, now +1.5. Thank you. Low bow from the whole family."

Before you get acquainted with the book and start classes, I would like to talk a little about what can interfere with achieving your goal - restoring health and youth.

Even ancient thinkers spoke about the art of listening and hearing. Most of us listen as if through a screen of resistance. We are hindered by our knowledge, our old experience, prejudices - religious, scientific or psychological; we are weighed down by the burden of everyday worries, desires, fears. As a result, new information is either distorted beyond recognition or does not reach consciousness at all.

So, if while reading a book you come across something that contradicts your way of thinking, we ask you to trust the author, to follow him along the road already traveled by thousands of people in order to know yourself and help yourself. The truth cannot be given by someone else, you must discover it yourself. It comes through understanding what is real, without justification or condemnation.

When we say that knowledge is an obstacle, a hindrance that prevents us from understanding each other, we do not at all want to cast a shadow on the achievements of science and technology. We are talking about a feeling of creative happiness that is not limited to knowledge. Be creative personality- means to be free from the past, because the past casts a shadow on the present.

Think about what mood you are in most often. Put your irritability, despair, fear, hostility towards yourself and others on one scale and see if it outweighs the scale of goodness, peace and love. Thoughts reflected from negative emotions carry negative potential, this is the path of death.

To discover something new in yourself, you must clear yourself of the burden of past years, mistakes, grievances, and pain. Along this path, you may encounter information that does not correspond to your previous knowledge about your illness.

It is at such a moment that you think: how do you know that your illness is incurable or extremely serious? Maybe this is your old knowledge, which does not at all correspond to reality. Believe me, thousands of people have walked this road before you, and they have regained their health.

Lesson 1

About the essence of the method

And if we had a slight illness, we honestly admit it to ourselves, sometimes we even rejoiced: you can take a sick leave from the clinic and rest for a few days, do household chores... Think, remember. Do you recognize yourself? Of course they found out.

If serious health problems occurred, they began to feel sorry for themselves, to sympathize with themselves: how unfortunate I am, how unlucky I am.

Meanwhile, the malaise grew into chronic illness, and the habit appeared of feeling like a sick person, dependent on medications, doctors, and the weather. In the end, we humbled ourselves, submitted to this, and simply could no longer imagine ourselves being different.

Now ask yourself a question: is there really no other way out? What is our mistake? Why can't we say goodbye to the disease once and for all?

Let's turn to nature. Animals intuitively sense what is good for them; they will never do anything that is unnecessary, useless or harmful to them, although no one specifically taught them this, they are naturally given the ability to make the right decision for their recovery.

What do people do?

They hope for outside help, take medications, even knowing that any medicine created artificially is always inferior, has side, harmful effects, that is, it is also poison. At the same time, they completely forget that human body has the ability to self-heal.

The simplest examples: when a speck gets into the eye, tears, regardless of your will, immediately wash it away. And damaged skin is restored in a few days. Thus, our body copes with “breakdowns” on its own without outside interference.

People have been thinking about these questions for a long time. Doctors Ancient East Disease has always been viewed as the result of harmful influences that the body’s defenses fight against. If the latter are strong enough, the disease does not develop; if the defense is “broken,” then the disease penetrates shallowly at first and is quite easy to cope with.

If the disease has gone deep, it can, affecting one and then other organs, become chronic. It was believed that the main enemy of diseases and the means to combat them was the correct lifestyle. This is where the difference in approaches to treatment in Eastern and European medical systems.

After diagnosis in European medicine the patient is prescribed treatment - medications that are aimed at eliminating the symptoms of the disease, and much less often recommendations and restrictions are given to combat the cause of the disease. In this case, the patient, as a rule, is passive and completely relies on the doctor and the prescribed treatment.

IN oriental medicine after a “breakthrough” of the body’s defenses is detected, the cause that led to this is eliminated. Moreover, this is done with the help of the patient himself and with his active participation.

So what's the secret here? What helps get rid of the disease?

The answer is simple - you yourself, your inner strengths, which you don’t even know about or, at best, vaguely feel them, but hardly use them.

Where are these forces? First of all, in your soul. If you think this is nonsense, don’t believe in such possibilities, you’d better close this book now and never pick it up again, it won’t do any good...

But if you believe in yourself, if your soul is alive and ready to perceive, and you decide to stay with us, let’s continue this path together.

Attention! People suffering from the following diseases should not practice on their own, only using a book:

Severe mental illness; registered with a psychiatrist;

Severe cancer;

Having suffered a myocardial infarction, stroke;

Hypertensive patients with blood pressure above 180/90–100 mm Hg. Art.;

Having a heart defect;

Pregnant.

In these cases, an individual approach is required.

Now let's talk about the essence of what you have to learn.

Attention! This system is not therapeutic, but educational!

I'm not going to treat anyone. In this case, it is probably appropriate to compare my activities with the signs along the road along which you are asked to follow. “You’ll go right... you’ll go left...”. Choose for yourself. The saying is true: a thousand healers offer a thousand roads, but they all lead to the temple of health. This book offers one of them.

So what is the main difference between my method, my training system and other methods of getting out of ill health?

1. This is a holistic system in which everything is interconnected. She helps everyone find their own individual way out of the state of ill health in which they find themselves.

2. The method takes into account that a person is also an integral system (and not a set of organs - healthy and not so healthy), that he has not only a body, but also a soul, that is, emotions, psyche, intellect. Official medicine, except psychiatry, is almost not interested in these seemingly intangible components, trying to treat only the body.

Awareness of this simple truth helps to understand why a person’s previous experience - even with a great desire to recover - remained unsuccessful.

3. All methods eliminated the manifestation of the disease, and the true, often unconscious cause remained unaffected. Whatever the method of treatment - drugs, surgery, medical hypnosis, coding, extrasensory intervention - it meant influencing the patient from the outside, “humanitarian aid”, imposing an alien program of action.

4. The basis of my healing system is a person’s awareness of the need for internal spiritual revision, changing himself in accordance with the laws of Nature. This is the awakening of the body’s ability to self-heal and self-regulation, restoration of internal harmony and mental balance. This is the goal, the meaning of working on yourself.

How will we work?

1. Impact on the body– the simplest and most famous way to heal and rejuvenate the body.

First of all, we are interested in the spine: its condition affects the body as a whole; Spinal problems cause a wide variety of diseases.

What is the value of such a “disease of civilization” as osteochondrosis, which can be found in almost every adult, even young people? We pay for our convenience with back pain.

But that's not all. The nerves leading to the internal organs are pinched as they exit the spine. The result is a change normal position and dysfunction of almost all internal organs, heart pain, blurred vision, and so on.

That's why spinal exercises combined with massage are biologically active points heads - necessary condition mastering the health improvement system according to Norbekov.

2. Restoring mental balance through special training of emotions, feelings, imagination.

Why is this necessary? I. Sechenov wrote that thought is a delayed movement, that is, thought is the readiness of the whole body for future action.

When a person is just getting ready to do something, a certain group of muscles contracts and the corresponding amount of hormones and other substances necessary for this action are released. This confirms that thought is material.

A direct connection between negative emotions and thoughts and many serious diseases has now been scientifically proven.

In this case, very unfavorable biochemical and bioenergetic changes occur in the body, against the background of which diseases arise.

It has also been proven that positive emotions and thoughts have a beneficial effect, promoting recovery. It has long been noted that “the wounds of winners heal faster.”

But emotions and imagination can be trained with the help of specially selected exercises to develop imaginative thinking. What it is? Let's try to figure it out with an example.

So, close your eyes (to make it easier to concentrate and not be distracted) and imagine: on a plate in front of you lies a lemon, cut into delicious slices... You take one slice, put it in your mouth and start chewing...

Imagine this as clearly as possible, with all your senses, because this has happened to you many times... So? Introduced? And they probably even managed to swallow saliva. We open our eyes.

Let's analyze what happened. You remembered a familiar image - the image of a lemon. It doesn’t matter whether you love him or not (if you don’t, you’ll salivate even more, right? You’ll also shudder: brrrrr). You chewed the lemon in your mind, and saliva actually appeared in your mouth.

The more realistically you imagine and remember the image of a lemon, the faster and more vividly your body will respond; the processes that will help digest the lemon you “eaten” will start, against your will, in addition to controlling yourself.

Now imagine the sea. You are rocking on the waves. Conjure up the image of a wave in yourself - and with your eyes closed you will sway quietly.

At the first stage of training, I propose to evoke only pleasant or neutral images and not to evoke or remember anything unpleasant or unwanted. Everything has its time. And why?

Imagine that you suddenly see a mouse, rat or snake. If you treat these animals calmly, then the reaction will be calm, neutral. And if you are afraid, your heart will almost jump out of your chest.

And all because the image of a mouse - rat - snake for your mind means danger or something very unpleasant, disgusting. Your body, regardless of your desire, will instantly come to the appropriate state - readiness to react, to escape, to release the well-known adrenaline. You didn’t even have time to think of anything, but your screams were already heard.

That is why I ask you to create only pleasant images and ideas for now. Negative emotions and unpleasant memories will cause material processes in your body that are already familiar to you. But you can't control them yet.

You may ask: why should I train emotions and creative thinking if my liver hurts? Or knee-joint? Let’s answer: in order to form your own clear and distinct image of health.

After all, we have already agreed, thoughts are material.

Our feelings, sensations, thoughts are a program of actions for our body.

3. Improvement of the body through sensations of warmth, tingling and cold.

We have already said that our body is capable of self-healing. It is known, for example, that the gastric mucosa is renewed in 7-10 days, blood - in 3-4 months. This means your body flows like a river.

But if our body is a river, then our thoughts are the bed of this river. Direct the direction where you need it - towards health and youth, instill in yourself faith in this possibility, show your will. Yes, both will and faith in yourself and your strengths can be trained.

Let's start by thinking about your lifestyle. How do you feel about your body, how do you treat it? How do you feel about your mortal body, which is forced to carry your eternal soul?

Probably, many can admit that they live in their bodies as lodgers, not owners, do not think about the consequences of their lifestyle, and do not take care of themselves. Then we can consider their ill health as the result of such a disdainful attitude towards themselves, towards their body, as, if you like, punishment, nature’s revenge for violating its laws.

Meanwhile, Mother Nature herself tells us how, relying on our desire to recover, our ability to direct feelings and thoughts in the right direction, we can take the road to health and youth.

For some reason, the body itself often causes a feeling of warmth in an unhealthy organ in some, a chill in others, etc. Remember how a healing wound tingles and itches. But these same sensations can be purposefully evoked, trained and presented to the body “on a silver platter” - let him choose what he needs and keep it for himself. My exercise system is based on this opportunity.

We learn to voluntarily evoke sensations of warmth, slight tingling, or cold in a diseased organ or anywhere in the body. These sensations allow you to mentally, as if with the help of a “third hand,” massage and stroke the diseased organ, as we do when rubbing a bruised area.

What happens during classes

From now on, hold on, it will seem to you that the disease has worsened. But, thank God, this is a short-term, usually lasting no more than a day, “outbreak.”

I wonder what those recovering feel, what their condition is, what sensations arise?

At some stage of treatment, there comes a moment of unconditional faith in recovery and quiet, deep anticipation of its onset. Those who recover begin to foresee what they will become, their doubts disappear. Something like this feeling appears: “Well, finally.”

They see themselves as already healthy, they have a light in their soul that appears and increases every day. It is simply impossible to describe the whole range of sensations - the expectations of upcoming youth and health. We hope that you yourself will soon feel it and experience it.

In the area of the unhealthy organ, sensations appear in waves: in one - warmth, in another - cold, in the third - tingling; someone feels twitching and pricking. And all these sensations arise involuntarily. When the function of a diseased organ is restored, a pleasant itching sensation arises in it, as when a wound is healing, sometimes pain, but the pain, as everyone notes, is pleasant.

The recovery from the disease begins immediately after the start, that is, from the beginning of mastering the technique. For some it is 2-3 days, for others 3-4. We are all different.

The course of classes that we conduct in the classroom is designed for 10 days. During this time, most students manage to master the methodology and basic exercises, and then a very fast, avalanche-like recovery, healing and rejuvenation of the body begins.

With self-study, the intensity decreases slightly. Therefore, the period of study using the book is extended to approximately 40 days: under the guidance of teachers, all difficulties are easier to overcome, and the successes of neighbors are spurred on.

By the end of each cycle, our students change internally and externally, and the changes they note in their questionnaires sometimes surprise even us.

By reconsidering their attitude towards themselves, their failures, and the world around them, people get rid of many diseases that often tormented them for decades, and this is all documented, clinical studies and examinations using the most accurate modern instruments. We do not hide the fact that at such moments we are happy.

Basic rules, commandments and prohibitions

Now that you and I are like-minded people and we have to walk the same path together, read this section especially carefully.

It is worth starting independent training only after understanding and accepting these conditions with all your heart.

1. Don't get ahead of things. In the first three to four days, do not make final conclusions about yourself, your capabilities and this technique.

2. Avoid being influenced by whiners. Don't listen to strangers. Don’t forget the proverb: a thousand healers offer a thousand different roads, but they all lead to the only temple of health and youth.

3. Do not talk or be distracted during class.

4. Mechanical execution of exercises, training for the sake of training, without meaning and purpose, are unacceptable. This is a road to nowhere.

5. Don't overexert yourself. The exercise can be done only until you feel slightly tired. A sign of improper operation is the appearance of a feeling of heaviness in the head. In this case, you need to reduce the load.

6. Do not doze off while doing the exercises; drowsiness is unacceptable.

7. You can’t exercise when you’re tired and hungry.

8. No excuses for your laziness and passivity are acceptable.

9. The main prohibition is unlimited extension of the recovery time!

Commandments

2. During training, try to achieve “thoughtlessness” so that your brain does not analyze anything, does not fix your inner gaze on anything, does not resist anything; accepted, but did not keep. Free your mind from interfering conventions and restrictions.

3. Gather yourself internally, tune in to complete recovery and rejuvenation. Success accompanies those whose consciousness is tuned to it. Remember that even temporary failure has a deep meaning. This is your intuition telling you: you need to change direction.

4. Eliminate the word “disease” from your consciousness. As often as possible, mentally and out loud repeat to yourself: “I’m healthy... I’m happy... I’m young... I’m invulnerable... I can do anything...”

5. Always imagine yourself the way you want to feel internally and look externally.

6. Always treat yourself with love and respect. Never scold or humiliate yourself even in your thoughts. Praise yourself for the slightest success. Restore the feeling of yourself as the owner, the master of your destiny and your body, and not a passive person waiting for mercy and help from others.

So, our goal is to gain youth of soul and body, the realization of the spiritual possibilities inherent in us by nature. Recovering lost health is the key to youth. It is achieved along the way, independently of us, as if by itself.

This goal should be achieved in stages, starting with mastering the technique and gradually complicating the training.

Remember: recovery is almost always accompanied by a very short-term, transient exacerbation of the disease.

For example, when hypertension short-term crises are possible, with urolithiasis- renal colic. Let us repeat once again: the exacerbation is short-term, this is evidence of the beginning of recovery.

Signs of active restoration of normal organ function:

An increase in temperature in this area, possibly a slight increase in body temperature;

The appearance of a slight pleasant pulsation;

Twitching, pricking, mild burning;

Pleasant itching, as if a wound is healing;

Increased feelings of hunger, increased appetite and improved activity of the gastrointestinal tract as a consequence of the body’s self-healing and the need for additional “building resources”;

Increased need for sleep;

With rapid normalization of pressure, short-term headaches are possible.

At independent work the lesson time should not exceed 1 hour on the days of mastering the technique, i.e. in the first 7–10 days; in subsequent days - no more than 30–40 minutes. Exercise 3-5 times a week, resting for 2 days in a row, in the future - using this set of exercises according to indications. Warm-up should take no more than 15 minutes.

The principle “you can’t spoil porridge with butter” makes no sense here. It will reduce the effectiveness of your efforts. In this case, signs of overtraining may appear: sleep disturbance, irritability, headache. These unpleasant sensations are easily eliminated if you reduce the load.

If you are seeing a doctor and taking medications prescribed by him, under no circumstances should you change the dose of the medication on your own or stop taking it, but do this only after consulting with your doctor. This is especially important if you have high blood pressure or are taking hormonal medications (for example, diabetes, bronchial asthma). Do not take a quick improvement in your well-being as a final recovery.

Graduality and once again gradualism! We especially ask you to draw the attention of young people to this - often maximalists by nature.

Let's once again clarify what work awaits us to successfully achieve the goal - full recovery and rejuvenation of the body:

1. Restoring mental balance through special training of emotions, feelings, and imagination. Learning self-control and maintaining it forever.

2. Targeted training to awaken and restore the body’s abilities for self-regulation and self-healing (rejuvenation).

3. Launching mechanisms aimed at eliminating barriers to recovery.

4. Restoring the body's resistance:

Strengthening the immune system;

Normalization of metabolism;

Restoring normal activity nervous system and psyche;

Normalization of sexuality and intimate relationships.

5. Correction and harmonization of the senses: vision, hearing, smell.

6. Elimination of the consequences of previous injuries, operations, diseases (scars, scars, adhesions, hernias, stretch marks, i.e. subcutaneous ruptures, age spots, except moles).

7. Rejuvenation of the face and neck.

8. Setting and achieving goals: in the most short time(no more than one and a half to two months) restore normal function unhealthy organ and the whole body.

9. Normalization of body weight.

10. For women - gynecological automassage (spontaneous contractions of the uterus), for men - urological automassage.

Before you move on to the next lesson, we ask that you meet our requirements.

Requirements

Keep a diary, where from this day until the end of the course, briefly note the initial state and all the changes that will occur.

This is necessary so as not to forget anything. Don't try to remember your condition. Experience shows that students, if they did not keep notes, began to be confused in their feelings after 2-3 days.

Be sure to monitor your morning urine every morning.

After urinating into a clean jar, note the color, transparency, quantity, and whether there is any sediment (to do this, let it stand for 10–15 minutes). Write everything down in a journal.

Water procedures are required in the morning and evening.

In the morning, if it is not possible to take a shower, dry yourself with a rough towel - wet and warm - until the skin becomes red and feels burning. In the evening - a warm shower, soothing and relaxing.

During exercise, especially in the first days, when the cleansing mechanism starts, this will help the body cope with a heavy load. If you don't have much healthy liver or kidneys, an unpleasant odor of sweat may appear. All this indicates the increased cleansing role of the skin.

In the morning on an empty stomach and in the evening before going to bed, drink up to one glass of hot tea, like a pleasant tea, boiled water. This is necessary to normalize the functioning of the gastrointestinal tract.

In your diary, formulate a goal, your goal.

Do not list diseases or diagnoses. Forget about them. Write in an affirmative form what you should normalize and when.

The deadlines can be set based on the fact that our course is designed for 40 x 5 days (see the section “Program for independent work”). For example: vision normalizes (or will normalize) - after 10 days; completely normalizes, liver function is restored (or restored, normalized) - after 8 days.

Break the work ahead of you into stages. For example, stage I – mastering the technique, launching the cleaning mechanism. This preparatory stage, but for you it is the most important. This is the foundation of what you are going to do. Stage II – mastering basic exercises. From this day on, recovery will begin for you, an avalanche-like improvement. Stage III – consolidation of what has been achieved and the beginning of biological rejuvenation.

Attention! To achieve success, you should master the technique in order, without skipping anything and without adding anything to the exercises.

And one last thing. Choose your goal a little higher, a little more than what you really need, leave a small “margin of safety” for your body.

Lesson 2

Program

I. Warm-up:

Exercises for the joints of the arms and legs;

Exercises for the spine.

II. Gymnastics for the eyes.

III. Palming.

IV. Figurative breathing.

V. Breathing through the eyes.

VI. Capturing the basic sensations - heat ( T), tingling ( P), cold ( X).

VII.Preparation for vision correction (working with a stamp near the window, working with an object).

Dear students!

You are offered a complex of the most effective exercises, selected specifically for body rejuvenation classes. In the future, we will often call it “Warm-up”, because every lesson necessarily begins with it.

I. Warm-up

First, we massage the main biologically active points of the head.

Biologically active points

A complex of acupuncture points, which can be worked with by any person who has not undergone any special training, was developed and tested at the Institute of Oriental Studies of the Academy of Sciences of Uzbekistan.

Here is a simple but surprisingly interesting set of points - you will see for yourself very soon.

For example, if you have lost your sense of smell, then within the first minute of exposure to these points you will begin to smell odors. For sinusitis, pharyngitis, insomnia, etc. it gives very good results.

Why does massage of these points affect the functioning of organs? It turns out that they contain much more receptors per unit area, more cells that produce biologically active substances, than in other areas of the skin.

The sizes of the points and their electrical parameters change with sudden changes in weather, during sleep, depending on the state of the body. IN extreme situations, during illness and other stress, their diameter can increase significantly - up to 1 cm or more.

The impact on biologically active points is combined with other exercises, which were also selected according to very strict criteria. First of all, these are exercises for the spine.

When we adopted a complex of these ridiculously simple exercises, to be honest, there was some kind of worm of doubt. But surprises were not long in coming.

Let's take such a widespread disease as osteochondrosis, the scourge of urban residents. So, for patients with osteochondrosis, we last years We accept with a guarantee of recovery. When surveyed two years later, it was revealed that more than 90% of our students forgot what it is and continue to warm up and develop the spine for 15–20 minutes in the morning for prevention. Why not 100%? Her Majesty's laziness helps.

Do not forget that osteochondrosis leads to neuralgia, radiculitis, and sometimes scoliosis. And the internal organs are controlled through nerve channels that pass through these deposits and curvatures. So various kinds of short circuits occur, and the control of the central nervous system over the periphery deteriorates.

Take a good look at the rice. 1. You see, there is not a single organ to which specific nerve pathways do not emerge from spinal cord. Pinched nerve trunks disrupt their functioning, and this in turn leads to other disorders - and here you have a vicious circle.

Rice. 1. Layout of biologically active points

While conducting training for the spine, we soon encountered another phenomenon. The height of our patients began to increase. Of course, a person himself does not grow from exercise. The spine simply acquires its natural shape and flexibility due to the restoration of elastic intervertebral discs.

The advantage of the technique is that the treatment is absolutely safe. No drugs, no outside help, extreme simplicity. At first glance, the exercises are very familiar, just a complex morning exercises. But don’t rush to conclusions – these are only superficial similarities.

Now let's move on to studying the exercises. Let us repeat once again: they are very simple, but just do not overdo it while performing them.

Automanual complex

Acupressure faces and heads

How to properly massage biologically active points?

The massage is carried out using three fingers: index, middle and ring (20–25 movements for each point). In Fig. Figure 2 shows how to use these fingers. You can also use one thumb. In Fig. Figure 3 shows how this is done.

Rice. 2. Position of fingers when massaging biologically active points

Rice. 3. The correct direction when pressing on biologically active points

Never stick your fingers into your body. You need to massage with your fingertips, the direction of influence is strictly vertical, without rubbing movements.

The force of impact should be such that a sensation arises between pleasant and painful.

Active participation of the hands stimulates blood circulation in the fingertips and prevents blood stagnation in other parts of the body. Since the nerve endings of the fingers are directly connected to the brain, working with the hands promotes mental calm and even prevents cerebral sclerosis.

It is no coincidence that in the East there is a habit of constantly fingering rosaries in one’s hands, and in China – of twirling walnuts and rubbing one’s hands.

The massage of the points of the face and head described in this complex is designed for a general stimulating effect, to prepare the body for basic exercises. Impact on the points - and they are multifunctional - improves blood circulation in the brain, enhances the outflow of lymph from the head (thus regulating blood pressure), activates subcortical structures - the hypothalamus, pituitary gland, reticular and limbic systems.

Everything that happens in the body, including behavior and emotional state, depends on their condition. It is these structures that are in charge of what we call the subconscious, and in which processes associated with self-immersion and intuition occur.

Sequence of work(Fig. 4)

1 – point on the forehead between the eyebrows (“third eye”);

2 – paired point along the edges of the wings of the nose (massaging it allows you to restore your sense of smell);

3 – point on the midline of the face between the lower lip and top edge chin;

4 – paired point in the temporal fossa;

5 – point on the border of the neck and head, just above the hairline in the fossa;

6 – point between the tragus of the ear and the mandibular joint.

Rice. 4. Biologically active points of the face

Ear massage

There are a huge number of biologically active points on the auricle - projections various organs on the auricle (Fig. 5). This is why ear massage is very beneficial.

Rice. 5. Projections of body parts and internal organs on the auricle

1 – toes; ankle area; 2– uterus; 3 – sciatic nerve; 4 – large intestine; 5 – appendix; 6 – small intestine; 7 – diaphragm; 8 – mouth; 9 – trachea; 10 – heart; 11 – lungs; 12 – three parts of the body; 13 – vision I; 14 – tongue; 15 – eyes; 16 – fingers of the hand; 17 – wrist; 18 – knee; 19 – kidney; 20 – stomach; 21 – pancreas; 22 – elbow; 23 – liver; 24 – shoulder; 25 – chest area; 26 – stomach; 27 – spleen; 28 – cervical spine; 29 – shoulder joint; 30 – shoulder blade; 31 – neck; 32 – point Tang-mon; 33 – buttock; 34 – hemorrhoids; 35 – external genitalia; 36 – ureter; 37 – Bottom part rectum; 38 – esophagus; 39 – apex of the tragus; 40 – throat, 41 – nose; 42 – adrenal gland; 43 – nasal cavity; 44 – vision II. 45 – testicle; 46 – regulating breathing; 47 – forehead; 48, 49 – points of analgesia; 48 – pain relief during removal upper teeth; 49 – pain relief when removing lower teeth; 50 - inner ear; 51 – tonsils; 52 – hypotensive groove; 53 – headache; 54 – kidneys; 55 – heart; 56 – lower limb; 57 – back surface auricle.

Normally, there are no points on the auricle with reduced electrocutaneous resistance. They appear only in pathology. Auriculodiagnosis is based on the search for these points, and they are the ones that are targeted during treatment.

These points can sometimes be found when examining the ear. Areas of redness, blanching, peeling, and pain when pressed appear on it. On right ear the right half of the body is projected, and the left half is projected onto the left, although a small number of people may have cross projection.

Exercise No. 1

We take hold of the earlobe and pull down with moderate force so that the inner ear is pulled back. We alternate light relaxation with more pronounced tension.

Then, similarly, up several times. I just ask you to follow safety precautions! Don't tear off your ears!!!

Exercise No. 2

We take hold of the upper part of the auricle and pull upward from the ear canal.

Exercise No. 3

Now let's take the middle of the ear. We pull to the sides and slightly back from the external auditory canal. With each new movement we pull our ears further and further.

Exercise No. 4

Now circular movements. We take the entire ear in our hand and make circular movements of the auricle clockwise, then counterclockwise.

Exercise No. 5

We change the grip of the auricle. We press the palm of the palm tightly against the ears with the base of the thumb so that a feeling of vacuum arises inside. (It is convenient to turn your palms so that your fingers point back.)

We perform circular movements in both directions.

Exercise No. 6

Attention! For those with damaged or missing eardrum, this exercise cannot be performed!

We stop the movements. We press our palms even more tightly to our ears and sharply tear them off so that a cotton sound is heard in the ear. All attention is on the ears.

Now let’s do a light soothing facial massage with the palms of your hands, just as you sometimes do when you’re tired.

By the way, we remind you that there are also a lot of biologically active points and zones on the soles - projections of internal organs and body parts. Try to walk barefoot as much as possible, and also massage the corresponding points on your feet.

Exercises for the joints of the arms and legs

We repeat each movement 8–10 times.

Exercise No. 1

Starting position: straight arms extended forward parallel to the floor.

We clench and unclench our fists, rhythmically, as quickly as possible.

The exercise is performed in two versions: first, we focus on clenching the fingers into a fist (grasping movements), and then on unclenching (throwing movements), and the fingers must be fully straightened.

Exercise No. 2

The starting position is the same. Using each finger in turn, we perform a movement like clicking someone on the forehead.

Exercise No. 3

The starting position is the same. We sequentially squeeze our fingers from the little finger to the thumb several times, and then from the index finger to the little finger. Then shake your hands and relax your muscles.

Exercise No. 4

The starting position is the same. We focus on the wrist joint.

The arms are extended forward parallel to the floor, the hands are lowered, the palms are directed towards the body, the tips of the fingers are pulled towards ourselves. We make several springy movements, alternating tension and light relaxation.

Raise your hands up and perform the same exercise in the opposite direction.

Exercise No. 5

The arms are extended forward, parallel to the floor, the hands are pointing palms down, also parallel to the floor. We spread our palms towards the little finger. This is the starting position.

We perform several springy movements (small vibrations) with the hands towards the little finger. Then we change the starting position. Now we bring both palms to the thumb and repeat the exercise.

Exercise No. 6

The starting position is the same. We rotate the hands, clenched into a fist, in the wrist joint in a circle of maximum diameter, first in one direction, then in the other direction.

Elbow joints

Exercise No. 7

Shoulders are parallel to the floor, fixed. The arms are bent at the elbows, the forearms hang freely, the hands are slightly clenched into a fist.

We make rotational movements with our forearms around elbow joints round trip. Shoulders don't move.

Shoulder joints

Exercise No. 8

The straightened arm is lowered along the body, the hand is slightly clenched into a fist. We rotate it freely in the shoulder joint in the frontal plane until a feeling of heaviness appears in the hand.

Attention! Rotation only in the frontal plane - in front of you. In this case, the torso is slightly tilted forward so as not to touch the chest.

We train both of them alternately shoulder joint. We rotate each hand first clockwise, then counterclockwise.

Exercise No. 9

Head straight. We pull our shoulders forward towards each other. We feel pleasant tension.

We give slight relaxation and again with new effort, additional tension, relaxation again, etc.

Exercise No. 10

We pull our shoulders back, the shoulder blades “run over” one another. We perform the exercise several times in each direction.

Exercise No. 11

After this, the shoulders go up, we reach them to the ears, slightly release the tension and again reach for the ears.

Similarly, we alternate between increasing tension each time and slight relaxation, lowering our shoulders as low as possible.

Then we pull our shoulders up again and finish the exercise.

Exercise No. 12

Circular movements with your shoulders forward and then back. Maximum amplitude.

Exercise No. 13

Head straight. The arms are straightened along the body. We turn them with our palms outward, as if we are “screwing” our hands into the floor. The work includes the wrist, elbow and shoulder joints.

After we have reached the stop, we apply additional tension - “tighten the screw”, and light relaxation. Another additional, slightly stronger tension - “pull it tighter” and relaxation. We make several such movements, and then turn our arms in the opposite direction and perform the exercise in the same way.

Attention! How to breathe: for any tension you always exhale, and for relaxation you always inhale! Never hold your breath!

Exercise No. 14

Shake your hands and relax your muscles.

Exercise No. 15

Hands are clasped in front of the chest. The body is straight, the position is fixed. Only the head and shoulders move, everything else is motionless.

We direct our gaze to the right, then turn our head in the same direction. The right hand begins to pull the left hand to the right.

We reach the stop and push ourselves further, trying to continue moving. Then, without changing position, we release the tension and again apply additional force.

After several such tensions and relaxations, we smoothly move to the left (now left hand pulls the right one) and perform the exercise in the same way.

Exercise No. 20

We focus on ankle joint. We perform the exercise first with the right and then with the left foot.

Starting position: lift your leg and bend it slightly at the knee, keeping your foot suspended. Pulling the toe away from you, we make small springing movements (8-10 times).

Then we stretch our heels forward, our toes towards us, alternating tension with slight relaxation. The exercise is performed first with one leg, then with the other.

Exercise No. 21

The starting position is the same as in the previous exercise. We turn the foot inward so that if you place your foot on the floor, its outer edge will touch its surface. Or you can move your leg slightly to the side and also turn your foot inward.

We make several springy movements with the foot, trying to expand it more and more each time. Tension occurs in the ankle joint.

Exercise No. 22

The foot is turned outward (the starting position is the opposite of that described in the previous paragraph). The exercise is performed in the same way.

Exercise No. 23

Starting position: straight leg slightly raised in front of you. Alternately, each foot slowly makes circular movements, several times in each direction. The movements are as if we were drawing a circle of the maximum possible radius on the wall with our big toe.

At the same time, the leg is absolutely motionless, only the foot works.

Knee joints

Exercise No. 20

Feet together, palms on knees. The back is straight, we look forward, we don’t lower our head. We make circular movements with our knees in one direction, straightening them at the end of each movement. With springy movements of our hands, we press on the kneecaps, trying to straighten the legs even more. We repeat several times.

We also perform the exercise in the opposite direction.

Exercise No. 21

The leg is bent at the knee, the thigh is parallel to the floor, the lower leg is relaxed. We perform rotational movements with the lower leg several times in each direction (clockwise and counterclockwise) with each leg in turn. We stand straight, shoulders straightened.

Exercise No. 22

Legs slightly wider than shoulders, feet parallel (toes slightly turned inward), palms on kneecaps. The back is straight, we look forward, we don’t lower our head. We make circular movements with our knees, first several times inward, towards each other, then outward (hands help the rotation). At the end of each movement, the knees are fully extended.

Exercise No. 23

Feet together, palms on knees. We make circular movements with our knees in one direction, straightening them at the end of each movement. We repeat several times. In the opposite direction the same.

Exercise No. 24

Feet together, knees straight, back straight, looking forward, not lowering your head. With springy movements of our hands we press on the kneecaps, trying to straighten them even better. We perform several such movements.

Hip joints

Exercise No. 25

Raise the leg bent at the knee, thigh parallel to the floor. The body is motionless. We move the hip all the way to the right and add force, trying to move it even further. We make several such springy movements. We do the same with the other leg.

Exercise No. 26

The starting position is similar to the previous one. We move the hip to the right as far as it will go and return it forward. We do this with additional swaying of the hips up and down. We repeat the exercise with the other leg.

Let me remind you of the general principle: we alternate tension and relaxation with a minimum range of movements.

Exercise No. 27

The starting position is the same. We withdraw right thigh to the right as far as possible. This is the starting position. Using the kneecap, we “draw” circles on the wall several times in each direction. Same with the left foot.

Exercise No. 28

We walk on straightened legs, first resting on the entire foot, then on the heels, on the toes, on the inside of the feet and on the outside of the feet.

We don't bend our knees! We don't swing our shoulders. Everything above the waist is motionless. Only the hip joints work.

Exercises for the spine

Your spine reflects not only your age, but also your health.

In many people who lead a sedentary lifestyle and do not exercise their spine, the cartilaginous intervertebral discs become flattened, deformed, and blood circulation in the surrounding tissues worsens.

As a result, the spinal column dries out - many people become several centimeters lower with age, and become bent in old age. Maintaining the flexibility of the spine means maintaining youth and health.

If you have had spinal injuries or surgeries, be careful when performing exercises.

How exercises affect the spine:

Develop muscle corset around - a living elastic coupling is obtained that protects the spine from excessive bending;

Tilts and rotations massage intervertebral discs, cartilage, ligaments and joint capsules. They are better supplied with blood, which means they do not lose elasticity longer, do not age, and even contrary to medical claims, they are treated.

They are treated after having once reached a supposedly “irreversible state”;

Prevents salt deposition in joints. The salts seem to be ground, and if they are deposited (which is confirmed x-rays), then not on the rubbing surfaces, but on the sides, and this does not interfere;

The natural spaces between the vertebrae open up and cartilage immediately begins to grow. You can grow cartilage and create a youthful spine no matter how old you are;

Stretching exercises improve the function of almost all internal organs. For example, by performing only one exercise (bending the spine and directing all attention to the middle and lower sections - the “bow”), we treat ailments such as headaches, eye strain, poor digestion of food;

Exercises for the cervical spine provide excellent training vestibular apparatus– dizziness is reduced, as well as all the unpleasant symptoms of motion sickness in transport (see Fig. 1).

Basic movements: flexion-extension, compression-decompression (compression-stretching), twisting-unwinding. All attention is directed to the part of the spine where the movement is performed, and the remaining parts remain as motionless as possible.

We repeat each movement 8–10 times. Choose one or two exercises of the same type for each lesson.

Attention! Breathe correctly during exercise: inhale only through your nose, exhale through your mouth.

Why? To train the mucous membrane and blood vessels, to improve the reflex flow of blood (whoever breathes well through the nose thinks better and faster). In addition, according to scientists, oxygen, passing through the sinuses, is ionized and acquires a negative charge, and only such oxygen is absorbed by the blood.

Now let's start the exercises.

We consistently work with each part of the spine: cervical, upper thoracic, lower thoracic, lumbar.

Before starting spinal exercises, take a deep breath in through your nose and exhale slowly through your mouth. The exhalation should be at least 2-3 times longer than the inhalation.

Cervical region

Shoulders are motionless. The lower parts of the spine are also motionless.

Exercise No. 1

The body is straight, the chin is lowered to the chest. We slide our chin down along the sternum. We are trying to reach the navel. There is tension in the neck. We alternate tension and light relaxation. With each new tension we try to continue the movement, adding a little effort, and again a slight relaxation. We perform several such movements.

Don't make it hurt! There should be a feeling of pleasant tension in the neck area.

Attention! If this exercise is very difficult to perform or you have problems in the cervical spine, then change it to pulling the head and neck forward.

Exercise No. 2

The body is straight, we do not throw our head back, but slightly tilt it back. We stretch our chin up.

Then we stop the movement for a second, release the tension a little, but do not relax, and again stretch our chin up. We do several such movements.

Exercise No. 3

We keep the spine straight from the tailbone to the back. The movements are smooth, the shoulders are absolutely motionless. We tilt our head to the right (don’t turn it!) and without much effort we try to touch our ear to our shoulder, then in the same way to the left. Don't try to achieve your goal right away. Over time you will do this freely.

Exercise No. 4

We stand straight. Head straight, looking ahead.

Around the nose, as if around a fixed axis, we begin to turn our head to the left: the chin goes up to the right, and the top of the head goes down to the left, the eyes look up (like a dog’s when it listens to your words).

We perform this exercise in three versions: head straight (look in front of us), head down (look at the floor), head slightly tilted back (look at the ceiling).

Exercise No. 5

Circular movements of the head combine all previous exercises for the cervical spine.

Roll your head over your shoulders slowly and freely, without overstraining your neck muscles, several times in one direction and then in the other. Perform it with extreme care and attention.

If you have problems in the cervical spine, then we perform the movement according to the following pattern: we stretch our ear to the right shoulder, the chin is directed down, then the head smoothly rolls to the left shoulder and back. That is, we make an incomplete circle with our heads, without bending back.

Exercise No. 6

The body is straight. We stand straight. The head is in line with the spine. Slowly move your gaze to the right or left, then turn your head all the way. This is the starting position. Trying to see what is behind us, each time we try to increase the angle of rotation with additional efforts. Let's not throw our heads back! Chin near shoulder.

We do several such movements in one direction, then the same exercise in the other direction. Overvoltage is unacceptable! Don't forget to breathe!

Upper thoracic region

Exercise No. 1

We stand straight. The back is straight. The lower back is motionless.

Shoulders forward, arms straight, clasped at the bottom. The chin is pressed to the chest. We move our hands down and the back of our necks up. We pull our shoulders towards each other. Without lifting the chin from the chest, we pull it towards the navel. Don't hold your breath!

Top part the spine takes the shape of an arch. We don't raise our shoulders. Imagine that you have become like a hedgehog carrying food supplies on its back. We repeat this movement several times. The amplitude is small.

Exercise No. 2

We perform the exercise similar to the previous one in the opposite direction.

The head leans back. Straighten your arms, clasped behind you, pull down, try to bring your shoulder blades together. We don't raise our shoulders. Keep your head straight, don't throw it back! In this position, we try to bend the upper part of the back, the chest becomes a wheel (we strive to raise the sternum).

Exercise No. 3

The spine is straight. The lower back is motionless. The arms are bent at the elbows. We raise one shoulder, lower the other (like scales with different loads), the head tilts slightly towards the downward shoulder, the eyes look up. We feel a pleasant tension and stretch in the upper thoracic spine.

Without changing position, we alternate tension with relaxation and each time we try to bend the spine a little more. No bending!

We do the same in the other direction. Let's breathe freely.

Exercise No. 4

The head is motionless, the back is straight, arms along the body. We move the pelvis or tailbone forward and fix it in this position.

Lowering our shoulders, we stretch our arms down. We feel the tension in the upper thoracic spine and with each repetition, after slight relaxation, we add a little effort.

Imagine as if a heavy bag was placed on your shoulders. The spine under its weight becomes like a compressed spring. We hold this load, add force, help ourselves by moving our shoulders down.

Then we raise our shoulders all the way and drop the bag. A feeling of lightness, flight, the top of the head is stretched towards the ceiling, the spine is stretched, and at this moment we add force. Several times we alternate the upward movement of the shoulders with slight relaxation.

Exercise No. 5

We stand straight, feet shoulder-width apart, feet parallel, toes slightly inward. Hands at your sides. Slowly, we perform circular movements with our shoulders.

Breathe evenly and calmly. The head is involved in the movement (leans back when the shoulders go back, leans forward when the shoulders go forward). The upper part of the spine is actively working. And then we do the same in the opposite direction.

Exercise No. 7

Attention! The spine is the axis of rotation.

Feet shoulder-width apart, feet parallel to each other (toes slightly pointed inward), hands on shoulders, elbows spread to the sides, looking straight ahead.

We consistently turn our eyes, head, shoulders, and chest. The stomach, thighs, legs are motionless.

The right elbow goes to the right and pulls the left arm along with it. If the stomach and hips follow the movement to the right, this is a mistake. Try, without changing your posture, to return them to their original position.

We perform several springy movements with minimal amplitude, i.e., each time we create additional tension and relaxation. Due to the new effort, we strive to increase the angle of rotation.

Attention! We perform the tension while exhaling slowly!

We do the same exercise to the left.

Lower thoracic region

Exercise No. 1

We work in the same way as in exercise No. 1 for the upper thoracic region, but the entire spine takes part in the exercise, except for the lumbosacral region.

We move the pelvis forward to fix the lower back.

We tilt our head, pull our chin, shoulders towards the navel. It’s as if we are grasping something large and round with our hands. We bend the spine from the base of the skull to the lower back in an arc.

Add tension. Release slightly and add tension again. No bending!

Exercise No. 2

The movement is the opposite of the previous one. We stretch the top of our head up and slightly back, but do not throw our heads back. Hands are turned palms up and laid back. We bring the shoulder blades together. In this position, we try to bend our back as much as possible, but we don’t bend in the lower back!

Exercise No. 3

We bend our right arm behind our head, elbow towards the ceiling, and also direct our gaze towards the ceiling. Left shoulder down.

We stretch the right side, alternating tension with slight relaxation. The amplitude of oscillations is small. The spine takes the shape of an arch. No tilting! We change hands. We do the same several times to the right.

Exercise No. 4

We make slow movements with our shoulders in a circle with maximum amplitude. Not only the shoulders take part in the movement, but also the head and the entire spine to the tailbone.

We stand straight, feet wider than shoulders, knees slightly bent. Head straight, look in front of you, raise your shoulders to your ears.

We tilt our heads down and direct our shoulders towards each other. The spine arches. Be careful, this is not a tilt!

The shoulders gradually go down, we straighten the head.

Shoulders back, head gently tilted back, spine arched forward.

Now let’s combine all these movements into one and distribute the load along the entire spine to the tailbone. Remember how the wheels of a steam locomotive rotate.

We perform the exercise forward several times, and then do the same backwards.

Exercise No. 5

Body straight, feet shoulder-width apart. We bring the tailbone forward. Lumbar fix. Keep your head straight. We press the chin to the sternum. Fists above the lower back - in the kidney area.

We try to bring our elbows together as close as possible while imagining. To do this, we perform several springy movements with our elbows towards each other. The spine arches like a bow. We don’t throw our heads back.

We do the same exercise forward, only now the knees are slightly bent, and, arching the spine, we begin to “slouch”, arching the lower thoracic spine, trying to reach the knees with our nose. Having reached the limit, we try to bend a little more.

Make sure that there is no bending in the lower back!

Exercise No. 6

Legs wider than shoulders, feet parallel to each other, toes slightly turned inward, hands on shoulders, elbows apart, pelvis and hips fixed, looking straight ahead.

We move our eyes to the right, then smoothly and consistently turn our head, shoulder girdle, chest and stomach in the same direction. In this position, we make several springing movements, alternating tension and relaxation. Each subsequent movement slightly increases the angle of rotation. Check: the pelvis, hips, feet must remain motionless!

We smoothly return to the starting position and perform the exercise in the other direction in the same way.

Lumbosacral region

Attention! If you have hernias in the lumbosacral region of the spine, then perform all exercises very carefully, with minimal amplitude!

Distribute the load evenly throughout the spine.

Attention! In all exercises, it is the tailbone that makes the movement; we pull it towards the back of the head or the forehead, and not vice versa!

Exercise No. 1

Feet shoulder-width apart, knees bent, pelvis forward, upper body motionless.

We stretch our tailbone from bottom to top, trying to reach our forehead with our pubis, while alternating the tension that arises with slight relaxation.

We do this several times. Make sure there are no bends! The spine bends backward in an arch.

Exercise No. 2

The tailbone and pelvis are back, the legs are shoulder-width apart, the knees are slightly bent, the toes are slightly turned inward, the upper body is motionless. Head straight!

We reach the back of the head with our tailbone. We make several springing movements, alternating tension and relaxation. Sensations occur in the lumbosacral area. We remove the resulting heaviness with exercise No. 1.

Exercise No. 3

Feet shoulder-width apart, knees slightly bent. The body is straight, inclined forward at an angle of approximately 45°.

Trying to reach the back of the head with the tailbone (not vice versa!), we bend in the lower back.

We don’t throw our heads back. We do 8–10 such movements. Then, in this position, we transfer our body weight from one leg to the other several times.

Relieve tension in the tailbone with exercise No. 1.

Exercise No. 4

The knees are bent, the straight body is slightly tilted back. Head straight! We move our tailbone towards the back of the head.

With our inner gaze we go along the entire spine. If we find an area where the tension is too strong, then we transfer the force from there, distributing it evenly throughout the spinal column.

In this position, we lower ourselves lower and lower, alternately transferring our body weight from one leg to the other. We repeat the exercise several times. Relieving tension in the lower back.

Exercise No. 5

Circular movements of the hips, first 8–10 times in one direction, then the same amount in the other direction. The upper part of the body is motionless.

Exercise No. 6

The body is straight, the hip is moved to the right and forward, i.e. the body weight is transferred to the right. This is the starting position.

We make several springy movements with the hip to the side, as if pushing it further to the right.

Then we fix the initial position and stretch the left side: the left arm is extended vertically upward (in extreme cases, you can place the palm on the back of the head), tilt the body to the right. After this, without changing the tilt, we transfer the body weight to the left leg and stretch the left side even more.

We perform the exercise in the same way with the left thigh and stretch the right side: we stretch our palms towards the ceiling and make a slight tilt to the left.

Exercise No. 7

Feet shoulder-width apart (toes slightly turned inward), right arm pointing vertically upward, left arm down. We try to touch the ceiling with our palm. Each time we stretch and slightly bend the spine more and more.

We repeat the same movements with our left hand.

Exercise No. 8

We relax the whole body and massage the capillaries. Consistently shake the muscles of the face, neck, arms, chest, abdomen, buttocks, thighs, and legs.

And in reverse order. Imagine how a puppy does this, shaking himself off after a bath.

Now you can rest and breathe, as we did before starting the set of exercises on the spine.

Twists for the entire spine

They are performed in the same way as those described above, but now the entire spine is involved in the movements. The exercise is performed first in one direction, then in the other direction.

Attention! The spine is the axis for all movements. The head is in line with the spine! Distribute the load evenly throughout the spinal column. The movements are smooth, do not allow any pain! Don't hold your breath!

Exercise No. 1

Legs wider than shoulders, feet parallel to each other. The knees are slightly bent, the hands are on the shoulders.

We begin a smooth, slow, consistent turn of the body to the right until failure. We turn our gaze to the side, then turn our head, neck, shoulders, chest, stomach, hips, pelvis, legs - everything except the feet. This is the starting position.

Then we add force, create tension, twist even further. We alternate small tensions with slight relaxation, and so on several times. With each tension, we exhale slowly.

After this, we return to the starting position in reverse order. First, the legs unfold, then the pelvis, hips, stomach, chest, shoulders, head, eyes.

Attention! We don’t make it hurt!

Exercise No. 2

Legs wider than shoulders, parallel to each other, body tilted forward at an angle of 45°, back straight, hands on shoulders.

We begin to rotate the body around the motionless spine, as if around an axis. The eyes, head, neck, shoulders, chest turn towards the ceiling, while the elbow right hand"looks" up. We make several springy translational movements, alternating tension and relaxation, and gradually increase the angle of rotation.

Having completed several such alternations, we return smoothly and slowly in the reverse order to the starting position. Only after this can you straighten your body! We also do the exercise to the left.

Exercise No. 3

Legs wider than shoulders, feet parallel to each other. The back is straight, tilted back, the head is in line with the spine, the chin is down, the hands are on the shoulders.

The exercise is performed similarly to the previous one, but when turning the body to the right, the leading elbow rushes down, and the eyes look over the shoulder at the left heel. We twist it all the way, make several springy movements, increasing the angle of rotation. Then we smoothly return to the backward tilt position.

When performing a twist with a tilt back in left side look over your shoulder at your right heel.

Exercise No. 4

The starting position is the same. The head is in line with the spine. Chin down.

We tilt strictly to the right (tilts forward and backward are not allowed!).

Then we “twist” to the right: we move our gaze to the right,

Make sure to maintain the torso tilt to the right!

We do a twist to the left in the same way. We look over the left shoulder at the right heel.

Legs wider than shoulders, feet parallel to each other. The body is tilted strictly to the right (bending forward or backward is not allowed!), the back is straight. The right elbow “looks” at the floor, the left one at the ceiling. The head is in line with the spine.

The right elbow is the lead and moves back and up. At the same time, we move our gaze to the right, the head, shoulders, and chest follow the gaze. During the movement, the right elbow “goes” back and up. The body rotates around the spine as if around an axis. Chin down.

Make sure to maintain the torso tilt to the right! Having reached the stop, we try to increase the angle of rotation. We perform several springing movements.

Then, without changing the position of the body, we spin to the left in the reverse order.

In this case, the left elbow becomes the leading one, it “goes” up, back and down, and the right one, accordingly, goes up. We look over the left shoulder at the right heel.

To return to the starting position, we perform a reverse rotation of the body to the right.

Exercise No. 5

To perform this exercise correctly, it is necessary to change the word “right” to “left” and vice versa everywhere in the description of the previous twist. Be careful!

Exercise No. 6

Take a few calm, deep breaths in and out, just like we did before starting the spinal exercises.

Exercises to increase the flexibility of the spine are completed. You can rest a little and prepare for exercises for the joints of your arms and legs. We remind you once again: all exercises must be performed with joy, with self-love - and success is guaranteed.

After warming up, we do gymnastics for the eyes

II. Gymnastics for the eyes

Attention! Even if you have perfect vision, eye exercises should be performed daily.

Gymnastics for the eyes

The experience of traditional healers has shown that by correcting eye movements, some diseases can be cured. In the East there is even ancient way diagnosing diseases by eye movement, not by the iris, but by the movement of the eyeballs.

Eye exercises are beneficial for neuroses, hypertension, and especially for increased intracranial pressure.

We repeat each exercise (without tension, freely, without squinting) 8–10 times.

By performing eye exercises correctly, we not only train muscles, but also indirectly work with unhealthy organs.

Eye exercises are performed daily (except weekends). If you are correcting your vision, do an eye warm-up 2 times a day. Execution time: 5–8 minutes.

Attention! While doing the eye warm-up, don’t squint or open your eyes too wide! All this creates tension, which is contraindicated. Don't forget to blink!

Make sure that your eye movements clearly “draw” the indicated lines.

Straighten your back and stretch your smile from ear to ear. Then we artificially evoke positive emotions inside. Let's start doing the exercises.

1. "Look up and down."

We keep our head straight, do not throw it back. We direct our gaze upward (to the ceiling) and mentally continue the movement of our eyes under the skull to the top of the head. Then – eyes down, attention – to the area of the thyroid gland.

2. “Shooting with the eyes.”

We look to the left, then in front of us. To the right - in front of you.

We perform the exercise 8–10 times in each direction.

3. “Walkers.”

The exercise is very similar to the previous one, only we move our gaze smoothly, without holding it in front.

We look to the left, mentally continue moving beyond left ear. Then - to the right, mentally continuing the movement behind the right ear.

We perform 8–10 times in each direction.

4. "Dial".

We perform circular movements with our eyes. The head remains motionless. We present ourselves with a large gold-colored dial. This color helps restore vision.

We slowly move our gaze, noting the numbers 12 at the top and 6 at the bottom on an imaginary dial. Smooth eye movement!

We perform circular movements 8–10 times clockwise and 8–10 times counterclockwise. We blink calmly and don’t overstrain our eyes.

The same exercise, but the face is turned to the sky. Eyes open. Perform 8–10 times clockwise and 8–10 times counterclockwise.

Now we straighten our neck and close our eyes. We make circular movements in one direction and the other under closed eyelids.

5. "Butterfly".

Eyes open. An indispensable condition for performing the exercise: the head is motionless, we work only with the eyes. The “drawing” should be as good as possible possible size within the face, but the muscles of the eyeballs are not overstrained!

We move our gaze in the following sequence: upper left corner - lower left corner, upper right corner - lower right corner. We repeat the movement 8–10 times.

And now on the contrary, in the other direction: lower left corner - upper left corner, lower right corner - upper right corner.

Repeat 8-10 times.

Relax your eyes, blinking often, often, lightly, lightly.

6. "Eight".

With our eyes we smoothly describe a horizontal figure eight, or an infinity sign (a sign of the infinity of our possibilities!) of maximum size, but within the limits of the face. One way several times, and then the other. We blink.

7. Vertical figure eight.

The same exercise, only now we “draw” a vertical figure eight with our eyes.

In no case do we lead to overexertion!

8. Exercise to develop lateral vision

This is where the oblique muscles of the eyes work. Special note: this exercise should be performed in a calm environment. No one and nothing should suddenly scare us.

We look at the tip of our nose, squinting our eyes.

After this, we look forward, and our attention is distributed to the sides, noting some objects with peripheral vision or looking at fingers in motion. Brushes at eye level to the right and left of the face.

And so alternately:

To the tip of the nose - forward, attention to the sides;

On the bridge of the nose - forward, attention to the sides;

To the point between the eyebrows - forward.

We repeat each exercise 8–10 times.

For internal strabismus, perform only the second part of this exercise (look forward, attention to the sides)!

Attention! Don't forget about rest!

Blink your eyes, bat your eyelashes and do an exercise to relax your eyes - “Palming”.

III. Palming

We rub our palms to increase the flow of energy to them (hands at the level of the solar plexus). Continuing to rub our palms, we bring our hands to our eyes.

Cup your palms. We place the hands one on top of the other, the fingers are tightly connected, crossed on the forehead, and the bases of the little fingers, connected at one point, are placed strictly on the bridge of the nose, in the place where the temple of the glasses is usually located. Elbows spread to the sides.

We adjust our palms so that the light does not penetrate inside and at the same time the eyelashes do not touch the palms. Only after this do we close our eyes.

Energy from the center of the palms goes straight to eyeballs. In order for it to flow unhindered, the head must be in the same plane as the spine.

“Letting go” of the eyeballs back, relaxing the eyelids and face. The jaws are unclenched, the tongue is semi-suspended, the elbows are spread to the sides, the arms and muscles of the entire torso are relaxed.

We create a state of detachment, calmness, thoughtlessness, emptiness.

Mentally imagine absolute darkness, like black velvet, like a bottomless night, or consider any picture that arises in your mind. You can mentally examine moving objects, and at a distance at which you physically see poorly, but on an imaginary level – very clearly even at such a distance. Or we alternately imagine an object either at a close or at a far distance.

We lower our hands, but don’t open our eyes. Let's get ready for complete rest. We imagine that a breath of wind has touched us, and we sway easily from side to side and relax.

We relax the muscles of the calves, thighs, buttocks, lower back, neck, face...

Now let’s calmly open our eyes.

Duration – 20–30 seconds. This exercise should be done 2-3 times during training. It should also be done when correcting hearing.

1. Warm up your palms.

2. Place your hands one on top of the other, cupping them. We put our hands over our eyes.

3. Close our eyes.

4. Relax the body, the head is empty (no thoughts).

5. We “examine” the darkness for 2–3 minutes.

Do palming as soon as you feel that your eyes are starting to get tired and be sure to do it before and after eye exercises.

IV. Figurative breathing

After warming up, when the body is sufficiently prepared for the main exercises, we should learn to immerse ourselves in meditation, that is, in a certain state of mind in which the training is carried out.

Meditation (from Lat. . meditatio– reflecting, pondering) – bringing the human psyche into a state of deep concentration with full concentration of consciousness on something. Meditation is accompanied by bodily relaxation, lack of emotional manifestations, detachment from external objects.

Of course, this definition is too dry. If we give a figurative definition, then it seems to us that the most successful is this: prayer is when we speak and God listens; meditation - when God speaks and we listen.

We need to learn to listen to our soul. There is silence and peace in the soul. Meditation is something deep and heart-filling, warm and true. The truth is that we are all particles of one stream of life, one big ocean.

Learn to relax and feel happy just because you were born for this life. “I was born, and that is all that is necessary to be happy,” said Albert Einstein. Let this thought now be the main and only one for you.

? Take a comfortable position, it is best to sit on a chair. The back is straight, hands on the knees, legs half-bent (in no case cross-legged). All body muscles are relaxed.

To do this, all muscle groups should be tensed one by one, then relaxed: muscles of the thighs, legs, forearms, shoulders, back, shoulder girdle, facial muscles face, eyeball muscles.

Make sure that your eyelids do not tremble, as the main sign of insufficient relaxation is tension in the eyelids and forehead muscles.

Check your tongue: it should be in a semi-suspended state, not touching the walls of the mouth.

When you are sure that the muscles of the body are relaxed, direct all your thoughts to installation of free, calm breathing. There is no need to deliberately slow it down or try to artificially change it in some other way. Just take a good breath, exhale, then breathe slowly, calmly.

It’s great if the duration of exhalation is approximately 6 seconds. Then do a short breath-hold - for about 2 seconds, and then - the same calm exhalation, also lasting about 6 seconds.

When your breathing calms down, pay attention to your heartbeat: it has also calmed down. This happens reflexively, regardless of your will.

When the body muscles relax, breathing and heartbeat calm down, control your thoughts: they simply shouldn’t exist. Imagine that there is a square or circle hanging in front of you, and as soon as some extraneous thought appears, throw it into this square or circle of yours, like into a trash can, one after another...

If you still feel that even after such preparation it is difficult for you to concentrate, check your breathing again(eyes still closed). While inhaling, mentally say to yourself: v-d-o-o-h, while exhaling: v-y-d-o-o-h.

At the same time, focus all your attention on what you feel, what is happening inside you in these very seconds, feel the movement of the air inside. It is enough to take 8–10 such inhalations and exhalations.

Now you are completely relaxed physically - your brain is free from extraneous thoughts and ready to work.

Having completely relaxed, we close our eyes. All thoughts are discarded. Pay attention to how you feel when breathing through your nose. With every inhalation we feel coolness in the nasopharynx, and with every exhalation we feel warmth.

It's so natural that you never noticed it. Now let’s record this feeling and feel it thoroughly. We take 10–15 such inhalations and exhalations, clearly feeling the warmth and coolness.

We shift our attention from the nasopharynx to the front of the neck - on the thyroid gland and “breathe” through it as if the nose is right there. Imagine that when you inhale, coolness penetrates into this area, and when you exhale, heat comes out. We take 5-10 breaths.

Similar " “breathe” through the solar plexus area, feeling coolness there with every inhalation, and warmth with every exhalation. We make sure that there is no tension. The head is clear, bright, clean. There is a pleasant relaxation in the body, peace and serenity in the soul.

Hands lie on your knees, palms up. We imagine that " “breathe” through the palms, feeling cool with every inhalation, and warm with every exhalation.

? We “breathe” through our feet. This way you can breathe through the areas of the eyes, liver, spleen, through joints, spine and in general through the area of any organ or any part of the body (except for the area of the heart and brain).

Choose area of the “most beloved” unhealthy organ, except the heart and head, for example, the liver. And in the same way we “breathe” through it, feeling coolness as we inhale, and warmth as we exhale.

Choose two or three more organs that need your attention.

All these and other exercises are performed in the image of youth. Evoke in yourself the feeling of mountain or forest air, a garden after rain - everyone has their own. Imagine yourself young and healthy. You inhale this air with every cell. Breathe through your unhealthy organ, feeling joy from it.

Listen to yourself. Try to see and feel with your inner gaze that part of the body, that organ to which you direct your attention, your thoughts.

Attention! All sensations and ideas about your body and internal organs should be only pleasant; perceive them as a perfect creation of nature.

Do this calmly, without any tension, feel the desire to imagine it, as if listening and looking closely at what is happening there, or in a businesslike way to check how things are going there, how the work is going, is everything okay, is there any need for help, and maybe it’s time to clean it up, bring shine and beauty...

But under no circumstances force, do not force yourself, especially at first, especially if you don’t succeed. It will definitely work out. And very soon.

Attention!

? If there are problems in thyroid gland, then we work less intensively with the image of heat in this area.

With areas (organs) where there are neoplasms, the main emphasis is on coolness (when inhaling). When exhaling, we do not use the image of heat. As we exhale, we create an image of dissolution, disappearance, purity.

? We do not breathe through the area of the heart and brain!

Breathing with your eyes

Before you begin the exercise, read the description carefully.

We sit down on a chair and make ourselves comfortable. Hands on hips, back straight. The entire body and facial muscles are relaxed. Peace in the body, in the soul. We breathe only through our nose. Now let's get started.

We imagine that we inhale and exhale through the nose, and transfer our attention to the eye area. We try to catch with our eyes the movement of air, temperature fluctuations. You can do this exercise with with open eyes, or maybe with closed ones. We do it in a way that is more comfortable.

This type of breathing gives excellent results. Introducing your eyes to healthy ones! As you inhale, your eyes begin to see clearly, they begin to see more clearly, and with each exhalation the veil goes away, the “spots” disappear, tension and fatigue are relieved, that is, everything that causes discomfort to the eyes.

So, let’s remember: the feeling of coolness (on inhalation) gives the eyes all the best, and the feeling of warmth (on exhalation) takes away everything that bothers them. You can “breathe” with your eyes as much as you want, anywhere. So “breathe” for your health!

After breathing with our eyes, we begin to voluntarily capture sensations of heat ( T), tingling ( P), cold ( X).

V. Capturing the basic sensations - warmth (T), tingling (P), cold (X)

Moving on to the description of the main exercises, we decided to do it step by step, the way we usually conduct classes in groups. It is better not to change the order of exercises during classes, do not skip anything, do not move on to the next one without mastering the previous one. Do not hurry. If in one day you cannot master the entire volume of the proposed exercises, do it in two days, but no more.

Sometimes our students complain: we can’t do anything, we can’t catch the basic sensations, but... improvements are coming. How to understand this? Maybe you are expecting very bright, strong, unusual sensations, or you are overestimating your demands on yourself, or you are trying too hard, forcing yourself.

The main thing is to imagine well what you are doing, evoke an image in yourself. As if twist the tuning knob, tune yourself to the wave you are looking for.

So, let's move on to invoking sensations of warmth, tingling, and cold.

1. Heat (T)

We close our eyes and completely relax. Select any part of the body (except for the heart and brain area). Imagine that this part of the body begins to heat up.

You are lying on the beach, in the shade, exposing only this area to the hot southern sun, or touching a warm radiator, or leaning against a warm stove... Imagine what is closer and more familiar to you.

Do this exercise several times. Don’t rush, don’t strain, don’t force yourself under any circumstances, but only very delicately, with love, ask your body to help you.

Attention! Remember that you want to evoke a pleasant warmth through a familiar image, not a sensation of heat.

As the sensation appears, focus on sharpening the image of the warmth just a little bit.

Happened? Congratulations! Now determine, counting to yourself, how long it took you to achieve this, although such counting is very distracting and dampens the sensations. If you can't calculate the time, don't try it again.

2. Tingling (P)

Now you need to find an image to evoke the tingling sensation.

We close our eyes again and relax. We also randomly select any part of the body, try to imagine that we have “served” this place and now there are goosebumps or thousands of small, small needles tingling, as if they were “darning” a damaged area of skin. This sensation often occurs when a wound is healing. Find your tingling image.

You can use the following method to induce tingling sensations:

Give yourself a round of applause (about 20 seconds). The palms are relaxed.

Stop (palms not touching each other).

What do you feel in your palms? Tingling, pulsation, warmth...

Those who have no sensations continue to work.

Sit on a chair.

Stomp violently!

How do you feel in your feet?

We hope everyone succeeded. These are the sensations we remember and evoke in the body when we create the image of a tingling sensation.

Try to repeat this several times, slowly, with self-love, with joy.

Happened? You see, we said that everyone can do this.

Don't expect a strong sensation at first. It can be very weak, and this is not uncommon, but only one of the options. Create gratitude in your soul for any response of your body to your image!

Don't forget to praise yourself when everything works out. Even if the feeling of “barely hatching” is already a success.

3. Cold (X)

Attention! We will always evoke a pleasant coolness, not a freezing cold. Overheating and hypothermia of an organ or any other part of the body should not be allowed.

When we mastered T And P, let's try to feel X. We work in the same way as in the previous exercises. We close our eyes and completely relax. Select any part of the body ( except for the heart and head area). Maybe the same one where you already felt T And P.

Imagine: a cool breeze is blowing, and this place is not covered by anything, you feel coolness there, pleasant, invigorating; or this place is damp after swimming in the river, the breeze has blown and you feel pleasantly cool. Find the cool image that suits you best.

There is one more effective method evoke vivid sensations of coolness, tingling and warmth using figurative (mental) breathing.

As you inhale, imagine that the coolness of the inhaled air is passing through the area you want to cool, or that it is being warmed by the heat of your exhalation.

Sometimes our students immediately evoke a feeling of warmth and tingling ( T + P) and cold with tingling ( X + P). Very good, don't try to separate them.

Attention! We do all the exercises in a joyful mood, creating in our soul a physically tangible feeling of gratitude towards ourselves.

Attention!

? In areas (organs) where there are neoplasms, we replace the feeling of warmth with attention and an image of cleanliness.

? Do not allow overheating or hypothermia of an organ or any other part of the body!

The image of intense heat and freezing cold is used only in one exercise of the system - “Working with skin defects.” It will be discussed below.

On a note:

If the sensations are not very clear, if it only “seems” to you that you are feeling T, P And X, or you “think” that you feel, or you don’t feel anything, but only move thought- Amazing! Where there is thought, there is work! Over time, you will stop doubting your feelings. Train!

sensations never enough! Them for today exactly as much as your body needs!

Help yourself in various ways. T (warmth) - this could be your warm hand, the hand of a loved one, gentle morning Sun rays... Fantasize, look for those images that are close to you.

If there are no sensations in a place, this does not mean that nothing is happening. Remember the “image of a lemon”. You were just thinking about lemon, but your body reacted himself. Your thoughts and your emotions work. The sensations will come!

VI. Preparing for vision correction

Working with a picture (stamp) by the window

Glue a small stamp or picture measuring 3x3 or 4x4 cm onto the glass just below eye level.

The drawing should be bright, cheerful, clearly drawn, best in green tones (green color is healing for the eyes).

Outside the window in the distance, we select some object - a tree, part of a house, or something else that is pleasant to look at. If you are nearsighted, then with blurry outlines.

We stand near the window so that there is a distance of approximately 20–25 cm between the eyes and the pasted picture.

Attention!

As vision is restored, we change the object in the distance, but always choose it at such a distance that it is not clearly visible. But we don’t change the distance between the picture on the window and the eyes (20–25 cm)!!!

We train the accommodation apparatus. Duration of work – 10 minutes. We don't think about time!

We look at the picture for about 3–5 seconds, then we turn our gaze to the selected object outside the window and look at it for 3–5 seconds on top of the picture.

Let's look at the picture again, etc.

Remember: you need to look without straining, without squinting, calmly, freely, just look at these two objects. Try to catch and remember that moment, that state of yours, when you saw these objects better than always, even if your success is very modest!

This exercise should be done daily during daylight hours until full recovery visual acuity. It is better to repeat it 2 times a day, but the interval between approaches should be at least two hours.

Working with an object

Any household item is suitable here. For example, for those who are farsighted, it is convenient to use a book; nearsighted people choose an object further away: a pattern on the wallpaper, a table lamp, a painting. The main thing is to view this object from the distance from which it is most visible.

We begin to examine the object, moving our eyes slightly from side to side (at an angle of approximately 5–10°), left and right.

We look completely calmly, without tension, without squinting, but we must create a positive attitude!

The exercise lasts approximately 30 seconds. We repeat it 3 times, then change position - turn in the opposite direction and repeat 3 more times.

Then we return to the starting position and examine the selected object 2-3 more times.

Try to feel the desire to see better, this is very important!

Improvement in vision (as well as hearing) does not occur linearly, but alternates with deterioration. But the deterioration gradually becomes shorter and shorter and eventually disappears completely.

Be sure to remember that moment, your feelings and thoughts, your state when your vision (or hearing) improved, and try to reproduce this state when you start doing any exercises.

If one of your eyes sees normally and you do not wear glasses, when correcting your vision, you should cover the eye where the vision is not reduced, working with only one.

And one last thing. When doing vision correction, do not forget to alternate sensations, one day starting with T, the other - with X.

And get used to doing without glasses.

Remember, the result is entirely up to you!

So, let's briefly list the exercises that you should already be able to perform:

1. Automanual complex (massage of biologically active points of the head).

2. Exercises for the joints of the arms and legs.

3. Exercises for the spine.

4. Gymnastics for the eyes, palming.

5. Figurative breathing.

6. Breathing with your eyes.

7. Exercises for vision correction: working with a stamp near the window, working with an object.

8. Capturing the basic sensations - warmth (T), tingling (P), cold (X).

If you mastered this program in one day, great. If you spent 2-3 days on it, that’s also not bad.

Lesson 3

Program

I. Warm-up:

Automanual complex (massage of biologically active points of the head);

Exercises for the spine;

Exercises for joints.

II. Gymnastics for the eyes, palming.

III. Figurative breathing.

IV. Breathing with your eyes.

V. Exercises to develop concentration and imaginative thinking.

VI. Voluntary capture of basic sensations - heat ( T), tingling ( P), cold ( X), the desire for brightness of sensations.

VII. Start working on emotions. Exercise "Pendulum".

VIII. Vision correction.

IX. Hearing correction.

Our dear students!

In this lesson, we strive to evoke three sensations - warmth (T), tingling (P), cold (X), but always in the presence of a fourth - faith in one’s strength.

You have already mastered the introductory part of the lesson, which includes:

I. Warm-up

We definitely start this and all subsequent classes with an automanual complex, exercises for the spine and joints.

II, III. Gymnastics for the eyes and exercises to relax the eyes.

III, IV. Figurative breathing and breathing through the eyes, a detailed description of which was given above.

And now it’s time for the next exercises, so we’ll start right away from the fifth point:

V. Concentration and imaginative thinking

Exercises to develop concentration and imaginative thinking

These exercises are based on a description from the book by Roberto Assagioli.

Close your eyes and imagine as clearly as possible, examine the various images in all details.

Draws a circle, triangle, square;

Again, a circle, a circle, a circle turns into a ball - light gray, then it turns white, turns pink, becomes orange, shining, like the sun;

In front of you is your favorite flower, take a good look at it;

Imagine the people you love.

Tactile series:

You stroke a cat or dog (feel its fur);

You shake someone's hand (feel the handshake);

You touch freshly fallen snow, your favorite flower (very carefully so as not to crush it);

To the bark of a tree;

Towards a stream of water.

Try not only to feel the touch, but also to see what you are touching. Then repeat the exercise, but perceive objects only through touch.

Olfactory row:

You inhale the smell:

Your favorite perfume;

Gasoline;

Your favorite flower;

Air in a pine forest;

Smoke from the fire;

Dynamic series (imagine the movements of your body):

You are driving a car;

Doing your favorite sport (swimming, playing football, etc.);

Walk, then run along the shore along the beach.

Feel every movement of your muscles.

Flavor range:

Imagine the taste of banana; sour milk;

Imagine sitting down at the table and eating your favorite dish; pay attention to the taste and density of each sip or piece.

Auditory range:

Be sure to close your eyes and listen:

Traffic noise;

A wave rushing onto the shore;

The sound of a bell slowly dissolving into silence.

We remind you once again that you should do all the exercises without straining, freely imagining only what is pleasant and familiar to you. At the same time, we concentrate our attention only on what we imagine, without allowing our thoughts to “run away”.

Now analyze what is going worse for you, what is going better. You can practice what you didn’t do very well the first time.

All senses are interconnected. The reduced level of perception of some can be compensated by the heightened perception of others. Find out for yourself exactly which representations (visual, auditory, olfactory, etc.) you need to train. Don't forget that everything in the human body is trained, and what you don't use functions below its capabilities. This principle applies to all organs, all systems and senses.

VI. Arbitrary catching T, P, X, the desire for brightness of sensations.

To now start working on emotions.

Working on emotions: exercise “Pendulum”

Why train emotions

Many of us have frayed nerves, tears are close to us, we ourselves often notice that we break down and unfairly offend our loved ones. All these are signs of a violation of emotional and mental balance. If this condition persists for a long time, it can lead to neurosis, and after some time - to more serious disorders.

There is another reason why we should train our emotions. We already know that thoughts are material. And here's the proof.

For many years, scientists have been studying the connections between the mind, the brain and the immune system. In the USA, behavioral medicine has been developed and is used in many clinics using mental powers of the patient to heal his body. The goal is to involve the patient in the treatment process.

When a patient in a doctor's office passively listens to his orders, he does not feel like a full participant in the fight against the disease, even when he begins to ask questions about side effect prescribed medications or other treatments. Involving the patient in the treatment process is another matter entirely.

The treatment participant is not just a well-informed consumer medical services, but a person who is able to apply new methods of consciousness control over physiology and actively help his treatment.

The relationship between a person’s attitude towards his ailments, the medical prescriptions he received, and the result of treatment has long been noted.

It has recently been discovered that there are strong biochemical connections between the hormones produced by the body and the cells of the immune system and brain. Candace Perth, director of the Brain Biochemistry Branch of the Division of Clinical Neuromedicine at the US National Institute of Mental Diseases, writes:

“I no longer believe it is possible to draw a clear line between the brain and the body.”.

Scientists at this institute have found that, for example, monocytes (cells of the immune system that promote wound healing, restoration of damaged tissue and absorb bacteria and other foreign bodies) can enter into chemical interaction with neuropeptides (a kind of chemical messenger between brain cells).

The same scientists discovered an increased content of cells capable of interacting with neuropeptides in the limbic system - the brain structures that control emotions. Their own research shows that she herself the immune system produces chemicals that affect brain structures that control our mood.

This means that emotions can play a key role in the course of the disease. That is why, according to these same scientists, in order to successfully overcome the disease it is necessary to “project consciousness into the body.”

Exercises for deep relaxation give the patient a new setting; i.e., with repeated relaxations, the activity of brain-produced chemical substances stimulating the limbic system. But excessive activity of the limbic system causes depression immune defense body and other unpleasant consequences.

Doctors themselves admit that their help to the patient puts him in a dependent position. If given the opportunity to do something on their own, the patient feels in control, and the beneficial consequences of this exceed anything that the doctor can do for him.

We consider tears a sign of weakness, we are ashamed of them, even when they appear appropriately. This is especially true for men. We are often shackled by dubious morals and etiquette; we are unnatural. Remember how natural children are in expressing their emotions, how sincere they are.

Is it because their laughter is so contagious that it is difficult for us to hold back a smile when we see the joy of a child, and their crying, their silent tears are so unbearable? Remember how easily they move from one state to another.

Let us imagine ourselves a little like children - sincere, pure, defenseless. Let's let our emotions go free, let's not hold back the movements of the soul, let our feelings take precedence over reason.

You ask: “Why is this? Why cry? Why laugh?”

We answer: for the sake of deepest inner peace, gaining a sense of calm.

How to train emotions

Now let's start working on emotions.

Our emotions not only influence our physical condition and appearance, but, on the contrary, depend on them. Now we will see this in practice. Let's try to transform into an actor.

The first role is an unhappy person. Imagine that you are playing the role of a grief-stricken person: sit on a chair, slouch, limply lower your arms and head, tuck your legs under you. In a word, take a closed pose, as if you want to hide from the whole world.

On the face there is a mask of grief, suffering: the corners of the lips are lowered, the eyebrows are mournfully drawn together. Stay in this position for a while, listening to yourself.

What are you thinking about? Surely all sorts of nasty thoughts come into your head. Have they already begun to remember past grievances and griefs, betrayals, losses?

But now you have absolutely no reason for this. It’s just that your posture, posture, and facial expressions pushed and aroused these feelings in you.

Now tell yourself “STOP.”

The second role is a calm, confident person. Straighten your shoulders, as if having dropped a heavy load, raise your head high, take a deep breath of relief. Smile. Create a majestic peace in your soul.

Feel confident and healthy person. It is not you who depend on the circumstances, but they who obey your will! Feel this state with every cell of your body, every fiber of your soul.

Remember only pleasant things. You can do this because your posture will encourage you to do so.

First role again. Let's complicate our exercise. Again, take the pose of an unhappy person - slouch, lower your head and arms, relax your jaw, take a few deep breaths. Try to sob a little - remember.

Remember your grievances, disappointments, losses. Remember what you tried to drive into the very depths of your consciousness. Cry, don't hold back. Let the most bitter feelings go away with these tears. Don't hold back your tears, don't be ashamed of them. Start sobbing, cry inconsolably, like in childhood. Now remember how quickly children's tears pass.

Enough. Stop. You have said goodbye to your past. Go again to the 2nd role. Now you are calm. Straighten up, straighten your shoulders, raise your head. Take a deep breath. You are calm.

Third role - “Ah, Arlekino, Arlekino...” Now smile. Slightly. Remember some funny incident. More. Laugh at your little weaknesses. Don't hold back. Laugh out loud.

Take the pose of a cheerful person who laughs uncontrollably at something funny. Laugh with all your heart, holding your stomach and swaying as you laughed in childhood.

Second role again. Transition to a state of confident calm. There is a slight smile on his face again. In your soul there is a state of calm and confident knowledge that you are the master of your destiny. You can handle everything. Everything is possible for you in this world!

We call such a transition from one feeling to the opposite pendulum principle. Using this principle, we will work with emotions in all subsequent classes, gradually complicating the tasks.

Attention! The purpose of the exercise is to learn how to evoke and maintain the desired, “ordered” state in order to use this skill in everyday life.

What this exercise does:

The ability to manage your mental state in any situation is developed;

The flexibility of the nervous system develops, the ability not to get stuck in one emotional state;

Teaches the application of this principle not only in greenhouse conditions, but also in real life.

Attention!

? We focus on the moment of transition to a state of calm.

? We finish the exercise with a state of CONFIDENT CALM.

It's enough for today. Don't get ahead of things, don't look at the next page today.

Just reflect on what we have offered you. Get ready for the work that awaits you the next day, keep your word to yourself. Finally take the first step: concrete, real - for yourself.

First thing you need to change your lenses to glasses, and choose glasses that are 0.5–1.5 diopters smaller!

As vision improves, we gradually change glasses to weaker ones.

If you go back to your old glasses even for 30 minutes a day, don’t expect any results!

We perform all exercises (not only for vision correction) without glasses! Thus, we develop and consolidate a new habit of good vision.

Attention! The most important thing in working with eyes (and in the entire system of M. Norbekov) is the right attitude!

1. Before you start doing eye exercises or vision correction according to the table, create joy in your soul. We remember those moments in life when we were happy, when wings grew behind our backs, when we were all confidence, youth, beauty. We remember and experience it again.

Only in this state can vision correction be undertaken.

The table is just an indicator of our mood. And if there are no results, it means that the desired state has not been created.

The state of all sense organs - and especially the eyes - depends on our emotional experiences, from the internal mood. Therefore, when working with the eyes, we create as brightly as possible and maintain a state of happiness and joy from obtaining results for as long as possible, even if we do it in advance. We try to learn to sincerely experience these feelings and the result will appear immediately.

2. We perform all eye gymnastics exercises and vision correction exercises easily. Under no circumstances should you stare, squint, or strain your eyes. This is a safety violation!

3. When working with the table, the eyes are easy and free slide line by line (and don’t get stuck, don’t cling, don’t linger on one letter).

4. Working with the table, take the first row, which is not clearly visible. If the visual acuity in the eyes is different, then the working line will be different for each eye.

5. We do it every day:

A) gymnastics for the eyes (if time permits, then twice a day);

b) twice a day – vision correction according to the table(see description below);

c) exercise for eye accommodation(with a stamp by the window). We do it for five days in a row, with a break for two days.. Preferably twice a day, during daylight hours. If it’s already dark outside in the evening, you can do this exercise in the room. We place the mark in front of us at a distance of 20 cm. We look at it for 3–4 seconds, then at the far corner of the room (3–4 seconds) at some object;

Notes

Acupuncture. – M: Medicine, 1988.

R. Assagioli “Psychosynthesis: theory and practice. From mental crisis to the higher self." M.: REFLGbook, 1994.

End of free trial.

“No man will show you more than what already lies in the pre-dawn half-sleep of your knowledge.
And the teacher, walking in the shadow of the temple, surrounded by students, does not give them his wisdom, but only faith and the ability to love.
If he is truly wise, he will not invite you into the house of his wisdom, but will only lead you to the threshold of your own mind.
And just as each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth.”
Kahlil Gibran "The Prophet"

Editor's Preface
Dear readers!

The book you are holding in your hands is intended for those who want to find a treasure that has no equal in the world - health and physical youth.
The author of the book, Mirzakarim Norbekov, has been working for many years using an original method that combines the understanding of human nature, passed on to us by ancient philosophers, and modern ideas about the capabilities of the body. This is a continuously improved system that promotes self-healing of the body.
There are no direct effects on humans. Efforts are aimed at helping to maintain mental balance and health of the body, and to understand one’s place in the world. When this happens, many diseases go away as if by themselves.
Clinical studies have confirmed excellent results from the use of the system in many diseases, for example, peptic ulcers, chronic diseases of the gastrointestinal tract, dysbacteriosis, bronchial asthma, diabetes, thyroid diseases and others.
It also helps with diseases that are incurable for official medicine, such as auditory neuritis, optic neuritis, benign neoplasms (especially gynecological ones - cysts, fibroids) and even cancer. Here is a letter from one of the students who took a course using the Norbekov system:

Before you get acquainted with the book and start classes, I would like to talk a little about what can interfere with achieving your goal - restoring health and youth.
Even ancient thinkers spoke about the art of listening and hearing. Most of us listen as if through a screen of resistance. We are hindered by our knowledge, our old experience, prejudices - religious, scientific or psychological; we are weighed down by the burden of everyday worries, desires, fears. As a result, new information is either distorted beyond recognition or does not reach consciousness at all.
So, if while reading a book you come across something that contradicts your way of thinking, we ask you to trust the author, to follow him along the road already traveled by thousands of people in order to know yourself and help yourself. The truth cannot be given by someone else, you must discover it yourself. It comes through understanding what is real, without justification or condemnation.
When we say that knowledge is an obstacle, a hindrance that prevents us from understanding each other, we do not at all want to cast a shadow on the achievements of science and technology. We are talking about a feeling of creative happiness that is not limited to knowledge. To be a creative person means to be free from the past, because the past casts a shadow on the present.
Think about what mood you are in most often. Put your irritability, despair, fear, hostility towards yourself and others on one scale and see if it outweighs the scale of goodness, peace and love. Thoughts reflected from negative emotions carry negative potential, this is the path of death.
To discover something new in yourself, you must clear yourself of the burden of past years, mistakes, grievances, and pain. Along this path, you may encounter information that does not correspond to your previous knowledge about your illness.
It is at such a moment that you think: how do you know that your illness is incurable or extremely serious? Maybe this is your old knowledge, which does not at all correspond to reality. Believe me, thousands of people have walked this road before you, and they have regained their health.

Lesson 1

About the essence of the method

Each of us has been sick at some point or at least felt unwell, which unsettled us, changed our plans, and forced us to take some measures. We obediently swallowed the prescribed medications and waited for improvement.
And if we had a slight illness, we honestly admit it to ourselves, sometimes we even rejoiced: you can take a sick leave from the clinic and rest for a few days, do household chores... Think, remember. Do you recognize yourself? Of course they found out.
If serious health problems occurred, they began to feel sorry for themselves, to sympathize with themselves: how unfortunate I am, how unlucky I am.
Meanwhile, the malaise developed into a chronic disease, and the habit of feeling like a sick person, dependent on medications, doctors, and weather appeared. In the end, we humbled ourselves, submitted to this, and simply could no longer imagine ourselves being different.
Now ask yourself a question: is there really no other way out? What is our mistake? Why can't we say goodbye to the disease once and for all?
Let's turn to nature. Animals intuitively sense what is good for them; they will never do anything that is unnecessary, useless or harmful to them, although no one specifically taught them this, they are naturally given the ability to make the right decision for their recovery.
What do people do?
They hope for outside help, take medications, even knowing that any medicine created artificially is always inferior, has side, harmful effects, that is, it is also poison. At the same time, they completely forget that the human body has the ability to heal itself.
The simplest examples: when a speck gets into the eye, tears, regardless of your will, immediately wash it away. And damaged skin is restored in a few days. Thus, our body copes with “breakdowns” on its own without outside interference.
People have been thinking about these questions for a long time. Doctors of the Ancient East always considered disease as a result of harmful influences that the body’s defenses fight against. If the latter are strong enough, the disease does not develop; if the defense is “broken,” then the disease penetrates shallowly at first and is quite easy to cope with.
If the disease has gone deep, it can, affecting one and then other organs, become chronic. It was believed that the main enemy of diseases and the means to combat them was the correct lifestyle. This is where the difference in approaches to treatment in the Eastern and European medical systems manifests itself.
After a diagnosis is made in European medicine, the patient is prescribed treatment - medications that are aimed at eliminating the symptoms of the disease, and much less often recommendations and restrictions are given to combat the cause of the disease. In this case, the patient, as a rule, is passive and completely relies on the doctor and the prescribed treatment.
In Eastern medicine, after a “breakthrough” of the body’s defenses is discovered, the cause that led to it is eliminated. Moreover, this is done with the help of the patient himself and with his active participation.
So what's the secret here? What helps get rid of the disease?
The answer is simple - you yourself, your inner strengths, which you don’t even know about or, at best, vaguely feel them, but hardly use them.
Where are these forces? First of all, in your soul. If you think this is nonsense, don’t believe in such possibilities, you’d better close this book now and never pick it up again, it won’t do any good...
But if you believe in yourself, if your soul is alive and ready to perceive, and you decide to stay with us, let’s continue this path together.
Attention! People suffering from the following diseases should not practice on their own, only using a book:
● severe mental illness; registered with a psychiatrist;
● severe cancer;
● those who have had a myocardial infarction or stroke;
● hypertensive patients with blood pressure above 180/90–100 mm Hg. Art.;
● having a heart defect;
● pregnant women.
In these cases, an individual approach is required.

Now let's talk about the essence of what you have to learn.

Attention! This system is not therapeutic, but educational!

1. This is a holistic system in which everything is interconnected. She helps everyone find their own individual way out of the state of ill health in which they find themselves.
2. The method takes into account that a person is also an integral system (and not a set of organs - healthy and not so healthy), that he has not only a body, but also a soul, that is, emotions, psyche, intellect. Official medicine, except psychiatry, is almost not interested in these seemingly intangible components, trying to treat only the body.
Awareness of this simple truth helps to understand why a person’s previous experience - even with a great desire to recover - remained unsuccessful.
3. All methods eliminated the manifestation of the disease, and the true, often unconscious cause remained unaffected. Whatever the method of treatment - drugs, surgery, medical hypnosis, coding, extrasensory intervention - it meant influencing the patient from the outside, “humanitarian aid”, imposing an alien program of action.
4. The basis of my healing system is a person’s awareness of the need for internal spiritual revision, changing himself in accordance with the laws of Nature. This is the awakening of the body’s ability to self-heal and self-regulation, restoration of internal harmony and mental balance. This is the goal, the meaning of working on yourself.

How will we work?

1. Impact on the body– the simplest and most famous way to heal and rejuvenate the body.
First of all, we are interested in the spine: its condition affects the body as a whole; Spinal problems cause a wide variety of diseases.
What is the value of such a “disease of civilization” as osteochondrosis, which can be found in almost every adult, even young people? We pay for our convenience with back pain.
But that's not all. The nerves leading to the internal organs are pinched as they exit the spine. The result is a change in the normal position and dysfunction of almost all internal organs, pain in the heart, deterioration of vision, and so on.
That is why exercises for the spine in combination with massage of biologically active points of the head are a necessary condition for mastering the Norbekov healing system.
2. Restoring mental balance through special training of emotions, feelings, imagination.
Why is this necessary? I. Sechenov wrote that thought is a delayed movement, that is, thought is the readiness of the whole body for future action.
When a person is just getting ready to do something, a certain group of muscles contracts and the corresponding amount of hormones and other substances necessary for this action are released. This confirms that thought is material.

A direct connection between negative emotions and thoughts and many serious diseases has now been scientifically proven.

In this case, very unfavorable biochemical and bioenergetic changes occur in the body, against the background of which diseases arise.
It has also been proven that positive emotions and thoughts have a beneficial effect, promoting recovery. It has long been noted that “the wounds of winners heal faster.”
But emotions and imagination can be trained with the help of specially selected exercises to develop imaginative thinking. What it is? Let's try to figure it out with an example.
So, close your eyes (to make it easier to concentrate and not be distracted) and imagine: on a plate in front of you lies a lemon, cut into delicious slices... You take one slice, put it in your mouth and start chewing...
Imagine this as clearly as possible, with all your senses, because this has happened to you many times... So? Introduced? And they probably even managed to swallow saliva. We open our eyes.
Let's analyze what happened. You remembered a familiar image - the image of a lemon. It doesn’t matter whether you love him or not (if you don’t, you’ll salivate even more, right? You’ll also shudder: brrrrr). You chewed the lemon in your mind, and saliva actually appeared in your mouth.
The more realistically you imagine and remember the image of a lemon, the faster and more vividly your body will respond; the processes that will help digest the lemon you “eaten” will start, against your will, in addition to controlling yourself.
Now imagine the sea. You are rocking on the waves. Conjure up the image of a wave in yourself - and with your eyes closed you will sway quietly.
At the first stage of training, I propose to evoke only pleasant or neutral images and not to evoke or remember anything unpleasant or unwanted. Everything has its time. And why?
Imagine that you suddenly see a mouse, rat or snake. If you treat these animals calmly, then the reaction will be calm, neutral. And if you are afraid, your heart will almost jump out of your chest.
And all because the image of a mouse - rat - snake for your mind means danger or something very unpleasant, disgusting. Your body, regardless of your desire, will instantly come to the appropriate state - readiness to react, to escape, to release the well-known adrenaline. You didn’t even have time to think of anything, but your screams were already heard.
That is why I ask you to create only pleasant images and ideas for now. Negative emotions and unpleasant memories will cause material processes in your body that are already familiar to you. But you can't control them yet.
You may ask: why should I train emotions and creative thinking if my liver hurts? Or the knee joint? Let’s answer: in order to form your own clear and distinct image of health.
After all, we have already agreed, thoughts are material.

Our feelings, sensations, thoughts are a program of actions for our body.

Therefore, fear, resentment, self-doubt, and unforgiveness often become the impetus for the development of a variety of diseases. By learning to manage our emotions - the whole gamut of emotions, positive and negative - we will receive the key with which we will launch the mechanism of recovery.
3. Improvement of the body through sensations of warmth, tingling and cold.
We have already said that our body is capable of self-healing. It is known, for example, that the gastric mucosa is renewed in 7-10 days, blood - in 3-4 months. This means your body flows like a river.
But if our body is a river, then our thoughts are the bed of this river. Direct the direction where you need it - towards health and youth, instill in yourself faith in this possibility, show your will. Yes, both will and faith in yourself and your strengths can be trained.
Let's start by thinking about your lifestyle. How do you feel about your body, how do you treat it? How do you feel about your mortal body, which is forced to carry your eternal soul?
Probably, many can admit that they live in their bodies as lodgers, not owners, do not think about the consequences of their lifestyle, and do not take care of themselves. Then we can consider their ill health as the result of such a disdainful attitude towards themselves, towards their body, as, if you like, punishment, nature’s revenge for violating its laws.
Meanwhile, Mother Nature herself tells us how, relying on our desire to recover, our ability to direct feelings and thoughts in the right direction, we can take the road to health and youth.
For some reason, the body itself often causes a feeling of warmth in an unhealthy organ in some, a chill in others, etc. Remember how a healing wound tingles and itches. But these same sensations can be purposefully evoked, trained and presented to the body “on a silver platter” - let him choose what he needs and keep it for himself. My exercise system is based on this opportunity.

What happens during classes

Now let’s talk about the changes that begin to occur in us depending on our thoughts during classes. After just a few days of training, the body’s “repair teams” wake up and emergency overhauls begin.
From now on, hold on, it will seem to you that the disease has worsened. But, thank God, this is a short-term, usually lasting no more than a day, “outbreak.”
I wonder what those recovering feel, what their condition is, what sensations arise?
At some stage of treatment, there comes a moment of unconditional faith in recovery and quiet, deep anticipation of its onset. Those who recover begin to foresee what they will become, their doubts disappear. Something like this feeling appears: “Well, finally.”
They see themselves as already healthy, they have a light in their soul that appears and increases every day. It is simply impossible to describe the whole range of sensations - the expectations of upcoming youth and health. We hope that you yourself will soon feel it and experience it.
In the area of the unhealthy organ, sensations appear in waves: in one - warmth, in another - cold, in the third - tingling; someone feels twitching and pricking. And all these sensations arise involuntarily. When the function of a diseased organ is restored, a pleasant itching sensation arises in it, as when a wound is healing, sometimes pain, but the pain, as everyone notes, is pleasant.
The recovery from the disease begins immediately after the start, that is, from the beginning of mastering the technique. For some it is 2-3 days, for others 3-4. We are all different.
The course of classes that we conduct in the classroom is designed for 10 days. During this time, most students manage to master the methodology and basic exercises, and then a very fast, avalanche-like recovery, healing and rejuvenation of the body begins.
With self-study, the intensity decreases slightly. Therefore, the period of study using the book is extended to approximately 40 days: under the guidance of teachers, all difficulties are easier to overcome, and the successes of neighbors are spurred on.
By the end of each cycle, our students change internally and externally, and the changes they note in their questionnaires sometimes surprise even us.
By reconsidering their attitude towards themselves, their failures, and the world around them, people get rid of many diseases that often tormented them for decades, and this is all documented, clinical studies and examinations using the most accurate modern instruments. We do not hide the fact that at such moments we are happy.

Basic rules, commandments and prohibitions

Now that you and I are like-minded people and we have to walk the same path together, read this section especially carefully.
It is worth starting independent training only after understanding and accepting these conditions with all your heart.

Prohibitions

1. Don't get ahead of things. In the first three to four days, do not make final conclusions about yourself, your capabilities and this technique.
2. Avoid being influenced by whiners. Don't listen to strangers. Don’t forget the proverb: a thousand healers offer a thousand different roads, but they all lead to the only temple of health and youth.
3. Do not talk or be distracted during class.
4. Mechanical execution of exercises, training for the sake of training, without meaning and purpose, are unacceptable. This is a road to nowhere.
5. Don't overexert yourself. The exercise can be done only until you feel slightly tired. A sign of improper operation is the appearance of a feeling of heaviness in the head. In this case, you need to reduce the load.
6. Do not doze off while doing the exercises; drowsiness is unacceptable.
7. You can’t exercise when you’re tired and hungry.
8. No excuses for your laziness and passivity are acceptable.
9. The main prohibition is unlimited extension of the recovery time!

Commandments

1. Start every day with a feeling of joy of life, happiness, spiritual flight, maintain this state throughout the day and transfer it to everyone around you. If this state does not come spontaneously, especially in the first days, create and maintain it artificially.
2. During training, try to achieve “thoughtlessness” so that your brain does not analyze anything, does not fix your inner gaze on anything, does not resist anything; accepted, but did not keep. Free your mind from interfering conventions and restrictions.
3. Gather yourself internally, tune in to complete recovery and rejuvenation. Success accompanies those whose consciousness is tuned to it. Remember that even temporary failure has a deep meaning. This is your intuition telling you: you need to change direction.
4. Eliminate the word “disease” from your consciousness. As often as possible, mentally and out loud repeat to yourself: “I’m healthy... I’m happy... I’m young... I’m invulnerable... I can do anything...”
5. Always imagine yourself the way you want to feel internally and look externally.
6. Always treat yourself with love and respect. Never scold or humiliate yourself even in your thoughts. Praise yourself for the slightest success. Restore the feeling of yourself as the owner, the master of your destiny and your body, and not a passive person waiting for mercy and help from others.
So, our goal is to gain youth of soul and body, the realization of the spiritual possibilities inherent in us by nature. Recovering lost health is the key to youth. It is achieved along the way, independently of us, as if by itself.
This goal should be achieved in stages, starting with mastering the technique and gradually complicating the training.
Remember: recovery is almost always accompanied by a very short-term, transient exacerbation of the disease.
For example, short-term crises are possible with hypertension, and renal colic with urolithiasis. Let us repeat once again: the exacerbation is short-term, this is evidence of the beginning of recovery.

Signs of active restoration of normal organ function:
● increased temperature in this area, possibly a slight increase in body temperature;
● appearance of mild pleasant pulsation;
● twitching, pricking, mild burning;
● pleasant itching, as if a wound is healing;
● increased feelings of hunger, increased appetite and improved activity of the gastrointestinal tract as a consequence of the body’s self-healing and the need for additional “construction resources”;
● increased need for sleep;
● with rapid normalization of pressure, short-term headaches are possible.

When working independently, the lesson time should not exceed 1 hour on the days of mastering the technique, i.e. in the first 7–10 days; in subsequent days - no more than 30–40 minutes. Exercise 3-5 times a week, resting for 2 days in a row, in the future - using this set of exercises according to indications. Warm-up should take no more than 15 minutes.
The principle “you can’t spoil porridge with butter” makes no sense here. It will reduce the effectiveness of your efforts. In this case, signs of overtraining may appear: sleep disturbance, irritability, headache. These unpleasant sensations are easily eliminated if you reduce the load.
If you are seeing a doctor and taking medications prescribed by him, under no circumstances should you change the dose of the medication on your own or stop taking it, but do this only after consulting with your doctor. This is especially important if you have high blood pressure or are taking hormonal medications (for example, diabetes, bronchial asthma). Do not take a quick improvement in your well-being as a final recovery.
Graduality and once again gradualism! We especially ask you to draw the attention of young people to this - often maximalists by nature.

Let's once again clarify what work awaits us to successfully achieve the goal of complete recovery and rejuvenation of the body:

Mirzakarim Norbekov

Secrets of health and youth, or How to become infected with self-love

“No man will show you more than what already lies in the pre-dawn half-sleep of your knowledge.

And the teacher, walking in the shadow of the temple, surrounded by students, does not give them his wisdom, but only faith and the ability to love.

If he is truly wise, he will not invite you into the house of his wisdom, but will only lead you to the threshold of your own mind.

And just as each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth.”

Kahlil Gibran "The Prophet"

Editor's Preface Dear readers!

The book you are holding in your hands is intended for those who want to find a treasure that has no equal in the world - health and physical youth.

The author of the book, Mirzakarim Norbekov, has been working for many years using an original method that combines the understanding of human nature, passed on to us by ancient philosophers, and modern ideas about the capabilities of the body. This is a continuously improved system that promotes self-healing of the body.

Clinical studies have confirmed excellent results from the use of the system in many diseases, for example, peptic ulcers, chronic diseases of the gastrointestinal tract, dysbacteriosis, bronchial asthma, diabetes, thyroid diseases and others.

It also helps with diseases that are incurable for official medicine, such as auditory neuritis, optic neuritis, benign neoplasms (especially gynecological ones - cysts, fibroids) and even cancer. Here is a letter from one of the students who took a course using the Norbekov system:

Before you get acquainted with the book and start classes, I would like to talk a little about what can interfere with achieving your goal - restoring health and youth.

When we say that knowledge is an obstacle, a hindrance that prevents us from understanding each other, we do not at all want to cast a shadow on the achievements of science and technology. We are talking about a feeling of creative happiness that is not limited to knowledge. To be a creative person means to be free from the past, because the past casts a shadow on the present.

Lesson 1

About the essence of the method

Download the book Mirzakarim Norbekov - Secrets of health and youth, or How to become infected with self-love absolutely free.

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Mirzakarim Norbekov’s system has existed for decades, and more than five million people have gone through it. The popularity of the system is constantly growing. Every year everything more people is convinced of its effectiveness in treating peptic ulcers, chronic diseases of the gastrointestinal tract, dysbacteriosis, bronchial asthma, diabetes mellitus, thyroid diseases and many others.

In this book you will find detailed step-by-step descriptions each lesson with drawings and diagrams. They will help you independently, without outside influence or interference, start the body’s self-healing mechanism and regain the energy and vigor of youth.

Title: Secrets of health and youth, or How to become infected with self-love

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Mirzakarim Norbekov
Secrets of health and youth, or How to become infected with self-love

“No man will show you more than what already lies in the pre-dawn half-sleep of your knowledge.

And the teacher, walking in the shadow of the temple, surrounded by students, does not give them his wisdom, but only faith and the ability to love.

If he is truly wise, he will not invite you into the house of his wisdom, but will only lead you to the threshold of your own mind.

And just as each of you stands alone before God, so each of you must be alone in your knowledge of God and understanding of the Earth.”

Kahlil Gibran "The Prophet"

Editor's Preface Dear readers!

The book you are holding in your hands is intended for those who want to find a treasure that has no equal in the world - health and physical youth.

Before you get acquainted with the book and start classes, I would like to talk a little about what can interfere with achieving your goal - restoring health and youth.

When we say that knowledge is an obstacle, a hindrance that prevents us from understanding each other, we do not at all want to cast a shadow on the achievements of science and technology. We are talking about a feeling of creative happiness that is not limited to knowledge. To be a creative person means to be free from the past, because the past casts a shadow on the present.

Lesson 1

About the essence of the method

If serious health problems occurred, they began to feel sorry for themselves, to sympathize with themselves: how unfortunate I am, how unlucky I am.

Meanwhile, the malaise developed into a chronic disease, and the habit of feeling like a sick person, dependent on medications, doctors, and weather appeared. In the end, we humbled ourselves, submitted to this, and simply could no longer imagine ourselves being different.

Now ask yourself a question: is there really no other way out? What is our mistake? Why can't we say goodbye to the disease once and for all?

What do people do?

end of introductory fragment