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Appendix A: Wellness Routine - from Chapter 7

MORNING:

Slow way down>calm>center

Present moment

Tibetan medicine

Essential oils

Morning meditation

Calendar and to-do list

Daily Plan

Walk

Feldendkrais

Balance exercises

Hearing aids and glasses

Breathing and core exercises

Breakfast

Bone broth

Vitamins and supplements, herbal teas, Rx

Facial

Meditation and personal development

Cough assist

Sinus rinse/gargle

Self-talk

Tapping

Laugh

 

AFTERNOON:

Slow way down>calm>center

Present moment

Lunch

Fresh air and sunshine

Vitamins and supplements, herbal teas

Essential oils

Calendar and to-do list

Walk

Balance exercises

Breathing and core exercises

Cough assist

Tapping

Steam/ Nebulizer

Exercises:

  • breathing

  • core

  • diaphragm

  • balance

  • mat

  • chair

  • Feldenkrais

  • eye

  • smile

  • posture

  • hand

  • neck and shoulders

  • Walk 10 min. 2x

  • Bal. 5 min. 2x

  • Mat 45 min. 1x

Appendix B: Daisy and Hello - from Chapter 9

Daisy and Hello

(a profound wildlife and human encounter - June 21, 2008)

 

Daisy stared at me while sniffing the cool Arctic air for clues as to who this strange creature was. I was undoubtedly the first human that she had ever encountered. This young caribou was all by herself in this vast northeastern corner of Alaska’s Arctic National Wildlife Refuge (ANWR), yet she was more curious than cautious and afraid.

​

As we watched each other, I named her Daisy, and she named me Hello. Daisy paused in her movement across this silent and beautiful landscape as I lingered behind Dave, our naturalist guide, and the others in our small group. Daisy and I each moved slowly closer and closer to one another. This stretch of tundra was along the Turner River just before it flows into the Beaufort Sound of the Arctic Ocean, with the Brooks Mountain range in the background. I was on a six-day camping trip of a lifetime with my wife Betty. I had recently been diagnosed with ALS, and ANWR was where I wanted to be.

​

A profound wild animal and human connection followed. Daisy and Hello each opened their hearts and spirits for these precious moments in this far-off wild place. I was the fortunate visitor to Daisy’s homeland.

​

Neither of us wanted this special life experience to end, so we kept our eyes and senses focused on each other for what seemed a long time. Finally, Daisy slowly began munching on tundra plants and moved on her way across this beautiful, natural, unspoiled landscape. Daisy will always remain in my heart, soul and consciousness and I believe Hello will remain in hers. We formed a lifelong bond in which I called upon for both peace and strength.

​

I truly believe that on this bright and sunny summer solstice day, Daisy and Hello received a special blessing from the heavens above. That the two of us were moved at that moment to pause in our respective life journeys to experience the special gift offered us. We truly live in a world full of many mysteries and opportunities for experiences between all living creatures.

​

This heartfelt experience strengthened the need to do my part to help preserve the few remaining wild and wonderful places on our earth. The skeleton of the shipwreck in the ice offshore near our campsite is a metaphor for leaving the Arctic National Wildlife Refuge (ANWR) wild and free of oil drilling and related development. There are plenty of other places for modern civilization.

​

Philip W. Block (aka Hello)

Santa Fe, New Mexico

Appendix C: Morning Meditation Prayer - from Chapter 12

  • Slow way down, breath fully, feel the calm​

  • Breath out past and anticipated negative thoughts

  • Breath, relax and visualize Jenny’s joy teaching us to snorkel

  • Visualize snorkeling with the seals and sea turtles in the Galapagos

  • Visualize the ocean tide coming in and going out, breathing with this rhythm

  • Relax and slowly dissolve, becoming part of the universe

  • Express my gratefulness 

  • Ask a prayer for mother earth, father sky and all living beings

  • Visualize the rhythmic flow: I am on a centered boat floating with the river’s rhythm dealing with the daily challenges and when I fall overboard a helping hand will pull me back on board

  • Greet my allies Daisy, Dad and Pale Male

  • Practice: anticipate negative thoughts and encounters: visualize the Dalai Lama and Thich Nhat Hanh (“tick knot hawn”) just calmly listening and observing and Pale Male riding a thermal

  • Visualize being on a centered boat in the river flow ready for challenges with     a sense of purpose and firmness balanced with patience, and tolerance

  • Since I will not forget, I can let go and move on (forgive) thus getting rid of any anger, resentment or hatred that will destroy my opportunity for happiness, joy, love, peace of mind, purpose and meaningful action                  

  • When provoked, even when fast action is necessary, notice I have been triggered, breath deeply into my core’s eternal flame, stay calm, centered and respond rather than react

  • Bring positive energy into the space that I occupy 

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