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Contents
Introduction .......................................................................................................... 4
My Self-Healing Process ........................................................................................ 5
My Self-Healing Guide ........................................................................................ 5
Important Areas for My Daily Practice ............................................................... 7
My Daily Routine ................................................................................................ 9
My Weekly Routine .......................................................................................... 10
The 12 Meridians ................................................................................................. 11
The Meridian Duty Roster ................................................................................ 13
Summary of Important Points of the 12 Meridians .......................................... 14
Body Type Assessment ........................................................................................ 38
Self-Assessment Chart ...................................................................................... 40
Scoring Chart .................................................................................................... 41
Food Type Guide ................................................................................................. 42
Stress Management ............................................................................................ 43
Conclusion ........................................................................................................... 46
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Copyright © 2015 Health Vantage Pte Ltd
All rights reserved. Published by Kevin Richardson & Master Lim Notes to the Reader: No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under U.S copyright law, without the prior written permission of the author. The statements found within the pages of this book have not been evaluated by the Food and Drug Administration. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. The publisher and the contributors are not engaged in rendering medical advice. All information contained in this book is received from sources believed to be accurate, but no guarantee, express or implied, can be made. Readers are encouraged to verify for themselves, and to their own satisfaction, the accuracy of all information, recommendations, conclusions, comments, opinions or anything else contained within these pages before making any kind of decisions based upon what they have read herein. The author of this e-book is not a licensed practitioner of medicine; therefore, the techniques, ideas, and opinions here are not intended as a substitute for proper medical advice! The information provided here is solely for informational purposes only. If medical advice or other professional assistance is required, the services of a competent professional should be sought. The author does not accept any responsibility for any liabilities resulting from any health decisions made by purchasers of this book. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. Individual results may vary.
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Introduction
Hi everyone, this is Kevin Richardson and Master Lim.
Welcome to the Workbook component of Holistic Oriental Health Program.
You’ve just gone through the entire video course, a very comprehensive guide to the
holistic wisdom of meridian self-therapy and how you can apply them to your daily life
and create and achieve your best health.
What is left for you to do now is to put all these newfound knowledge into action, the
reason why we put together this Workbook for you.
In this Workbook, we provide a basic planning guide (daily and weekly) for you to be
more aware of your existing health conditions (if any).
The self-assessment chart as referred to in Module 2 can be found here, as with a food
type supplementary guide from Module 3.
We also highlight and summarize the 12 meridians here and the indicative meridian
points for each of them. Lastly, we look at the holistic management of stress.
Do remember to use this guide as you watch the videos, and fill it in appropriately.
All right, without further ado, let’s get started!
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My Self-Healing Process
With the purchase of our comprehensive
Holistic Oriental Health Program, whether it is
for you or for a loved one, the basis and
motivation is likely the same – To work towards
a healthy and sustainable lifestyle.
In order for maximum gain from Holistic
Oriental Health Program, you have to be very
aware of your own lifestyle disease(s) or
ailment(s).
Only then may you overcome it.
Your Self-Healing Guide starts on the following page.
Answer the questions honestly and work towards a sustainable way of health!
My Self-Healing Guide 1. Your current condition(s) [e.g. headache, insomnia etc]
2. What improvement would you like to see over the next few weeks/months? [Setting
a realistic expectation helps you achieve sustainable results]
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3. Which aspect of your lifestyle or daily routine would you like to change to prevent the
ailments from occurring? [For instance, to prevent insomnia, one solution is to
participate in some relaxing and calming activity before sleep so as to improve the sleep
quality]
4. With reference to your particular ailment(s), list out the meridian points to improve
your condition.
Ailment Meridian Point
1._____________________ 1._______________________ _____________________ _______________________ 2. _____________________ 2._______________________ _____________________ _______________________
*Identify the common meridian points needed for different ailments [if you
have more than 1].
*You can use the human body chart on the following page to list out the
points, and attach it to a noticeable area to the eye, as a form of reminder for
daily practice.
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Important Areas for My Daily Practice
Key lifestyle changes I will adopt in order to
work towards sustainable results:
1. ____________________________________
_____________________________________
2. ____________________________________
_____________________________________
3. ____________________________________
_____________________________________
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5. Plan and write down how you can incorporate the various techniques into your daily
and weekly routines (see pages 8 and 9).
For instance, you may be experiencing some eye strain due to frequent work or study.
One of the ways to alleviate eye strain is to take a 5-minute break during the period of
studying. This can be indicated under the “Daily Routine” tab. The approaches outlined
here are to supplement the meridian strategies.
The “Techniques” tab will indicate the various meridian strategies to alleviate the
common ailment.
The “Review” tab will contain reviews of your ailments after a specified period of your
discretion and planning.
On top of that, do a review every week to see whether it is necessary to add any
additional points.
At the same time, share your plan of action to a loved one or someone close to you so
that he or she may provide moral support and motivation. This will help create
consistent action and yield a sustainable result.
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My Daily Routine
My Daily Routine Meridian Techniques Review
e.g. Take 5-min break during study periods
e.g. Rub on Wind Pool and Shoulder Well
e.g. My eyes are less strained after 3 days of practice
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My Weekly Routine
Week My Weekly Routine Meridian Techniques Review
1
2
3
4
5
6
7
8
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The 12 Meridians Meridians are networks of energy pathways throughout the whole body. The channels
run Qi to energize the body.
In TCM concept, illnesses and sicknesses indicate that Qi flow is blocked.
To re-cap, here is the listing of the 12 meridians as referenced to our body (FIG 1):
Area Type Name Functional Meridian
Arm
Yin
Tai Yin Lung
Shao Yin Heart
Jue Yin Pericardium
Yang
Yang Ming Large Intestine
Tai Yang Small Intestine
Shao Yang Triple Energizer
Leg
Yin
Tai Yin Spleen
Shao Yin Kidney
Jue Yin Liver
Yang
Yang Ming Stomach
Tai Yang Bladder
Shao Yang Gall Bladder
Fig 1. Listing Of The 12 Meridians.
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You may be familiar with the Western concept of the biological clock in our body. The
same goes for TCM.
At different timings, certain meridians
are more effective, or reach a peak in
action i.e. they follow a duty roster in
their duties.
At this critical time, the respective
meridians may require more energy or
nourishment in order to fuel the
processes.
So, as you go through Module 1, do note down the important points for the respective
meridians and their timings so that you may keep track of what to do and what not to
do (see page 12).
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The Meridian Duty Roster
Time Meridian Remarks
23:00 – 01:00 Gall Bladder
01:00 – 03:00 Liver
03:00 – 05:00 Lung
05:00 – 07:00 Large Intestine
07:00 – 09:00 Stomach
09:00 – 11:00 Spleen
11:00 – 13:00 Heart
13:00 – 15:00 Small Intestine
15:00 – 17:00 Bladder
17:00 – 19:00 Kidney
19:00 – 21:00 Pericardium
21:00 – 23:00 Triple Energizer
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Summary of Important Points of the 12 Meridians
[ - indication of the Meridian Point]
The Gall Bladder Meridian
Girdling Vessel
NOTE: Tap on the general area.
To be used together with
Camphorwood Gate and Capital
Gate (not covered).
GOOD FOR - Women’s health.
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Shoulder Well
GOOD FOR – Relieving headache, sore eye, stiff neck & shoulder, tooth ache, upper body ache.
Wind Pool
GOOD FOR – Relieving common cold, giddiness, migraine, sore eye, stiff neck & shoulder.
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The Liver Meridian
Camphorwood Gate
NOTE: The door to the body’s
treasures: the 5 Zhang
organs.
Helps with digestion & weight
loss.
Great Surge
NOTE: Channel for blood supply. Point to relieve anger or stagnated Qi.
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The Lung Meridian
Broken Sequence
GOOD FOR – Relieving
enuresis (inability to
control urination),
head and neck related
pain/ migraine.
Celestial Storehouse
GOOD FOR – Relieving sensitive nose/sinus.
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Central Palace
GOOD FOR – Relieving bloated stomach, breathlessness,
cough, indigestion, water retention issue.
Cubit Marsh
GOOD FOR – Relieving breathlessness, cough and sore throat.
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Great Abyss
NOTE: To nourish the
lungs.
Lesser Shang
GOOD FOR – Relieving
sore throat caused by
common cold or
heatiness.
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The Large Intestine Meridian
Metal Yang
GOOD FOR – Relieving bowel difficulty and
constipation
Pool at the Bend
GOOD FOR – Relieving skin problem and
managing high blood pressure.
Clears bowel and releases toxins.
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Union Valley
GOOD FOR – Relieving tooth ache (press left
point for right tooth pain, and vice versa).
NOTE: Pregnant lady should avoid using
this point.
Welcoming Fragrance
GOOD FOR – Relieving
blocked nose and nose bleed,
and improving the ability to
smell.
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The Stomach Meridian
Celestial Pivot
GOOD FOR – Relieving
constipation/diarrhea.
Four White
GOOD FOR – Relieving
eye bag.
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Leg Three Mile
NOTE: One of the 3 longevity points, to improve digestion and provide energy and enhance the immune system. Good for relieving gastric issue.
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The Spleen Meridian
Hidden White
GOOD FOR – Relieving nose bleed,
PMS and loss of blood during
menstruation.
Sea of Blood
GOOD FOR – Relieving low blood
pressure and related problem.
GOOD FOR – Women’s health.
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Three Yin Intersection
GOOD FOR – Relieving digestion
issue, sleeping condition and
improving women’s health. Manage
weight issue too, and one of the 3
longevity points.
NOTE: Pregnant ladies should avoid using this point.
Yellow Emperor
GOOD FOR – Relieving digestion
issue.
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The Heart Meridian
Highest Spring
NOTE: Tingling sensation indicates clear meridian. Numbness pain indicates Qi
blockage. Absence of sensation may indicate heart problem.
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Lesser Mansion
NOTE:
Manages hereditary heart
problem.
To rub immediately upon
stroke or heart attack.
Lesser Sea
GOOD FOR - Relieving
heat palpitation and blood
pressure.
Good for women’s health.
Spirit Gate
GOOD FOR - Relieving
indigestion. Calms the
mind and other emotional
behavior.
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Spirit Pathway
GOOD FOR – Relieving
sleeplessness. Manage
chronic heart diseases.
Yin Cleft
GOOD FOR – Relieving
frequent urination at
night and sleeplessness.
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The Small Intestine Meridian
Celestial Gathering
GOOD FOR – Relieving backache, stiff
shoulder. Good for women’s health too.
Hearing Palace
GOOD FOR – Relieving inner ear pain,
ringing and echoing.
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Back Ravine
GOOD FOR – Relieving anxiety and
emotions (fear, forgetfulness).
Lesser Marsh
NOTE: TCM practice of blood-letting to
remove heatiness, as no obvious effect
with massage alone.
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Small Sea
GOOD FOR – Relieving
indigestion, strengthening the
meridian and ensuring better
quality of sleep.
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The Bladder Meridian
Bend Middle
GOOD FOR – Relieving
backache, water retention
issue.
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Heart Shu, Lung Shu,
Pericardium Shu
GOOD FOR – Relieving common
cold, fever, headache, stiff neck &
shoulder.
Kidney Shu
GOOD FOR – Relieving backache.
Good for women’s health.
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The Kidney Meridian
Great Stream
GOOD FOR – Relieving backache,
high blood pressure, and tooth
ache. Good for women’s health.
Recover Flow
GOOD FOR – Enhancing blood
flow and Qi flow, preventing
varicose vein, relieving asthma
and dry cough.
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Gushing Spring
GOOD FOR – Rubbing the sole
directs the Qi to the kidney and
ensures a better quality of sleep.
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The Pericardium Meridian
Inner Pass
GOOD FOR – Regulating heartbeat and blood supply, relieving insomnia.
Marsh at the Bend
GOOD FOR – Maintaining blood circulation, relieving breathing difficulty, giddiness,
high blood pressure, heart issues.
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The Triple Energizer Meridian
Wind Screen
GOOD FOR – Alleviating stress of
heated argument (ringing in the
ear), and enhancing sleep.
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Body Type Assessment
As mentioned in Module 2, the categories are not classified right at the beginning so as
to prevent any bias while answering the questions (see page 39).
In the self-assessment chart, the body types are arranged in a clockwise manner
beginning from the top left category (as according to the order explained in the video).
To re-cap, the “balanced score” body type score is calculated by deducting the section
score from the total score of 9.
After that, transfer the final score, and then the rest of the body type final/total scores
accordingly to the scoring chart (see page 40).
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An example is given here (see FIG 2) – Each notch stands for 3 points, with the scoring
starting from the inner notch.
The result here is skewed towards yang and qi deficiency. Their conditions are quite
similar, so the person needs to overcome his or her yang and qi deficiency in this
example, and work on the Stomach, Lung and Kidney meridians. The balanced body type
score is 4; the lesser the score, the better is your health.
FIG 2. Example Of Body Type Scoring.
Balanced
4
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Self-Assessment Chart Name: ___________________
1. Do you have cold hands and feet? (2) 2. Are your stomach, lower back and waist prone to cold? (2) 3. Do you easily feel cold as compared to others of the same age? (2) 4. Do you easily fall sick? (2) 5. Are you prone to diarrhea after exposure to cold temperature or food? (2) 6. Is your face color pale? (1) 7. Do you always feel a lack of energy? (1)
/12
1. Is your body shape slightly plump or thin? (1) 2. Do you easily feel tired or suffer from low energy? (2) 3. Do you easily feel breathless, and pant and perspire? (2) 4. Is your face color pale? (2) 5. Do you prefer not to speak? (1) 6. Does your tongue have a white coating, with “teeth” marks on it? (2) 7. Are you prone to common cold? (2)
/12
1. Do you tend to keep things to yourself? (1) 2. Do you easily feel moody frequently? (2) 3. Are you easily tensed or worried? (2) 4. Are you sensitive in your emotions? (2) 5. Are you easily frightened? (1) 6. Do you sigh easily? (2) 7. Do you frequently feel depressed? (2)
/12
Balanced score
1. Are you prone to bruises? (2) 2. Does your gum bleed easily? (1) 3. For the men: do you experience any lower abdominal pain? For the women: do you experience irregular menses cycle or PMS? (2) 4. Do you have wrinkles or freckles at your cheek? (1) 5. Are your lips dull or purplish? (2) 6. Is your under-tongue veins dark in color? (1) 7. Do you suffer from insomnia? (1) 8. Do you have eye bags or hair loss? (2)
/12
1. Do you have difficulty falling asleep, or are you a light sleeper? (2) 2. Are you prone to lethargy? (2) 3. Do you easily feel moody? (2) 4. You are unable to withstand cold temperature. (2) 5. Do you consider your hair as dull and not radiant? (1)
(balanced score) /9*
1. Do you sneeze easily? (3) 2. Do you cough easily? (2) 3. Do you have sensitive skin? (2) 4. Is your scratch test result a thin white line? (3) 5. Are you sensitive to everything – gas, food, medication? (2)
/12
1. Are you prone to mouth ulcers? (1) 2. Do you have an oily T-Zone? (1) 3. Do you experience bitterness at the tongue? (1) 4. Do you have bad breath? (2) 5. Are you prone to agitation? (1) 6. Is your body temperature warmer than others? (2) 7. Do you have a red tongue? (2) 8 Are you prone to gum bleeds? (1) 9. Do you suffer from constipation, IBS or tend to have yellowish urine? (1)
/12
1. Are you prone to anger? (1) 2. Are you slim? (1) 3. Do you have warm palms, feet or chest? (2) 4. Is your chest “congested”? (1) 5. Is your mouth habitually dry? (2) 6. Are your lips, or tongue, red? (2) 7. Do you have constipation? (2) 8. Are your cheeks red? (1)
/12
1. Are you oversized? (2) 2. Do you have a flabby tummy? (2) 3. Does your chest feel “congested”? (1) 4. Are you overweight, according to the BMI? (2) 5. Do you perspire easily? (1) 6. Do you snore? (1) 7. Are you bald? (1) 8. Is your face yellowish? (1) 9. Are you prone to excessive phlegm? (1)
/12
*The balanced score is obtained by deducting the score in this section from 9 (total possible score).
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Scoring Chart Name: ___________________
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Food Type Guide
Now that you know your body type, here are some food types that you ought to take
note in your diet. (see FIG 3. Supplementary Food Notes.)
5 body types are covered here, because these are the more common ones among the 9
body types.
Body Type Eat More Eat Less
Yang Deficiency
almond, beef, carrot, chili, chive, date,
durian, ginger, glutinous rice, lemon
grass, longan, lychee, mutton, onion,
pumpkin, turmeric
dragonfruit, Mexican
turnip, radish, water-
melon, winter-melon
Yin Deficiency
apple, black & white fungus, black &
white sesame, cucumber, duck, duck
pear, Mexican turnip, starfruit, tomato,
water-melon, winter-melon
beef, mutton, prawn
Phlegm Body barley water, cabbage, mixed grain,
mushroom, oat, radish, seaweed, tea oily and sweet food
Qi Deficiency
beef, chestnut, chicken, chive,
cinnamon, date, eel, ginger, longan,
potato, prawn, spring onion, walnut
cold food
Qi Stagnation citrus fruit, lavender, mint, parsley,
wolfberry N.A.
FIG 3. Supplementary Food Notes.
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Stress Management
FIG 4. Your Stress Management Resource.
In times of stress, a person would draw on some form of strength to deal with it. This
strength can come from many sources – from the self, from the loved one, friends,
family and members, or even the environment.
The Resource is divided into 3 circles (see FIG 4).
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In “You”, list down your strengths. What are the strengths which define you, or the
positive aspects of you? What are the strengths which can tide you over the crisis or
stress?
Think of creative ways to leverage on those strengths to deal with stress.
For instance, if you consider creativity as your strength, how can you use it to cope with
stress? Perhaps you love drawing – Why not embark on a mini-project to vent your
feelings?
In “Your Support”, list down the people around you who are supportive – People who
are always positive and encouraging to you.
Who are the people who can help you? A friend? A family member? A mentor?
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Lastly, in “Your Environment”, lists down the aspects of the environment which
contributed to the stress.
Is there any way to change those aspects?
Once you look at all these 3 aspects to stress management, you will realize you feel so
much better, because you have all these means and resources on hand in order to cope
effectively with stress!
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Conclusion We hope you’ve found this Workbook as useful and effective in implementing the basic
routine of meridian self-massage and dietary and lifestyle practices.
It may not be easy to stick to a routine and remember to massage the various meridian
points diligently, but hey, it will be totally worth it in the long run.
This is Kevin Richardson and Master Lim; it has been a pleasure with you here on Holistic
Oriental Health Program. With the mastery of this video course, you are well on your
way to the perfect pink of health!
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