I. Whole Body/Mind/Emotions/Spirit
Nutrition
   • Eat a low-fat, high-fiber diet with adequate protein
   • Eat 2-3 fruits and 3-5 vegetables daily
   • Minimize sugar & caffeine
   • Drink 6-8 glasses of water daily
Exercise
   • Do 20-30 minutes of aerobic exercise 3-4x a week
   • Train moderately with light weights or elastic bands 2x a week
Sleep
   • Sleep 7-8 hours restfully
Relaxation
   • Restore the body and mind each day = HAVE SOME FUN!
   • Take 5 minutes 2x a day for deep breathing in a relaxed position

II. Before Practicing or Performing
Warm-ups
   • Do a 5-minute progressive relaxation scan on floor or in a chair
   • Stretch like a cat until the body feels lengthened and supple
   • Stand comfortably (knees soft), lengthen spine and BREATHE
   • Gently & slowly:
      - Roll shoulders
      - Rotate neck
      - Lengthen arms over the head, alternately 4x
      - Rotate the fingers, hands, forearms, upper arms
      - Bend over gradually, like a rag doll, and lengthen spine
      - Close eyes and focus on releasing unnecessary tension
      - Take 3-4 slow, deep breaths through nose & out mouth

III. At the Piano – Before Playing
   • Adjust bench for best height and distance from the keyboard
   • Balance torso on sitting bones
   • Allow spine to lengthen
   • Relax the shoulders
   • Let the arms hang freely, supported by the torso, from the shoulders
   • Release excess tension in the neck
   • Balance the head like a helium balloon on top of the spine
   • BREATHE!

IV. As You Play
   • “Check in” to CONTINUALLY RELEASE UNNECESSARY
      TENSION
   • Allow SPINE to LENGTHEN
   • RELEASE NECK
   • REMAIN SUPPLE
   • RELEASE WRIST by slightly LIFTING the FOREARM regularly
   • BREATHE CONTINUALLY!
   • LISTEN to your SOUND