Fighting The Good Fight Against My Office Chair

As a therapist, I sit about 10-12 hours a day. Sure, I get up every 45 minutes between sessions to do a quick stretch, grab a drink and maybe take a bathroom break but for most of my day, I am living a very sedentary professional existence. Research has shown the many negative effects of a sedentary lifestyle, including increased rates of heart disease, diabetes, cancer, and obesity. Luckily, I only work 3 days a week and try to keep active on my off days so I don't think my overall lifestyle would qualify as sedentary but my days at work certainly do. Women who have a sedentary jobs are also at risk for diabetes, misaligned hips, carpal tunnel syndrome, dry eyes, varicose veins, decreased metabolism, and muscle strain. A recent study even showed that having a job that requires extended sitting can even be a source of depression!

With the odds stacked against those who have sedentary jobs, it's important to be aware of self-care techniques to combat the many medical and mental health risks that are latent in our lines of work. There are many options ranging from free to quite costly.

FREE

• Walk or bike to work if possible. Park as far away as you reasonably can if you must drive. (This is pretty easy for me since parking can be challenge at my office!)
• Once you are at work, take the stairs! Avoiding the elevator can provide you with a quick chance to burn some calories, just one flight of stairs a day can burn 20-40 extra calories!
• Keep yourself from adding extra calories by eating a hearty breakfast before work, packing snacks and/or lunch, and making your own coffee. This keeps you from indulging in oversized portions when dining out and also saves money!
• Move around during the day-ask your company to invest in standing desks, take brief walks during break time, do some yoga stretches in between meetings, use lunch hour to go to the gym, and walk to coworkers desks to talk instead of using the phone or email. 
• Do some research on good posture/sitting positions and start using them!

The main side effect that I experience from extended sitting has been neck and back pain. It was so bad that several years ago I found myself in physical therapy. I discovered that it was most likely my chair that was the source of my problems, and I solved that issue by making an expensive investment in an ergonomic office chair. That was about 3 years ago and I"m happy to say that the investment has paid off! While I am not 100% without pain, I would certainly say that it's made a significant difference in supporting my sitting body for hours upon hours a day. I have explored a few other alternative options to help with pain management and have a few more that I can't wait to investigate! 

ALTERNATIVE TREATMENTS FOR NECK & BACK PAIN

CranioSacral Therapy (CST) -I tried this treatment recently, mostly because I had a friend who raved about it. My son also received CST as an baby due to fluid in his ears. At that time, I had done a little bit of research on the topic and found that this type of treatment can be useful for many conditions, including:

Migraines and Headaches

Chronic Neck and Back Pain

Autism

Stress and Tension-Related Disorders

Motor-Coordination Impairments

Brain and Spinal Cord Injuries

Chronic Fatigue

Fibromyalgia

TMJ Syndrome

Scoliosis

Central Nervous System Disorders

Learning Disabilities

ADD/ADHD

Post-Traumatic Stress Disorder

Orthopedic Problem

According to www.upledger.com, CranioSacral Therapy is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance. It was pioneered and developed by Osteopathic Physician John E. Upledger. The practitioner uses a soft touch to release restrictions in the soft tissues that surround the central nervous system. 

The session reminded me of reiki in the way that the touch is soft and reassuring and the gentleness of the procedure allowed me to be more in touch with any changes I was feeling in my body. With a massage you are a passive receiver, the touch is pressured and direct and the intent is to mold the muscles. With other light touch therapies, it feels more like a back and forth relationship where you participate with the practitioner. Because there is little pressure, the client has to pay more attention to the differences the treatment provides in the moment because it isn't as obvious as a muscle being worked on. While I was receiving CST, I felt as if I could hear and feel fluid being released by her movements on my head and body. It was a tiny warm, fluttering swooshing-that is the best way I can describe it. The whole experience was very calming and relaxing. The results, although quite subtle, were positive. Again, I wasn't completely pain free but I felt more looseness in my neck and shoulders and felt a stronger sense of balance. 

Integrated Positional Therapy- A second treatment that I explored is known as Integrated Positional Therapy (IPT), which was developed by neuromuscular therapist Lee Albert. IPT is based on the research of osteopathic physician Dr. Lawrence Jones and incorporates techniques such as Strain/Counterstrain, Muscle Energy Technique, stretching and home care to re-align the body’s structure and relieve pain caused by structural imbalances. IPT effectively treats pain patterns caused by injury, stress, repetitive strain, postural distortion and chronic neuromuscular conditions.The key method of treatment with IPT lies in getting the pelvis, “the foundation” of the body, in perfect alignment.

The session began with a postural assessment. The practitioner asked me to lie down on a massage table and he quickly noticed that a few things on my body were out of alignment. The actual treatment itself is quite simple: the practitioner places your "out of whack" muscle group in a position of comfort/passively shortening the muscle for 90 seconds (Strain/Counterstrain) and assisted stretching using active isometric contractions (Muscle Energy Techqniue).  IPT achieves its benefits by means of an automatic resetting of muscle spindles.  The results is often immediate and long lasting. The actual resetting of my various muscle groups took about 30 minutes, the rest of the time was spend educating me on how to use the at-home exercises and why they are worth doing on a regular basis. The idea behind IPT is that a person can keep themselves strain and pain-free by regularly completing the recommended exercises at home. 

There are also recommendations for things to change about the way people live their lives, for example, adding a pillow placed in the lumbar curve just above the hip bones while driving. This contributes to good posture and alleviates neck and back pain. Also ,when driving, forgo the 10 and 2 position and use the 4 and 8 position, which keeps your hands in a resting instead of tensing position. When sitting at your desk, keep your elbows by your side and arms bent about 90 degrees. Also, sit with your feet slightly turned in which will take strain off the low back and knees. 

The at-home exercises are simple and Dr. Albert even gave me a copy with pictures so I can practice at home and at work. They are quick enough that I can do them in between sessions, along with my quick stretches, bathroom break, water-drinking, snack-eating and brief walking (sure, that will all happen...). Ok, maybe I will pick one or two to try between sessions and mix them all up together throughout the day. 

Massage Therapy- Massage is something I have used in the past as regular maintenance/preventative treatment and also something that I indulge in from time to time when the pain is unmanageable. Lately, I have begun using it again as a regular preventative treatment approach. It's part of my arsenal of pain tools. The chair is the root of the problem, and I have fixed that. Even though I have the best chair, I still am using it for more than a healthy amount and therefore, I still suffer from occasional back and neck pain. Massage helps me deal with chronic muscle tension buildup and also allows me to receive a few moments a month when self-care is my priority. A monthly scheduled massage appointment reminds me that my health and comfort are important and worth it. By taking care of myself through massage, I am in less pain, which in turn makes me a better therapist and at home, a better parent and partner. Since Dharma Healing moved out of my office building last year, I have switched to Massage Envy. I use both the Cranston and East Providence locations, which are convenience to my home and office. The monthly membership is $59.99 per month, which is a savings of about $20 per session. Massage Envy also offers facials and a variety of enhancements on their massage sessions, including aromatherapy, deep muscle therapy, and foot scrubs. They have many different massage offerings, including relaxation massage, deep tissue massage, hot stone, trigger point massage, prenatal massage, and craniosacral therapy. I have tried many of their practitioners and all of them have been good. There have been a few that have stood out and some that were underwhelming but overall, monthly massage has been a good investment of my time and money.

OVERALL

If you love your job (like me!) and don't want to quit but need to make some changes in order to keep your sedentary job from getting the best of you, here are a few tips:

• Address your seat first. Invest in an ergonomic chair if you can or ask your company for a better chair, standing desk, or whatever else they can do to improve your comfort.
• Try to add increased movement to your day to combat all the sitting, as described above in the "free" section.
• Incorporate some of the preventative wellness practices and at-home exercises for positional therapy. Using these techniques regularly can keep you from needing more repair types of treatment, such as massage, physical therapy, and chiropractic work. 
• Make sure that you're active outside of work to make up for all that sitting! Join a gym, take yoga, go running, walk with friends, go hiking with your family, and/or play with your pets.
• If you need some added help, go for a massage or try another type of body wellness treatment, such as CST or IPT. 

IDEAS FOR MY FUTURE EXPLORATION....

• Thai Massage -Thai massage is combination of stretches and energy movement that opens joints, elongates muscles, and generally creates space in painful areas to bring relief, also referred to as  “The Lazy Man’s Yoga.” Sign me up!! Still researching this treatment and looking into a local place to try it out! 
• Rolfing-A colleague tried this and said it was super helpful for her posture and overall wellness. These connective tissues surround, support and penetrate all of the muscles, bones, nerves and organs. Rolfing works on the fascia, which are the body's connective tissues. This treatment aims to release, realign, and balance the whole body, thus potentially resolving discomfort, reducing compensations and alleviating pain. Sounds good to me! The only downside of this treatment is the cost. Treatment typically consists of 10 sessions, each session having an important part of the whole healing process. Because of the time commitment, rolfing is usually an expensive process. 

Kripalu Revisited! Mindfulness and YogaArts For Kids :)

In August, I made a return trip to Kripalu with my son, Eli, who is 5 years old. Ever since I went to my first yoga retreat, he's been asking me about it and when he could join me. My children have always been comfortable with me going away for a night or so, but only recently have they begun to question what I am doing when I am gone. It's as if they are finally realizing that mothers have their own interests and hobbies too!

Looking through Kripalu's course catalog,  I noticed that they occasionally run children's programs. This summer, they held a 3 day program called YogaArts, which was a blend of yoga, outdoor recreation, and art activities. The children participate in their programs while the parents participate in their own program (do-what-you-will R&R retreats or specific training programs) and everyone meets up for meals and evening activities. They even offer extended care for the parents whose programs had a time overlap with their children's.

My program was called "Mindfulness in Psychotherapy". It was run by Dr. Ron Siegel, who is a psychotherapist and Assistant Professor of Psychology at Harvard University. He's authored a number of books on mindfulness and it's practical application to psychotherapy. I figured it would be a good training for both myself personally and my practice. I have been trying so hard to work on my self-care skills and part of that is reinforcing it for myself so that I can better help my clients who are interested in these techniques.

Eli and I talked about our potential visit to Kripalu all summer. He's usually a pretty confident kid but can be shy at times and was going through a little bit of a rough transition out of nursery school. He'd been a little clingy and tearful recently so I wasn't sure how he would handle having to attend a program separately for a few days. We discussed it at length and eventually he decided that he would be okay and so we booked the trip for early August. I arranged for my other son, Ethan, to visit with my sister for the weekend so he could also have a special solo trip. I explained to Ethan that since he was only 3 years old, he would have to wait until he was 5 years old to go to Kripalu. Most programs are for ages 5 and up.

When the weekend came, we packed up and made our way to the Berkshires. The weather was beautiful and on the drive there, I thought how I would make a conscious effort to make sure that our time would be quality-no rushing, encouraging exploration, loving talk and affection, and all of the good mother/son bonding stuff. The fact that I had to gear myself up for just being present for a few days with my son made me a bit sad...that our society is so busy that it's seemingly unnatural to have relaxed structure-free days. I know that I am a good mother, but like any parent, I am often plagued with insecurity and frustration about the lack of time we have to just be in our families. So I was really looking forward to this time away together.

Our weekend was perfect! We swam in the lake, hiked in the woods, attended a beautiful kirtan concert, ate healthy meals, and had a wonderful time. We attended our evening sessions on Friday, three sessions on Saturday and a final session Sunday morning before check out. It was great to see Eli experiment with new foods at Kripalu's plentiful buffet. He said his favorite foods were the nuts and seeds and the rice cakes, believe it or not! The open buffet definitely encouraged him to try things he would never try at home. At each table, there is a basket of various spices. Eli experimented with a bunch of them-his favorite was cinnamon which he sprinkled on pretty much everything he chose. One time, he mistook the coriander/turmeric (I think that was the combination) for cinnamon and doused his entire meal with it. Despite the mistake, he assured me it was still good and proceeded to eat the food anyway. Never mind that his meal consisted of seeds and rice cakes, I was just happy that he was exploring different tastes and was eager to do so. I let him have full choice over his meals and to serve himself from the buffet, which I always notice makes him more willing to try new things because he feels like he has control over what and how much food he's eating.

My training was very informative. I purchased a few of Dr. Siegel's books from the gift shop and some of the guided meditation CDs he suggested. I really enjoyed some of the experiential meditations that the group participated in, including the outdoor walking meditation and mindful eating experiment. Both things really shined a new perspective on how people can find more mindful moments in even the mundane and practical things we do each day. The more I learn about mindfulness and mediation, the more I realize how simple it truly is. It's like one of those things that seems so complicated and when you learn more about it, it's really quite easy to practice. The key is to realize that doing it is a practice, that a person can get more comfortable with meditation but that anyone who is attempting to meditate, is meditating. Nobody fails. There is no right or wrong. I walked away with some good tips for myself and armed with more knowledge to fuel my therapy practice.

Eli loved his YogaArts training! He had no problem separating from me, which was a huge relief. The whole point of going on a yoga retreat is to relax, and I would have had a hard time doing that if I had to peel a screaming child off me in order to leave. We came home with some really cool art projects- a sand art decoration, a batik dyed scarf, and a beaded necklace, to name a few. Most importantly, my son made some new friends, boosted his confidence, got to roll down the huge hill in front of Kripalu, and had a great bonding experience with his mom! One of my favorite moments was where we were walking down to the lake and he saw a couple of kids with their dad and said "I'm sad for them because they aren't here at Kripalu with their mom alone!" It made me happy to know that he recognized the specialness of our little trip and will keep those memories close, hopefully forever!

This last photo was taken by Eli :) Overall, we had an amazing time. I was glad to be able to step outside of our busy life and take a few days with my oldest son. We both enjoyed our trainings and I was even able to squeeze in a quick yoga class in the midst of all our activities. Kripalu again offered the perfect environment for connection, learning, soul-searching, retreat, and joy. I can't wait until Ethan is old enough to go and he reminds me on a regular basis that once he is 5, he will be going to Kripalu too.

Past Life Readings & Therapy

I am really enjoying my research on self-care and have focused on being open to exploring anything that supports personal growth. I feel this way about taking care of myself and also about the therapy I provide. I often encourage my clients to try a multi-pronged approach to their wellness plans and to explore a variety of ways to find the source of their current distress. I've been finding that my research has ventured into a more holistic and spiritual realm, which I have really enjoyed learning about and sharing with my community! 

Current topic-Past Lives. I began by researching the use of past life work as a compliment to traditional psychotherapy treatment. It makes sense that exploring one's past lives could allow a client to learn about how patterns or old behaviors may have originated and developed. Often in therapy, people find themselves stuck repeating mistakes, seeking the same wrong partners, and being unable to let go of certain things for unexplained reasons. Traditional "talk" therapy often focuses on the present life and stressors, sometimes in a concrete way and does not always allow for accessing deep emotions and traumatic experiences that may be stored in a client's cellular memory. Past life work can assist the therapeutic process by adding another deeper element of past past healing. 

I first came across the work of Dr. Brian Weiss, who was one of the first doctors to explore the concept of past lives with his therapy clients . A 2011 study by Dr. Heather Rivera revealed an overall positive experience for people who participated in past life work, with 80% of participants reportedly less fearful about death and 74% of participants reported that they found their life more meaningful. Snow (1986) found that past life regression therapy resulted in 63% of study participants reporting improved physical symptoms and 40% reporting improved interpersonal relationships.

Here are some signs that you or someone you know could have a past life: 

• Birthmarks and birth deformities. 

• Fears and phobias.

• Strong feelings (good or bad) for a significant person in your life. 

• Meeting a stranger that you feel you've met before. 

• Repetitious patterns or issues in your life. 

• Health issues. 

• Relationship problems or issues with a certain person.

• Dreams of being in another time and place. 

• Conscious flashbacks of things which don't fit here and now. 

• Strong feelings for a certain country, period of time, music or culture. 

• Feelings of deja vu. Feeling as though this is familiar or you've done this before. 

• Talents and abilities at an early age.

• Children between the ages of 2 and 5 discussing past memories that do not exist in the current life. 

• Unexplained strong likes or dislikes.

Past life readings and regressions can be done in person or long distance, usually via Skype or telephone. Some therapists are formally trained and others are natural healers who are simply gifted with the ability to tap into other's past lives. Past life readings and past life regressions are different from each other. 

A past life reading is when a psychic person looks into your past lives and relays that information to you, usually in the form of a story. They may ask you some questions or you may be asked to have a question in mind that you're seeking an answer for. Often, this person has had no formalized training but is known to have psychic gifts. They may also have guidance from angels, departed loved ones, or spirit guides to access the information from your past. The main disadvantage of past life readings is that their quality can depend on the psychic ability of the healer themselves. Some advantages of a past life reading include affirmation of questions that the client has had about their past, the passive approach of relaying information without much heavy emotional investment from the client, and a more minimal time commitment, if desired. The psychic may also have other useful gifts, such a skills in reiki or other energy therapies that may be helpful to the client. 

A past life regression is assisted hypnosis guided by a regression therapist, who typically has been through training and/or certification. Sometimes taking several hours or spanning several sessions, the regression therapy accesses the unconscious mind and is an interactive exploration of the client's past lives. One of the most important advantages of past life regression therapy is that the client gets to re-experience and sometimes reprocess the past life trauma under the guidance of a trained professional. The client is highly involved in the process and exploring the relevant past life trauma while in a relaxed setting. The experience can feel more emotionally involved and deeper than a past life reading, which can seem passive and more like a story being told to the client. Some other useful benefits could be a release of fears and anxiety linked to past life traumatic, the decrease in physical symptoms which had a root in past life trauma, and an overall understanding of life's purpose and general feeling of contentment.

Spend some time during research, reading testimonials, and exploring tips to watch for before deciding on which past life reader you choose. 

To start your personal past life exploration, try some of the links below to begin!

The Newton Institute-Life Between Lives Hypnotherapy
The Research of Dr. Brian Weiss

List of Trainings to Become a Past Lives Regression Therapist

Past Life Readings with Donna Ciaciarella

Past Life Regressions and Trainings to Become a Practitioner

How To Choose A Training Program In Regression Therapy
Directory of Past Life Readers
Directory of IBRT (International Board of Regression Therapy) Certified Past Life Regression Therapists

Group Intuitive Healing at Santosha Yoga Studio

Not being a particularly group-oriented person, I was a bit nervous to try my first group healing event. When I first began researching group healing events, I chose Santosha primarily because it is close to my house, but they also have a beautiful website and a variety of classes and events that I would be interested in for future reference.

So far I've attended three group healing sessions at Santosha and found all three experiences to be wonderful. I'm so glad I can work on putting my silly pre-conceived notions to rest. The groups are run by Kimberly Tesla. Here is her bio from Santosha's website:

Kimberly D. Testa is an intuitive healer, channel, teacher and guide. She uses her empathic abilities and strong intuitive connection to guide those on the path of healing and awakening.

The first time, there were about 4 or 5 other participants. Kimberly explained a bit about what to expect-this would be a group meditative experience where we would all be using each other's energy to heal, help, and enjoy. She would visit each of us for hands-on healing several times throughout the session. I was excited because I welcome any chance I  get to work on improving my meditation practice. And not only that, I would be getting some hands-on energy work too, which is now a big part of my self-care regimen. All for $20-a deal!

We started off with a brief guided meditation, then we laid down on the mats for our own personal silent journeys. With relaxing music in the background and a general feeling of peace, I found it unusually easy to let my mind go. I don't mean that I was calm, but more like I was able to participate in the meditative process without much fight. I entered the session anxious, I don't recall exactly why, but that week had been particularly stressful and my energy was high in a negative way. Instead of letting the anxiety block me, I was able to visualize my energy as a quickly spinning top. Not out of control spinning, just rapid and with no sign of slowing down. Instead of trying to force my mind to calm and becoming angry at the stream of random thoughts that are constantly there, I was able to sit back and observe without judgement. And when this happened, I was able to visualize. It was a huge step for me and I'm sure many others-the time when you realize that meditation is not controlling your mind but instead going dormant and letting everything go on. Like watching a movie.

So the top is spinning and when it was my turn for hands-on healing, I felt a a slow force pushing me down. The top eventually came to a halt and then it was me again, but I was swaying from side to side, graceful, almost dancing.  The next time she visited me, I saw my heart encased in some type of shell and someone was chipping away at it with a tiny hammer, letting light shine through. The feeling was freeing and opening. Throughout the two hours I felt amazing- connected and clear. I left grateful and with a profound sense of wellness.

Disclaimer-I am not usually a new "age-y" kind of person but I had a legitimate experience that night and it was awesome!!

It definitely opened my mind and I have added group healing to my repertoire of wellness. Each time I have gone I left feeling stronger, more inspired, and balanced. Santosha offers this workshop on the 2nd Friday of each month. I recommend bringing items from home to suit your level of comfort. I brought fuzzy socks, a blanket, pillow, and wore layers. There are mats and blankets offered at the studio, but the floor can get hard after some time so the more layers the better!

Some of their other events this summer include Kundalini Meditation, Aquarian Sadhana, and Energy Healing Clinic, in addition to various yoga classes and other holistic services. Santosha is located in a beautiful old building in the Edgewood area of Cranston and their yoga studio and treatment rooms are lovely-I highly recommend a visit!!

Acupuncture-A Two-Session Review

I'd never tried acupuncture. I'm not afraid of needles but had never willingly put them in my body. But as part of this journey of self-care, my plan is to explore multiple avenues with the desired result of all-encompassing wellness and relaxation. Sounds simple right? And I figured it would be fun to challenge myself with trying something new.

Here's some quick info about acupuncture from the UC San Diego, Center for Integrative Medicine:

Acupuncture is a 3,000-year-old healing technique of Traditional Chinese Medicine. In 1997, the U.S. National Institutes of Health (NIH) documented and publicized acupuncture’s safety and efficacy for treating a wide range of conditions. Acupuncture is now covered by many insurance policies and is used most broadly to relieve pain.

Acupuncture improves the body’s functions and promotes the natural self-healing process by stimulating specific anatomic sites--commonly referred to as acupuncture points, or acupoints. The most common method used to stimulate acupoints is the insertion of fine, sterile needles into the skin. 

Traditional Chinese Medicine is based on an ancient philosophy that describes the universe, and the body, in terms of two opposing forces: yin and yang. When these forces are in balance, the body is healthy. Energy, called "qi" (pronounced "chee") flows along specific pathways, called meridians, throughout the body. This constant flow of energy keeps the yin and yang forces balanced. However, if the flow of energy gets blocked, like water getting stuck behind a dam, the disruption can lead to pain, lack of function, or illness. Acupuncture therapy can release blocked qi in the body and stimulate function, evoking the body’s natural healing response through various physiological systems. Modern research has demonstrated acupuncture’s effects on the nervous system, endocrine and immune systems, cardiovascular system, and digestive system. By stimulating the body’s various systems, acupuncture can help to resolve pain, and improve sleep, digestive function, and sense of well-being.

I was recommended to Providence Community Acupuncture (PCA) by several people and decided to check it out. Their hours are very accommodating (Mon.-Fri. 9a.m. to 7p.m.,Sat. 9a.m. to 1p.m. Sun. 9a.m. to 5p.m.) so I was able to get in quickly. Their vibe is chill, the waiting room has items for sale from local vendors, such as herbal supplements and lotions, and a large community acupuncture board from across the US. Lots to look at while you wait, which I love. I could peruse bulletin boards forever looking for the perfect thing. The check-in process is easy and the front desk attendant was very nice. 

My acupuncturist, Korben, discussed my health history and goals for acupuncture. I told him that I had chronic neck and back pain from sitting as part of my job and was looking to improve a general sense of relaxation. The treatment room is community style, and there are several ( probably 8 or 9) lounge armchairs. The treatment provider sets up your needles, covers you with a blanket if desired, and you sit for about a half hour/45 minutes. There is dim lighting, nice artwork, and relaxing music. 

As usual, I found it hard to relax. I had, for some reason, scheduled my first session in the middle of a work day so my mind was wandering. I focused on keeping my breathing steady and my body relaxed, which was nice. It was nice to have the time to just be with myself. The needles didn't hurt but it was an odd sensation, hard to describe. Almost buzzy. I left feeling relaxed but kind of unsure about the needle aspect. Maybe I do have some sort of dormant needle phobia?? 

Then...I had a second session about a week later. I was able to settle into meditation mode fairly quickly but then, all of a sudden, it was like I was jolted awake and became instantly nauseous and flushed. I was a split second away from tearing the needles out of my body but didn't want to make a scene. I took some deep breaths and got through it in a moment or so but it was such an intense rush like I'd never felt before. I eventually settled back down into a deep relaxed state and was almost groggy when Korben woke me up after about 45 minutes. And a little bit out of it for the rest of the day actually. 

MY THOUGHTS

• I really enjoyed the community vibe and overall decor and feel of PCA. Everyone was super friendly and made me feel completely at ease.
• I noticed obvious signs of the staff maintaining their materials and everything seemed very sanitary. This was good for the slight germophobe side of me! 
• They have a good, user-friendly website with online-scheduling-a must for busy people!
• Ok, but my physiological reaction to my second treatment left me a tiny bit scared, to be honest. I haven't gone back yet. I have been very busy but I don't know if that is an excuse or not! Part of me thinks I just need to face whatever it is, maybe some channel of energy was opened quickly and it just felt intense. Not sure, but until I do some more reading and research I think I may take a break for a bit.
• My acupuncturist did say that the best results are when a client is coming in a few times a week. So when I do decide to try again, I will make a better effort to schedule several appointments for a few weeks and be mindful of this commitment to my health. It will be the Acupuncture Challenge. #threeweekacupuncturechallenge     Maybe in June?? 
• THE COST IS AMAZING! PCA's mission is to make acupuncture an affordable part of health care so they offer a sliding fee of $15-35 per person (and a one time new client $10 fee). Pay what you can. I think of it like a copay, as one would pay at any doctor or other health care office. 

INQUIRING MINDS WANT TO KNOW!!

Has anyone else ever had that flushed, nauseous, almost ready to freak-out feeling with acupuncture??

Comments please:)

A Visit To The Meditation Museum & Starting A Meditation Practice

Meditation has been a long known component of good health. It sounds so simple, yet so many people struggle to find the time and make it a regular part of their self-care. Some weeks I can get into it, some not. I just try to be happy when I am putting a few moments into myself and not too hard on myself when life gets busy.

Recently, I visited the Meditation Museum near Washington, DC. The museum was in its final days at their previous location and is now located on Georgia Avenue in Silver Spring, Maryland. What a great place! A must-see for anyone looking to learn about the history of meditation and has a variety of special speakers, exhibits, workshops, and interactive displays. It boasts some beautiful artwork as well. There is a informative library which a large collection of meditative music, videos, and books to aid in your exploration of meditation.

Some of their recent and upcoming events include The Art of Letter Writing, World Peace Meditation Hour, 8 Powers for Self-Change, and a spiritual retreat for women in New York. Their in-house trainings have included guided meditations, youth workshops, and Raj Yoga meditation. All their events are free but donations are graciously accepted.

I was so happy to be able to visit such a unique place and it was a huge inspiration for me to keep working at making meditation a regular part of my life. Sometimes you just need a little jump-start!

For more info, visit their website at www.meditationmuseum.org. 

I've included these pictures from the museum's website because sadly, my phone battery had died that day and I was unable to get any pictures of my own:( 

SOME MEDITATION TIPS:

• Just a few minutes a day can be beneficial. Try to carve it out when you wake up or just before bed. Another great time can be in the shower. You're already there for a few minutes and you can use the time to multi-task. Visualize the water washing away your thoughts-it works!
• Don't be upset if you can't clear your mind. Acknowledge your thoughts and let them drift away, keep doing it if the thoughts keep coming. 
• Find a meditation buddy! Much like an exercise partner, having someone else with you that's committed to wellness can help maintain your intention.
• Check out a meditation class in your area. They are usually led by a professional so you learn good techniques while building community with other like-minded people. 
• Start out with a guided meditation. It simply requires you to listen and may be an easier way to get comfortable with the practice before you venture out on your own. 

I firmly believe that any time you are putting into yourself is worthwhile. Even if you are meditating a few times a month for a few minutes, it's better than nothing. One time is better than zero times. The more time you devote to self-care, the more you realize that you must be worth the time and effort you're putting forth. Self-worth = Self-Esteem :)

Plain Old-Fashioned Exercise

I have pretty much avoided exercise much of my life. My family and friends joke with me when I would accompany them on a random hike or walk, calling it my "quarterly exercise". I danced as a kid, for about 5/6 years. It was enjoyable but I never really considered it exercise and I wasn't at all sporty. However, I am well aware of the multiple benefits of exercise as a main component of good self-care.

Exercise is great for emotional stress relief and is obviously good for physical health. It can be a particularly important component for trauma recovery by helping the person reconnect their mental and physical selves, which are often split apart as a way of coping with the traumatic event. In addition, regular exercise leads to personal feelings of strength and confidence, which can be an important component of trauma recovery by allowing the person to feel strong and better able to defend themselves in the future if needed. Or as a way to "take the power back"...literally.

Recently, I have been making a concerted and consistent effort to practice what I preach by getting fairly regular exercise, about 2-4 times per week. It has taken me awhile to find the right schedule and regimen, but I have made it happen for about 3 months now. I'm at the point where it's something I look forward to, a time where I can funnel my frustrations and stressors out of my body, a time for my to think and focus only on myself and my health. It's become an enjoyable experience! My exercise choices are yoga and zumba. I use the zumba to dance off my annoyances and negative emotions and the yoga to provide me with grounding, focus, and acceptance. I think a lot while I exercise and try to use the time specifically to "work things out". It's been so great and I am so happy to support my clients as they try to strengthen their relationship with exercise:)

A few tips to help make exercise a part of your life:

• Start with something you enjoy and you will be more likely to stick to it. Everyone has their own "fitness personality". Find out yours here!
• Make it fit with your schedule. My husband and I had to have many conversations about how we could make time for exercise along with work, childcare, family activities, etc. It took a lot of trial and error before we came up with a consistent routine. 
• Figure out what your barriers are and eliminate them. Work out at home if gym cost is prohibitive. Go to the gym if you need to be somewhere out of your home to make it happen. Join a running club if others will motivate you. Take a class if you like to just show up and get your workout done. Start running if you like to get your exercise in solitude. 
• Have easy to reach goals and move up from there. If you're just starting out, aim for just once a week. When that becomes manageable, add a day. You're less likely to quit if your initial goals are attainable. 
• Try to get natural exercise when you can. Park far away at stores, walk places nearby if you can, take the stairs rather than an elevator, etc.
• If you fall out of routine, start over.

Many of my recent posts have been focused on way to take care of yourself that are amazing and so helpful, but can be costly. Exercise can be free and the benefits have been proven by science and health researchers. Clients with any type of trauma history will find the results even more helpful. Regular exercise is a necessary component of self care and I strongly encourage everyone to find as much or as little of it as they can.