Ilchi Lee

Week 4 continues with an exercise in brain versatilizing and introduces brain refreshing, the process of releasing negative emotional residue and letting go of past traumas. The goal is to gain a more positive state of mind and greater, more productive control over your pattern thoughts.

Your daily workout should be 45 minutes and include the following exercises:
- Jangsaeng Walking (30 minutes)
- Bounce ‘n’ Sweep (10 to 20 repetitions)
- Shoulder Rotations (6 forward rotations, 6 reverse rotations)
- Reach-Ups (Three repetitions for each side of the body)
- Triangle Circle
- Triumphant Tree
- Facial Release (3 repetitions)
- Lying Vibration

Facial Release
1. Squeeze all your face muscles; close your eyes, nose, and mouth tightly. Hold for about five counts.
2. Open your eyes, nostrils, and mouth as wide as you can.
3. Breathe in, and as you return your face to normal, exhale.
4. Repeat this sequence at least three times.

Lying Vibration (Shakes loose your emotions)
1. Lie comfortably on the floor.
2. Lift your arms and legs into the air.
3. Counting slowly to 10, shake harder and harder until you reach the count of 10.
4. Drop your arms and legs gently to the floor. Breathe deeply, and relax.

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