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A new self-help book which claims to help you get mentally fit in ten minutes, has been praised by a whole host of famous faces, including Eamonn Holmes and Fearne Cotton.
In Ten to Zen, author Owen O'Kane, from Belfast, Northern Ireland, encourages a new method to create a sense of calm in the mind.
It's based on his experience as a psychotherapist and work in palliative care - both of which have offered him a unique insight into how to cope with anxiety and manage stress.
Praising the self-help guide, Loose Women panellist Saira Khan said: 'This is helping me through Dancing on Ice,' while Judge Rinder Tweeted: 'I thought this book was genuinely brilliant and I'm not one for meaningless babble.'
Joe Wicks, who is all about getting physically fit, also posted about the book to encourage people get mentally fit.
Below is Owen's minute-by-minute guide to feeling less stressed in the time it takes to have a coffee break.
Saira Khan and Eamonn Holmes both met the author Owen during an interview on Eamonn's TalkRadio Show
Diversity dancer Ashley Banjo is another celebrity fan of Owen O'Kane's 'Ten to Zen' book and even captioned his Instagram post 'good vibes only'
Michael Ball has also helped to promote author Owen O'Kane's self-help guide entitled Ten to Zen - which claims to help you de-stress in ten minutes
MINUTE 1: STOPPING/CHECKING
Remember that you are stopping to let the engine of your mind cool down. This is a priority to prevent it overheating and burning out.
Taking this time is making a decision to value yourself and take your mental well being seriously. Taking a little time to explore the concept of stopping at this stage of the book may seem unnecessary.
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However, not doing this would be like advising someone to turn up at the gym without trainers. The stopping and the planning how to stop are both a must. This is not a skill that we in the Western world have mastered well.
The good news is that in making the decision to stop, you are halfway there. The rest will come naturally with practice.
Author Owen O'Kane has dual medical and psychotherapy training and is a clinical lead for an NHS mental health service
MINUTES 2 AND 3: STEP 3 - ARRIVING IN A ZEN-LIKE, CALM HEADSPACE
Your next stage is to find the Zen-like, or calm, space in your mind. I use a technique called tapping, technically called bilateral stimulation, which is used in a therapy called Eye Movement Desensitization and Reprocessing (EMDR) and is often referred to as the ‘safe place’ exercise.
We are only using EMDR here as a grounding technique that quickly calms the mind. Once practised and mastered, you will use it for two minutes in your daily mind workout, after you stop and check in.
It helps you feel grounded and secure even if you're dealing with difficult emotions or memories.
To practice the technique, use a simple, slow, left to right-hand alternate rhythmic tapping, either on the thighs or on the upper arms by crossing the arms (like a butterfly).
We know from research that tapping does the following:
1. It creates a relaxation effect
Nine Yin Manual Vs Nine Yang
2. Your thoughts become less stuck
3. You create some mental distance and are able to stand back from your problems
4. Your worries decrease
Loose Women panellist Saira Khan took to Instagram to praise the self-help guide for helping her through her time on ITV's Dancing On Ice
Fearne Cotton, who openly speaks about her love of meditation, has uploaded a shot of the book's cover on her Instagram page, suggesting she is also a fan
Joe Wicks, also known as The Body Coach, has helped to promote Ten to Zen as a way of getting mentally fit in 2019
MINUTES 4 AND 5: STEP 4 - RELAXING AND SLOWING DOWN IN THIS SPACE
Each breath we take with focused awareness can be a powerhouse of strength and renewal, especially when we are feeling stressed.
During the first minute, with eyes closed and remaining in your calm space, simply notice how you are breathing by observing your in out-breaths for a few breaths.
The fuss-free guide uses a combination of four tried and tested therapeutic models inspired by the latest research in psychology and neuroscience
After this, consciously breathe in, in a rhythmic manner, for a count of four seconds, slowly. Then breathe out for a count of four seconds, slowly. Repeat this for approximately one minute (or about eight rounds).
I would suggest you don’t worry about specific timing or precision as you will find your own rhythm and begin to notice the changes.
For the second minute: Again with eyes remaining closed, keep focusing on your breath but allow it now to follow its natural flow.
During this next minute you are observing your body while breathing and simply noticing whatever you find there.
My key piece of advice as you observe the breath and body is aim to make each breath count. There is more power than you can imagine in every breath you take mindfully.
MINUTES 6 AND 7: STEP 5 - MANAGING YOUR THOUGHTS
The next two minutes will be dedicated to identifying unhelpful thinking patterns and knowing what you can let go of.
I will now name the six key thought-pattern offenders that in my experience create the most difficulties for people.
Six key thought-pattern offenders
The Critical Judge
Judgemental, critical thinking is exhausting because self-blame is relentless
The Military General
Regimented thinking is the order if the day, which feature should and must as a priority
High-energy, dramatic, catastrophic thinking comes out to play.
Conclusion are reached quickly when this thought pattern arises and one plus one suddenly equals twenty-three.
The Rubbish Collector
Anything constructive, helpful or useful is immediately disposed of when this thought pattern arrives.
Merciless is the only description for this thought pattern when it makes it debut in your mind.
Negative, critical thoughts jump up like a jack-in-the-box, often without warning. Really, they should come with a government health warning.
Often they come with such power and credibility that we listen to them initially and then work hard to get rid of them, which makes them come back with renewed strength.
It is how the mind works. If you try to push something away, the processes of the brain will keep coming back to it until it gets the attention it needs.
However the solution to this problem is simple. Stop running away from your thoughts. They won’t harm you and they don’t define you.
MINUTES 8 AND 9: STEP 6 -RECHARGING
Mindfulness takes another route by advocating two key principles: letting go of the past and the future, and staying in the present moment; in essence, allowing things to be as they are. And no longer beating yourself up, but instead practising more kindness to and acceptance of self.
It is time to move into mindful stillness. During these two minutes you have a number of choices in terms of what you decide to focus on, or you may decide simply to be present with wherever your attention goes.
Judge Rinder took time out to praise the book and said: 'I though this book was genuinely brilliant and I'm absolutely not one for meaningless babble'
My advice would be to stay with a single point of focus to start with. For example, during these minutes you might decide to focus on your breath or body again.
Ultimately the choice of focus is yours and it may vary depending on circumstance. If you are practising in the garden in summer, you may decide to concentrate on smells.
The important thing is making the decision for the minute to focus on one area and stay with that focus. Essentially, you are retraining the brain to focus, helping restore some equilibrium when there is simply too much activity going on.
MINUTE 10: STEP 7 - GENTLY COMING BACK TO THE REAL WORLD, READY TO CONQUER WHATEVER THE DAY BRINGS
I call this my imaginary armour clock, but you can call it anything you want to. The principles weaved into the fabric of this cloak are there to help you feel supported and safe throughout your day.
Mentally donning this cloak will help you connect to your own strength, wisdom and kindness and allow the best version of you to manage your day. It will be like your personal armour, giving you an extra layer of protection.
Edited extracts from Ten to Zen: Ten Minutes a Day to a Calmer, Happier You by Owen O'Kane (Bluebird, £10.99), out now