F O O T R E F L E XO L O G Y:

T H E B O DY R E F L E C T E D I N T H E F E E T

We have all experienced how a simple and easy foot massage is extremely
relaxing and enjoyable. However, foot reflex therapy goes far beyond the
exclusive sensation of pleasure and relaxation in our feet. Foot reflex the-
rapy is practiced with the tips of the thumbs (and other areas of the hand),
massaging the painful points in the feet, while at the same time generating
more pain, it also produces short-term well-being as well as medium term.
The massage of each point will last approximately half a minute, repeating
itself cyclically throughout each session, the duration of which will not be
less than fifteen minutes, for each foot. With this we ensure continuance of
the good results obtained at the beginning.
• Improved sleep, which becomes deeper and more restorative.
• Greater elimination of fecal matter, not infrequently with a worse smell,
color (darker) and consistency.
• Increased amount of urine; often strong-smelling, darker and with grea-
ter urinary sediment.
• Abundant elimination of mucus through the nose or in the form of ex-
pectoration, which often resembles a nasobronchial catarrh.
• Deep sweating for no apparent reason, especially at night, with a worse
odor than usual.
• In many women, elimination of a vaginal discharge that usually subsides
when the period comes.
• Other times the “discharge” is emotional and the patient tears up between
sobs, especially in those who come to the office with problems of nervous
tension or stress.

Resting phase
The pad of the thumb only rests on
the point to be pressed

Pressure phase
With the tip of the thumb, the rest
of the fingers release the patient’s
foot and the hand assumes a pincer
shape.
SQUEEZE YOUR FINGERS TO DISCHARGE STRONG
EMOTIONS
When you feel a strong emotion, squeeze the finger with
the other hand and hold it for 2-5 minutes until the level
of emotion drops.

For each finger there is an energy connection that corresponds to an

emotion as we show them in the following way:
• Thumb: is for tears, pain and emotional grief. Holding on to the fingers
does not prevent tears or pain, but it does allow the energy to move until
the person calms down. Grip your thumb, take a deep breath, and exhale
the pain and grief you feel. Hold on to your finger until you feel a pulse of
energy.
• Index: is for fear, it is important to listen to fear as one would listen to a
guide. Fear can tell us many things about our environment, our physical
well-being, and our growth. It is what we do with fear that is important.
If you are afraid, instead of becoming paralyzed, grab your index finger to
make a wise decision in the situation - flee, stay, or react. With traumatic
stress, a person can continually panic in their body-mind-spirit. Using the
index finger is a good way to learn how to work with fear, rather than being
a victim of fear. While grasping your index finger, breathe out and let go of
fear, and breathe in courage and strength of being.

• Middle Finger: is for anger and rage. Anger is a natural and normal
emotion in many situations. Anger can result in violence towards others
or towards ourselves. Acting without violence means that we acknowledge
the injustice and anger in a situation and that we choose to act with justice
and peace. Repressed anger or denial of our own depths of rage can result
in passive-aggressive behavior or many physical symptoms in the body
including arthritis, ulcers, migraines, and knots in the muscles of various
parts of the body. Hold on to the finger, breathe out and let go of all the fury
and anger, breathe in mercy, energy and creative passion into your being.

• Ring Finger: is for anxiety and nervousness. Like many people, she
unconsciously plays with her ring fingers when she is distressed and
bothered by the constant mental noise. The ring finger helps to discharge
unnecessary distress and anxiety, saving energy for action. Take a deep
breath and grasp your ring finger. Exhale, letting go of all worries and
anxiety. Breathe in with a deep sense of peace and security in the midst
of life’s troubles, knowing that you are supported and cared for spiritually.

• Pinky: it is for self-esteem when one feels oneself a victim of circumstances.

Holding the pinky is a way to control feelings of unworthiness and low self-
esteem. To stop feeling like a victim, it is important to first recognize what
you get when you feel that way - attention, hurt, the concern of others.
Placing yourself in a state of power and self-worth brings many rewards
and a true sense of appreciation in the eyes of others. Hold on to your
pinky, take a deep breath, exhale, and let go of insecurity and lack of self-
esteem. Breathe in, thanking and appreciating the gift of life.
SUPPORTING THE BODY FOR TRAUMA AND ANXIETY1
This technique brings peace and tranquility to people who are going
through a traumatic situation and who manifest anguish, anxiety,
fear, sadness, discouragement, etc. Through this technique a direct
connection is made with the energy of the affected person, therefore
it is necessary to be very centered, calm and aware that they are going
to share love, peace, harmony and tranquility with the person being
cared for. It is necessary to take a few minutes of silence to start the
process, especially to protect yourself and give a lot of light and love
to the person who needs it. With each part you will touch, take a deep
breath imagining the flow of light and energy through the body, mind,
spirit, relaxing the person and sending messages of love, harmony,
strength and peace.
Instructions
• Support the forehead and the base of the skull, placing the
hands gently without touching the head. For 3 to 5 minutes.
• Hold the crown with the tips of the fingers on the forehead.
For 3 to 5 minutes.
• Support the shoulders. For 3 to 5 minutes.
• Hold the area over the sternum (chest) and behind the heart
(back). For 3 to 5 minutes.

1 Adapted from ‘Self-care Manual’ by the Movement of Women for Peace “Visitación Padilla”, Spain, 2007
 DRAIN THE PAIN
• Put the left hand on the chest and point the right hand towards
mother earth.
• Take a deep breath and imagine the pain entering the left hand
and leaving the right hand, flowing towards mother earth.
• Do it for several minutes and feel less pain in the affected part
of the body. Change hands.
• Raise the right left hand towards the sky and imagine the
energy and light from the sky entering through the hand. Put
your hand on your chest.
• Imagine the energy of the sky filling your chest, do it for
several minutes and feel the heat of the energy. Breathe deeply
filling the body with light and feeling.
 SWITCHING THE ENERGY FIELD TO FOCUS OR
CORRECT THE ENERGY FLOW1

“Switching” is a very beneficial exercise to calm down and focus; to

use before meditation to focus, to relieve depression or anxiety; and to
focus the mind and spirit. When working with individuals or groups,
this practice can be used to calm someone before therapy or to focus
the energy of children or students after a break in school, before an
exam, or before class begins.

B Sit comfortably and

breathe deeply.
B Cross the left ankle over
the right ankle
B Extend your hands to the
front. Make a turn with
the hands with the thumbs
directed towards the
ground.
B Cross the right hand over
the left hand. Interlock the
fingers of the hands into
a fist.
B With a fist of the hands
touch the center of the
sternum.

Adaptado de materiales de Brain Gym y EFT/TFT (para corregir el flujo de energía); y

capacitar.org
 B Close your eyes, take a deep breath
and relax your whole body. Imagine
that you can go down to a place in
the center of your being. (You can
imagine a center below the navel in
the center of the abdomen. For the
people of China this center is called
the Dantien. For the people of India
it is the Hara.)
B Relax the tongue inside the mouth
and with the tip of the tongue touch
behind the upper teeth.
B Take a deep breath and let go of all
thoughts. Rest in peace and deep
silence for a few minutes.
B After two or three minutes,
relax your hands on top of your
legs. Breathe deeply and slowly
open your eyes.
B Stretch your hands and arms.
B Gently tap your fingers on the
head to stimulate your head and
energy
 TECHNIQUE FOR EMOTIONAL RELEASE - EFT1

Techniques for emotional release were developed by Gary

Craig and Gary Flint. They are very useful for unlocking
and healing strong emotions, fears, anxiety, emotional pain,
anger, traumatic memories, phobias, and addictions, as well
as alleviating pain symptoms, such as headaches or body
aches.

The technique is based on the theory of the energy field

of the body, mind and spirit, together with the meridian
theory of oriental medicine. Problems, trauma, anxiety and
pain can cause a blockage in the path of energy in the body.
Tapping or acupressure at the points connected to the energy
channels or meridians can help to unblock congested energy
and promote a fluid or healthy flow of energy in the body
and mental field.

Practice the technique to release

energy:

1. Think of a problem that can be used

to measure your level of anxiety:

Choose to work on a problem, a con-

cern, a phobia, an anxiety, a traumatic
memory, or some negative thought.
Using a scale of 0 to 10 measure the le-
vel of anxiety you feel when you think
about it. (0 = no anxiety and 10 = maxi-
mum anxiety level). If you find it diffi-
cult to measure anxiety with this nu-
merical scale, use a simpler scale such
as: not at all, little, medium, a lot, or a
lot - little, or all the way up - all the way
down.
1 Adaptado de materiales de Brain Gym y EFT/TFT (para corregir el flujo de energía); y
capacitar.org
2. Give 7 or 9 taps to the acupressure points identified below:
Breathe deeply as you tap your index and middle fingers at the indicated
spots:
• The points where the eyebrows begin
• The points where the eyebrows end
• The points on the cheekbones, below
the pupils
• The point under the nose
• The point on the chin, under the lips
• The points about 10cm, under the
armpits
• The points below the clavicles by the
sternum.

3. Touch point A which is next to the

hand and repeat 3 times: “Even though
I have this problem, I’m fine, I accept
myself!”

4. Repeat the sequence presented in

points 2 and 3: Repeat this sequence until
your anxiety level has dropped to 0-2

5. Gently massage the “sore spot” (point

B) Massage or press very gently on the
Pain Susceptible point on the left side of
the chest, about 5cm below the left side of
the clavicle and 4-5cm next to the breastbone.
BASIC GUIDELINES TO STRENGTHEN THE PHYSICAL SECURITY
OF WOMEN DEFENDERS

How do you move?

• Change your routes, avoid going through isolated places and at night, do not
move alone.
• Enlist a trusted person always knows where you are and is clear about how to
react if you do not report.
• Always have your cell phone charged and with credit.
• To respond in case of aggression, prepare yourself with handling exercises
stress, and / or self-defense.
• If an incident or assault happens, share it with your colleagues and seeks
support to address the emotional and physical impacts.

Do you travel to risk areas?

• Make a map of the area you are moving within
• Locate different routes, emergency contacts in the area and a place of safe
accommodation, travel in safe transport
• Share your travel plan with a trusted person and agree to action steps in case
of an emergency

Do you participate in marches?

• Always have a credential to support your work as an advocate with you.
• Make sure you are not carrying sensitive information, empty your phone and
keep a clean notebook.
• Bring a bandanna, coke or vinegar and comfortable clothes for gas cases tear
gas.
• Document any incidents with your camera.
• Memorize at least one number of an emergency contact to whom notify for
any incident.
• Locate the route of the march and different exit routes.
• Report and make sure that whoever monitors you is aware of what keep
happening on the fly.

How safe is your home and / or office?

• To strengthen the protection of your home / office, make a map of your
neighborhood. • Locate who are allies and can support you to be aware of
what happens.
• Always have emergency numbers at hand: local authorities, hospitals, safe
taxis, police, firefighters, ...
• Document any suspicious situations around the home by taking photos.
• Prepare monitoring plans
What is monitoring?
By monitoring we understand the actions we take to supervise our risk
situation. For this, we develop differentiated plans based on the activities
we develop: closer monitoring when the risk is higher and more punctual
monitoring when the risk is lower.

For what?
The defense of human rights exposes you to high risks, hence an important
mechanism to prevent them is the establishment of agreements and
mechanisms for your monitoring; especially when you move or participate in
risky activities.

How does it work?

These plans imply prior agreements with key actors that will allow expediting
prompt and effective responses in the event of an emergency.
 HOW TO CREATE A SECURE MAIL ACCOUNT WITH THE
RISEUP COLLECTIVE SERVER?

In order to obtain this email account, you need to know a person

who already has an email account in Riseup and who can create an
invitation code for you. NOTE: being able to invite another person
to be a Riseup user is not immediate, Riseup will wait a few months
before considering that you are trustworthy and giving you this
option

STEP 1 Enter the page: https://account.riseup.net/ and ask him to

sign up

STEP 2 Now riseup asks for your invitation code that another
riseup user will have given you. From there it asks you to enter a
username and password. NOTE the password must include upper-
case, lowercase and symbols. If it’s too simple, riseup will reject it.

STEP 3 Now a recovery code appears. Write it down. If you lose

your password, it is the only way to recover your account.

STEP 4 Congratulations, you already have a secure Riseup email

account and can use it. To use your account you just have to enter
the link https: //mail.riseup. net / rc / and enter your username and
password and that’s it.

STEP 5 Now let’s see how to create invitations, but just remember
that you will have to wait a few months before riseup gives you the
possibility. Picale invitations And a code will appear that you can
share with another colleague that you want to invite ...
 ENSURE THE USE OF SECURE TELEPHONE COMMUNICA-
TIONS USING WIRE
One of the applications that allows you to send messages and make
encrypted calls, as long as we have an internet connection is WIRE.

How to download and use Wire?

STEP 1: Download the App 1) Enter Google Play if you have
Android or App Store if you have Iphone 2) Type “Wire”, once it
appears, click “Install” 3) When it is already downloaded, click on
“Open

STEP 2: Register 1) Using the application Once installed, the fo-

llowing image will appear, click on the blue icon that says “For Per-
sonal use” this step only serves to indicate that the application will
be used personally and not corporately 2) Give your registration
number Insert your phone number in the box and click the arrow.
You will receive an SMS message with a 6-digit code, enter it in the
box marked with the arrow: 3) Choose a pseudonym • Choose your
pseudonym and enter it in the box that appears • Once you have
chosen your name, the following window will appear where you
must choose, “use this name”

STEP 3: Start using Wire 1) By clicking on the icon marked in

orange you can start conversations 2) In order to connect with your
contacts using wire, ask them to allow contact sharing. If you only
want to contact specific people, ask them to deny. STEP 4: Modi-
fy the settings If you click on your profile photo (indicated by the
orange arrow in the following image) you will be able to access the
configuration options By clicking on the configuration wheel you
can modify various elements. It would be important for example
to add an email associated with your account, so you can use your
Wire on the computer with the same account!

LAST STEP: Research and test Once step 4 is finished, you only
have to start using the application and look for everything it
offers you, for example in conversations there is the possibility of
drawing, adding images, try it!