🌻 Info

• Theme for the Week:
• Affirmations for the Week:
• Sunday:
• Monday:
• Tuesday:
• Wednesday:
• Thursday:
• Friday:
• Saturday:

• A. My Daily Routine:

• Gratitude Exercise
• Chakra Balancing
• Pink Aura
• Breathe through Heart ~ HeartMath
• Meditation / Affirmations / Tapping
• Massager / Cupping
• Stretches
• TENS Unit
• *Call Family
• Hashimoto’s Self-Management Program – Index
• Morning Qi Gong
• Morning Energy Routine – Carol Tuttle
• Supplements
• 8 Glasses of Water
• Vege Juice
• Watch My Posture
• Sit Properly
• Be Aware of My Senses!
• I AM Well Loved!
• No Caffeine after 2pm!
• Warm Compress
• Box Breathing
• My Physical Therapy Exercises 2024
• Lacrosse Ball
• Posture Pump
• Evening Qi Gong
• Epsom Salt
• Neorhythm
• Meditation / Affirmations / Tapping

• B. My Daily Stretches:
• Stretches and Exercises Index

• Stretches should be held for at least 30 seconds.

1.  Neck Retractions: 10 reps, hold for 5 seconds
2. Scapular Retractions: 10 reps, hold for 5 seconds
3. Scalene Muscle Stretches: 2 reps of 30 seconds
4.  Cross Arm Stretches:  2 reps of 30 seconds

5. Upper Trapezius Stretch:

6. Levator Scapulae Stretch:
7.  Inferior Capsule (Triceps) Stretches:  2 reps of 30 seconds

8. Brugger Postural Relief Exercise:

9.  Wall Pushups: 2 sets of 15
10. Pectoralis Corner Stretches: 2 reps of 30 seconds
11.  Lying Table Stretches:  2 reps of 30 seconds
12.  Lying Hip Flexor Stretches: 2 reps of 30 seconds
13.  Lying Figure Four Stretches: 2 reps of 30 seconds
14.  LaCrosse Ball to massage my scapula and gluteus muscles: as needed, 1-2 minutes per location (estimated)
15.  Lower trunk rotations: 20 reps
16.  Side-lying Open Book: 10 reps per side
17.  Child’s Pose:  2 reps of 30-60 seconds
18.  Butterfly Stretches:  2 reps of 30 seconds
19.  Lying Bridges with Leg Lifts (07/01/21) / Sitting Squats: 2 sets of 15 reps

• Bridge with Alternating Leg Lifts – Balanced Movement. Level 3 @ 1:20 mins
• How To Do A Glute Bridge | The Right Way | Well+Good
• 20.  Lying Strap Calf Stretch (07/01/21) / Wall Stretch back of calf muscles (Gastroc stretch): 2 reps of 30 seconds

21. Donkey Kicks:

22. Hand Roller for Quads and Calves (07/01/21):

or Foam Rolling – IT Band, Quads, Hamstrings, Calves (10/07/21): 5 minutes total for 3 times a week

🤸‍♀️ My At-Home Physical Therapy Exercises 😃

😁 My TMJ Physical Therapy Exercises 🌺

C: My Chiropractic Adjustments:

Chiropractic Adjustment Techniques: a. Diversified. b. Spinal Manipulation (Mobilization). c. Thompson Drop-Table. d. Gonstead. e. Activator. f. Flexion Distraction. g. Spinal Decompression.

1. Activator to SI (sacro-iliac) joints
2. Drop Pelvis
3. Diversified T/S (thoracic spine)
4. Activator to Scapular region
5. *Anterior Thoracic / Thoracic Roll
6. Diversified Cervical or CT (cervico-thoracic)
7. Side Posture Lumbar
8. Supine Hip Flexion Muscle Test
9. Supine Hip Drop
10. Retest Hip Flexion
11. Diversified Manual Ankle Adjustment with Hip Pull
12. Manual Knee Adjustment
13. Manual Shoulder Adjustment (Anterior-Posterior ~ not at an angle)
14. Manual Elbow Adjustment
15. Manual Wrist Adjustment
16. Anterior Rib Adjustment manually

• I AM Beautiful and Everybody Loves me! ~ Louise Hay
• I love life, and life loves me ~ Louise Hay
• I am willing to let love in, and it is safe to let love in (open your arms wide and your heart) ~ Louise Hay
• Watch your Thoughts, for they become Words. Watch your Words, for they become Actions. Watch your Actions, for they become Habits. Watch your Habits, for they become Character. Watch your Character, for it becomes your Destiny – Anonymous (01/12/21)
• Happiness is when what you think, what you do, and what you say are in harmony – Mahatma Gandhi
• Change the world by being yourself – Amy Poehler
• In the small matters, trust the mind. In the large ones, trust the heart – Sigmund Freud
• All that we are is a result of what we have thought. The mind is everything. What we think, we become – Buddha

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Gratitude Exercise	😛	😛	😛	😛	😛	😛	😛
White Light Protect-ion	😛	😛	😛	😛	😛	😛	😛
Chakra Balanc-ing						😛	😛
Breathe thru Heart 💖	😛	😛	😛	😛	😛	😛	😛
Sere-nity Pray-er	😛	😛	😛	😛	😛	😛	😛
My Medi-tation	😛	😛	😛	😛	😛	😛	😛
Bio-genics	😛		😛				😛
My Mind Movie	😛					😛	😛
My Ideal Part-ner	😛					😛	😛
Mas-sage	😛	😛	😛	😛	😛	😛	😛
Stretch-es	😛	😛	😛	😛	😛	😛	😛
TENS Unit	😛	😛	😛	😛	😛	😛	😛
Call Family			😛			😛
Tarot Read-ing	Her-mit	Moon	Hang-ed Man (R)	Death (R)	Jus-tice (R)	6 of Swords	3 of Swords (R)
Pro-tein Shake					😛
Supple-ments	😛	😛	😛	😛	😛	😛	😛
8 glass-es of water	😛	😛	😛	😛	😛	😛	😛
Vege Juice	😛	😛	😛	😛	😛	😛	😛
Watch my pos-ture	😛	😛	😛	😛	😛	😛	😛
Sit pro-perly	😛	😛	😛	😛	😛	😛	😛
NO ☕ after 2pm!	😛	😛	😛	😛	😛	😛	😛
Be aware of my Senses!	😛	😛	😛	😛	😛	😛	😛
I Am well-loved💗 !	😛	😛	😛	😛	😛	😛	😛
Pin-hole Glass-es		😛	😛	😛	😛	😛	😛
Warm compress	😛	😛	😛	😛	😛	😛	😛
Box Breath-ing	😛	😛	😛	😛	😛	😛	😛
Rest	😛	😛	😛	😛	😛	😛	😛
Stretch	😛	😛	😛	😛	😛	😛	😛
La-cross ball	😛	😛	😛	😛	😛	😛	😛
Pos-ture Pump	😛	😛	😛	😛	😛	😛	😛
Ba-lance Exer-cise		😛
Walk	😛	😛		😛	😛	😛	😛
Epsom salt bath	😛				😛	😛	😛
Ma-ssage bed
Bed-tim Affir-mations					😛		😛
Tap-ping	😛	😛	😛	😛	😛	😛	😛

• 💐 Divine Source, Angels and My Spirit Guides ~ Please provide me with guidance on drawing the card that will help me make the most out of my day today (general or specific). Thank you! 💐
• 🌺 Theme for the Week:
• 🌷 Heal Thyself
• 🌺 Affirmations for the Week:
• 🌼 I replace my negative thoughts with positive thoughts.
• 🌼 I deserve a life filled with happiness and love!
• 🌼 I prioritize and practice self-care on a daily basis.
• Sunday:
• 🏵️ Seventh (Crown) Chakra ~ Spiritual Awareness
• 🏵️ When my mind sways negatively, I remind myself of Love, Truth, Gratitude, and Spirit.
• 🏵️ I AM the observer of my thoughts, and I do NOT let them bring me down.
• 🏵️ I remind myself to have gratitude and acceptance for what is, and to have the courage of my convictions.
• 🏵️ I continually pursue a clearer understanding of spiritual truths behind all that is and all that is unfolding.
• Monday:
• 🌹 I pulled “The Moon” card today. And just before I pulled that, I received a call from my DBT therapist’s clinic saying that they’ve found an EMDR therapist for me at another clinic location in the West metro area.
• 🌹 I had told my DBT therapist previously that I want to stay in the West metro area. I avoid traveling to the Twin Cities at all costs as I do not feel that it’s safe over there.
• 🌹 This EMDR therapist is a male. I looked at his photo and his profile and he is well qualified. However, I just don’t have a good feeling about it.
• 🌹 I want to get EMDR treatment for my past trauma, especially my past sexual trauma, and I don’t feel safe being in a vulnerable state of mind with a man who is an expert in the mind field, and knows all of the tricks of manipulating the human psyche, if he is not a man of good moral values. Manho was bad enough, this guy can be ten times worse!
• 🌹 I think I pulled “The Moon” card because it’s my subconscious mind telling me to trust my instincts, that this is the not right match for me.
• 🌹 I’m going to email my DBT therapist and ask her to find me a female EMDR therapist instead.
• Tuesday (09/21/21):
• 🍀 Today is “The Moon Festival” in Taiwan. I called my parents just now to wish them Happy Moon Festival! 🌕
• 🍀 Mom said that my sister is doing better, and that every one is doing well, so I’m really happy to hear that! 😃
• 🍀 Sadly though, today also marks the 22nd anniversary of the “JiJi Earthquake” in Taiwan, where almost 2500 people were killed, over 11,000 people were injured, and NT$300B ($1 NT Dollar = $0.04 USD) of damage was done.
• 🍀 That was the year I came back to Taiwan from Manchester, UK and decided to stop working as a dentist. I felt the shock of the quake in the early morning (around 1am, if I remember correctly). It was a devastating time and has left a traumatic imprint in my life. I think that’s another reason I don’t have good memories of Taiwan.
• 🙏 May all the people affected rest in peace, and may the ones who have survived this horrible tragedy be completely healed. 🌷
• Wednesday (09/22/21):
• 💐 Today marks the first day of Fall. I actually had to turn my central heating on to 69F for a short while this morning.
• 💐 It definitely is getting cooler now. I love Fall. The temperature is just right.
• 💐 However, it also means that winter is around the corner. 🥶
• Thursday (09/23/21):
• 🌸 I called to reschedule Dr. P for another month out as I’m still struggling with upping my supplement dosages. In fact, I’m struggling to even take my current dosages. Wish everything could just be in one tiny little pill for me to take…
• 🌸 I was going to start an online course on learning DBT on my own. However, there’s so many courses that I’m currently taking. I’ve decided to just wait until I see my EMDR therapist to treat my trauma. I’ll continue to go through a DBT deck card every day though. Currently working on “Mindfulness”.
• 🌸 “Mindfulness” is choosing to be aware of this moment, on purpose, non-judgmentally.
• Friday (09/24/21):
• 🌻 Mom had her second Moderna shot today. She feels ok, except for some pain at the site of injection. I asked her to rest more and drink lots of water for the next few days. I pray that she will be healthy and ok! 🙏
• 🌻 I asked for guidance regarding my love life for my tarot reading for today, especially since I plan on seeing manho later on this afternoon. I pulled the “6 of Swords”, which is great news, and so applicable in my situation!
• 🌻 I allow myself to feel divine presence radiating within and around me.
• Saturday (09/25/21):
• 🌷 I saw manho yesterday and I’ve realized that I’m able to see him exactly as he is, a manho. I am really happy that my perspective is starting to shift now.
• 🌷 I drew the “Three of Swords” in reverse this morning. This indicates that I AM healing from the pain of the past ~ release.
• 🌷 This card in reverse also indicates “forgiveness”, which I am not able to do so yet because of all the harm that manho has done to my life and my health. However, I will eventually, for the sake of my health and my life.
• 🌷 Manho, I will eventually forgive you, for MYSELF. This is between the Universe and myself. You, however, will still have to deal with your bad KARMA for what you have done to me. That is between you and the Universe to deal with!
• 🌹 Final thoughts for the week:
• 🌼 I AM moving towards calmer waters now.
• 🌼 Do not give trust freely. Trust must be earned!
• 🌼 Do not put all your eggs in one basket. ALWAYS keep your options open. ALWAYS have a Plan B!

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Gratitude Exercise	😛	😛	😛	😛	😛	😛	😛
Pink aura	😛	😛	😛	😛	😛	😛	😛
Breathe thru Heart 💖	😛	😛	😛	😛	😛	😛	😛
Sere-nity Pray-er	😛	😛	😛	😛	😛	😛	😛
My Medi-tation	😛	😛	😛	😛	😛	😛	😛
Bio-genics	😛	😛
My Mind Movie	😛	😛			😛
My Ideal Part-ner	😛	😛	😛
Mas-sage	😛	😛	😛	😛	😛	😛	😛
Stretch-es	😛	😛	😛	😛	😛	😛	😛
TENS Unit	😛	😛	😛	😛	😛	😛	😛
Call Family						😛
Tarot Read-ing				The Tower	Wheel of For-tune	Cha-riot	Hiero-phant
Pro-tein Shake	😛	😛
Supple-ments	😛	😛	😛	😛	😛	😛	😛
8 glass-es of water	😛	😛	😛	😛	😛	😛	😛
Vege Juice	😛	😛	😛	😛	😛	😛	😛
Watch my pos-ture	😛	😛	😛	😛	😛	😛	😛
Sit pro-perly	😛	😛	😛	😛	😛	😛	😛
NO ☕ after 2pm!	😛	😛	😛	😛 (1)	😛 (1)	😛	😛
Be aware of my Senses!	😛	😛	😛	😛	😛	😛	😛
I Am well-loved💗 !	😛	😛	😛	😛	😛	😛	😛
Pin-hole Glass-es	😛	😛	😛	😛	😛	😛	😛
Warm compress	😛	😛	😛	😛	😛	😛	😛
Box Breath-ing	😛	😛	😛	😛	😛	😛	😛
Rest	😛	😛	😛	😛	😛	😛	😛
Stretch	😛		😛	😛	😛	😛	😛
La-cross ball	😛		😛	😛	😛	😛	😛
Pos-ture Pump	😛		😛	😛	😛	😛	😛
Ba-lance Exer-cise
Walk	😛		😛	😛	😛	😛	😛
Epsom salt bath	😛	😛	😛	😛	😛	😛	😛
Ma-ssage bed
Bed-tim Affir-mations	😛
Tap-ping	😛	😛	😛	😛	😛	😛	😛

• 🔮💐 Divine Source, Angels and My Spirit Guides ~ Please provide me guidance on drawing the one card that will help me make the most out of my day today (general or specific). Thank you!💐
• 🌺 Theme for the Week:
• 🌷 Positive Thinking! 😃
• 🌺 Affirmations for the Week:
• 🌼 I am full of optimism.
• 🌼 I love myself. I believe in myself. I support myself.
• 🌼 Life is getting better all the time!
• Sunday:
• 🏵️ I’ve noticed that I’ve not been doing as many as the beneficial daily practices I had been doing when I was filling out my weekly accountability table, so I’m going to start doing that again now.
• 🏵️ I’ve been doing a lot more of neck stretches for the past few days since my neck has been bothering me a lot. I changed to a new pillow on Friday night, which helped a bit, but still not enough.
• 🏵️ I’ve ordered another pillow now on Amazon where you can adjust the fill of the pillow. I hope that this can be the solution to my neck and shoulder problems. Fingers crossed! 🤞
• Monday:
• 🌹 When I used my CES this morning, I ended up with a headache. I’m thinking of looking into other more reliable CES devices; preferably with a good reputation, and made either in the USA, or in Canada.
• 🌹 I’m feeling nervous about my dermatology appointment this afternoon. I think I may need to have the lipoma on my back removed as it sometimes causes pressure and pain on my scapula. Feeling nervous about the procedure, will it be painful? Will I form a scar?
• 🌹 Also tried a new melatonin sleep patch last night. I seemed to have been able to sleep for longer before waking up. However, I’m wondering that may be the cause to my headache? Especially since I’ve been using the CES device for at least 2 weeks now, and I just started this melatonin sleep patch last night?
• Tuesday:
• 🍀 The 15-Day Hormone Reset starts next Monday! Woohoo! I’m preparing myself for it by… eating foods that I’m not supposed to be eating 😜
• 🍀 Not that I hadn’t been eating clean for all this time. I had been, except for when I went to the Minnesota State Fair. But since Robin will be specifically asking us to cut out on dairy, and a whole lot of other foods, and I plan on following through with it, so I figured, I might as well let myself enjoy them a bit for this week. 😃
• 🍀 Robin advocates that we cut out on coffee… my gosh! I’m thinking of doing it this time, but I’ve been drinking two cups of coffee every morning and it’s hard to imagine myself not doing so anymore. I’ll think about it more… I’m going to start off though, by just drinking one cup of coffee from today onwards.
• Wednesday:
• 💐 I only drank one cup of coffee yesterday morning and just one now. Woohoo! Proud of you WaWa! 😛
• 💐 I’ve been doing My Morning Meditation every morning, after waking up and practicing my gratitude exercise. Sometimes, I’ll also do My Mind Movie and the Biogenics practice, but I want to make sure that I always do My Morning Meditation every morning, as I feel that it’s been helping me with my mood these days. 😃
• 💐 In our second Tarot Masterclass yesterday, Richard told us to do a One Card Reading for ourselves every day. So, I’m going to be doing that from now on. 🔮
• 💐 Divine Source, Angels and My Spirit Guides ~ Please provide me guidance on drawing the one card that will help me make the most out of my day today (general or specific). Thank you!
• 💐 The Tower (1:24:56). {Tarot Masterclass 2: 1:50 (Empress – take today to nurture). 1:51 (Hermit – take today to pause & reflect and to work on myself). 1:52:33 (Magician – gaining training & mastery. There may be an opportunity with training). 1:53:59 (Temperance – be cautious. Not a day to run around and make a lot of changes. Be cautious of what is being said to me today. Something might not be right today. Kind of forewarning)}.
• 💐 It makes sense that I drew the Tower card this morning. My husband notified me yesterday afternoon that he will be working his third shift (part-time) again for the next two months (to fill in for the supervisor that has resigned) and will thus be coming home earlier to sleep, so that he can leave for work later on at night. I usually wake up pretty earlier in the morning, but had been having a late start, leaving home later on in the afternoons to run errands.
• 💐 We have a shared driveway with our neighbors and a small garage. I park my car inside the garage and my hubby parks his on the driveway. It’s a pain to move his car out of the driveway when I’m home, in order to park my car back in the garage, and then having to move his car back onto the driveway. Thus, if possible, I’ll just wait for him to come home, then drive his car to run errands.
• 💐 Now that he’s coming home earlier starting from today, I’ve had to re-plan my daily routine and go out and about earlier during the day, so that I can be home (with my car inside the garage) before he’s home. So, this Tower card does reflect me doing positive planned changes in my daily routine, in order to accommodate the situation.
• Thursday:
• 🌸 I’ve decided to stop my DBT group & individual sessions, and just focus on EMDR instead, as I’m currently learning a lot of other things right now, e.g. Tarot, and Psychic Healing.
• 🌸 I’ve drawn the “Wheel of Fortune” today.
• 🌸 I don’t have to do anything. Just let the situation naturally unfold itself.
• 🌼 The Wheel of Fortune has just unfolded itself not long after I drew this card for today.
• 🌼 So, hubby will be working part-time as a third-shift supervisor for the next two months. He had this crazy idea yesterday of showing up when third shift starts, then coming home to sleep for a few hours, and then going back again to end the shift.
• 🌼This means him being home by 6pm, leaving home at 9.30pm, coming home by 12am (the next morning), and then leaving home again at 4am, which sounds totally insane! 🤪
• 🌼 The old me would have told him straight out yesterday that this is an insane and undoable plan in the long run. It’s not even like he’ll be able to fall asleep right away during those short hours at home.
• 🌼 However, knowing him… the more I tell him that it’s a bad idea, the more he’ll want to go for it. He has a this “cut his nose to spite his face” mentality whenever it comes to what I say. Therefore, I decided to hold my tongue and just let him do it his way.
• 🌼 He texted me just now to say that his plan is not efficient 😜 , so he plans on coming home by 3pm, and leaving home by 9.30pm instead, which makes a lot more sense! It also does not disturb the routine I have formed for myself, which is leaving home to run errands later on in the day. I’ll just have to wait for him to arrive and then drive his car instead, which means that I might have to fill up his gas for him, and deal with his warzone car again. 🙄
• 🌼 However, I prefer this a lot more than his initial plan, which kind of turned my routine completely upside down.
• 🌼 Lesson I have learned from this? Let others learn their own lessons themselves. If a kid never touches the hot stove, they’ll never know that they’ll get burned. But once they’ve touched it, they will never touch it again.
• Friday:
• 🌻 I drew the Chariot card today ~ Advancement, Progression
• 🌻 Now that I’ve finally heard the truth from the horse’s own filthy mouth, I can bravely move forward without any attachments whatsoever.
• 🌻 Turns out that the colleague he’s been sleeping with is also being played by him. I’m so glad I finally had the courage to Force the truth out of his deceptive, lying, disgusting mouth! You are ugly and disgusting from inside out!
• 🌻 I don’t feel sorry for her though, she knew exactly what she was getting herself into. Unlike in my situation, I was kept completely in the dark.
• 🌻 What has been done to me (and the others that he has messed with) is on him. It is not a reflection of my character. He will get his Karma one day!
• 🌻 I feel sorry for this so called “girlfriend” of his. She’s going to catch a lot of STD’s from him!
• 🔮 Incidentally, I was drawn to watch this tarot reading yesterday morning before seeing his ugly face much later on in the afternoon. It definitely resonates with my situation. It also gave me the additional push to force the truth out of him.
• 🔮 Tarot can be a means of your subconscious mind speaking to you, it is a very helpful tool in many situations.
• Saturday:
• 🌷 Slowly regaining my composure now.
• 🌷 Life is too short to be wasted on dealing with trash! Put trash to where it belongs, in the waste landfill!
• 🌷 Let go and let God!