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.

A Blissful Afternoon @ Urban Sweat/Raffa Yoga

A few weeks ago I had the pleasuring of spending an afternoon at Raffa Yoga. Last minute, a friend invited me to join her for a yoga class and we decided to explore Urban Sweat as well. I've had my eye on Urban Sweat since it opened and was so happy to find the time to spend there. 

We arrived around 2pm with the plan to take a Forrest Yoga class at 4pm and a little Urban Sweat before and after. The parking lot was packed and I was a little worried that it would be too busy inside but when we walked through the doors, my fears dissipated. The place is just amazing. First of all, it's huge. There are so many things happening inside the building, yet it doesn't seem crowded. To the right of the door is the Juice Bar and Breathe Boutique, which sells yoga gear, clothes, and the like. The receptionist checked us in and gave us a tour of Urban Sweat, explaining each room in details and offered some suggestions for the order to visit each room based on our afternoon plans. We stored our stuff in the complimentary lockers, changed into the provided clothes, and excitedly went off to begin our "stay-cation". Even though it was just an afternoon, we were treating it like a mini-yoga and relaxation retreat.

The main area is called the Active Relaxation Center. It's a large space with two heated aqua lounges, and over two-dozen Sumo relaxation bags. If you were with a large group, it would be where you could meet up, grab a lemon or cucumber water, and take a break from the heated rooms. From there, the choice is yours. There is the Himalayan Salt Grotto, Yellow Turmeric Room, Eucalyptus Steam Room, Urban Hamman, Black Charcoal Sauna, and Infrared Sauna. 

Because we were taking a yoga class in the middle of our time at Urban Sweat, we opted to check out the dry saunas first and save the steam rooms for after class. 

First up-the Himalayan Salt Grotto.  According to Raffa's website, "Himalayan salt is pure and found in the pristine mountains of the Himalayans. Crystallized more than 250 million years ago under high tectonic pressure, this rock is created free of toxins and pollutants to give the unique pink coloring. The salt is extracted manually so it stays in its natural state. It contains over 84 Trace minerals essential to the human body. The healing properties of Himalayan rock salt date back to 300 BC. It was recorded that it was used as a healing medicinal bath for muscular tension and bodily anxiety." The benefits are as follows, "Himalayan salt creates a negative ionization in the air, which counteracts electricity created by computers, cell phones and technology and other modern day devices. The salt clears the air and refreshes our energetic biorhythms creating a grounding tool for our body, mind and soul. Himalayan salt is though to improve respiratory systems and lung function of sinuses, improve drainage for allergies, provide essential minerals for skin conditions psoriasis and eczema, decrease negative ionization of the lungs, balance optimum PH levels of alkalinity and acidity to brain cells, assist in normalization of blood pressure, reduce the effects of aging by maintaining health and hydration of the skin and organs, and assist with dissolving and eliminating sediments." 

What is super cool about this room is that you are actually laying on 18,000 pounds of salt. The temperature of this room is 90 degrees, which is actually quite comfortable. We spent the most amount of time in this room. When it was just the two of us in there, we were able to talk freely and when we were joined by other, we had the benefit of silent relaxation. I would say this one was my favorite-most comfortable temperature and most unique look and vibe. 

Next, we tried the Yellow Turmeric Room. This room is 160 degrees, so much much hotter. We spent less time in here but it was still great. The active ingredient in this room is curcumin, which is known to haveeantioxidant, anti-inflammatory, antiviral, antifungal, and anticancer activities. Spending time in this room will aid in liver detoxification and fat metabolism, increase metabolism for weight loss, relieve arthritis and rheumatoid arthritis, and it provides a natural anti-septic and skin cleaner, which reduces healing time for skin abrasions and acne. This room is smaller so it is probably best experienced alone or with a friend, it might feel awkward to be in there with a group of strangers. It was hot but we stayed in there for about 20 minutes. 

Before we knew it, it was time for our 4pm Forrest Yoga class. The class was great, the right level of challenge and our instructor, Christine Raffa, is the owner so she really knows her stuff. I felt like I was getting a personalized yoga and anatomy lesson during my workout! When it was over, we went right back to Urban Sweat to check out the steam rooms. 

Steam rooms date back thousands of years to the Ancient Greek and Roman era. They are effective in treating stress and mental disorders in addition to  relaxing muscles, eliminating lactic acid build up, easing muscle tension and pain, aiding in sleep and deep relaxation of the body and mind, aiding in the decrease of asthmatic conditions, removing mucus and toxins from the lungs, opening nasal pathways and dilating airways for deeper breathing, opening skin and pores flushing out dirt and toxins, hydrating skin and reducing signs of fine lines and wrinkles, and improving the immune system. Wow-lots of great benefits. We spent a bit of time in there and then decided to check out the Black Charcoal Room before we went home for the day. 

The Black Charcoal Sauna is 180 degrees and it's main ingredient is medicinal grade black charcoal. According to the website, "Activated charcoal can absorb thousands of times its own weight in heavy metals, poisons and other chemicals. As this absorption ability is one of the major benefits of activated charcoal, this substance is routinely used in hospitals for instances of poisoning and toxic overload". The benefits are as follows: black charcoal promotes deep release of connective tissue and muscles through profuse sweating. It is known for its ability to assist in the elimination of heavy metals and chemical toxicity, it increases metabolism and energy, aids the body of inflammation through increasing body temperature and elimination, relaxes muscle stiffness, soreness, and tension, and releases endorphins which improves mood and lowers stress levels. 

Woah-is this one hot!! We made it about 10 minutes, which were wonderful but I don't think this one is meant for prolonged hanging out. Again, this room is on the smaller side so it's fine for you and a small group but it might be uncomfortable with a group of people who don't know each other. 

Overall, the afternoon was divine. Both my friend and I have young kids, so a span of 4-5 hours filled with relaxation and adult conversation is terrific in itself. To be able to relax in such a cool and health-promoting environment was such a luxury. Now that I know more about what each room's benefits are, I am excited to return and tailor my time spent even more so to address my health needs. I could have spent days in that Himalayan Salt Grotto:) Also, the yoga classes at Raffa can't be beat. This is a place for true yogis and the workouts are intense. Next time I am going to try the anti-gravity yoga with another round of Urban Sweat! Oh, and they also have a variety of therapeutic offerings varying from massages, to facials, to nutrition packages too. 

My Introduction to Integrated Energy Therapy (IET)

During my amazing visit to Kripalu, I decided to explore another type of energy treatment since I had enjoyed my first reiki session so much. I chose Integrated Energy Therapy or IET. The service was described on Kripalu's Healing Arts brochure as follows:

"Your therapist combines angelic energy with specific hand positions and light acupressure in various locations on the physical body to gently and easily lift suppressed cellular memory from within your physical and energetic body. This treatment is ideal to clear energy blocks that have accumulated from physical, mental, emotional, or spiritual trauma. Through releasing these blocks, you will begin to feel more self-empowered, spiritually connected, and able to move through life more easily. This treatment is done fully clothed."

Sounds cool, right? As I research and explore all these methods of self-care, I am keeping a completely open mind. I did not know much about angelic energy but I decided that I wasn't going to have any preconceptions or judgements and just be open to whatever type of energetic and/or angelic experience I was about to have. I figured there were some blocks that I had of some sort or another that could use some release, so I was eager to try the treatment.

The only negative was that there was a minor glitch at my check-in and the therapist wasn't notified that I was there, so I started my session 10 minutes late. She was very apologetic and the Healing Arts director was able to prorate my session, so I didn't mind the oversight.

My practitioner asked me if I had any specific things I wanted to gain from the session and things I perhaps wanted to let go of. She let me know that there would be light touch throughout the session and that I may experience some emotions, visions, memories, colors or sensations. I gave her a few examples of things that needed improvement and/or release and then she asked me to lie down and begin to clear my mind. She gave me some breathing exercises to begin and started her work. It's hard to say exactly what was going on in terms of the things she was doing because my eyes were closed and I was really focused on my breath and trying to relax my mind. I know she had her hands lightly on me during various points-my shoulders, stomach, heart, feet, and head. There were certain places where she spent more time. The whole time I was completely relaxed and enjoying the experience. I had feelings of warmth and tingling and several memories and images came to me, related to the things I had indicated that I wanted to gain and let go of. 

When the session was completed, we discussed the chakras of mine that were active, inactive, and blocked. She gave me a few suggestions for crystals that might help me and a few meditations to practice. I felt unburdened from the things I was trying to let go of and energized about the things she suggested for more chakra healing and balancing. 

Overall, the experience reminded me of reiki, with the main difference being the intensity of the physical and visual sensations I experienced with IET. I feel like IET is reiki with a kick. When I did a little more research on the differences between IET and reiki, it seems like IET is more useful to deal with emotional issues, limiting and negative beliefs, and past traumas.  Reiki can be more effective with physical issues, such as illness, pain, stress, tension, weight loss, etc. Another difference is the source of the energy that flows from the practitioner. With IET, the healing energy comes from the "angelic realm" and the energy involved with reiki is considered a "high frequency universal energy". Yet another difference can be found in where the practitioners place their hands on the body. A reiki practitioner will place their hands in strategic spots above the patient’s body. These spots coincide with the 7 chakras in the body. The reiki hand positions are designed to provide a general coverage to the energy anatomy with no specific focus to clearing suppressed emotions. On the other hand, IET is based on a unique cellular memory map in which 9 primary areas of the energy anatomy are identified as storing specific suppressed emotions and are targeted for clearing. IET hand positions are focused to clear the 9 cellular memory areas. 

I really liked it and would definitely do it again! I'm very much enjoying this research journey and so happy to be able to offer these recommendations to my clients, as they also work on development a self-care routine and balancing mind and body. Stayed tuned for my next post-a review of my recent visit to Urban Sweat at Raffa Yoga:) 

First Time Visit To Kripalu-AMAZING!

At the start of the new year, I began to daydream about taking a wellness retreat. What better way to jump start my research into self-care than by exploring and reporting back on self-care myself? I also was inspired by the New Year's Resolution vibe of the times and felt like it was important to really capitalize on that idea. Now considering that it was mid-winter in New England, my first thought was to find something in a warmer climate. However, colleagues had told me about Kripalu and after doing some research, I was convinced I should take a visit.

First of all, Kripalu has a very thorough website. Check it out at www.kripalu.org. It is located in Western Massachusetts, in the Berkshire mountains. I was able to search and study all their program offerings and become well acquainted with what to expect up on my arrival. I opted to call directly to book my stay because I had some questions, but there was a very easy to use online reservation system as well.

I packed up some comfortable clothes, some books, and a few journals. Also, some chocolate because I read online that sweets were few and far between. Like everyone else, I figured I could address some emotional-related things that I hadn't had the time to focus on and process during my busy life. Also, I really wanted to enhance my meditation and yoga practice. Many people struggle with quieting the mind and since I often suggest that clients add a few moments of meditation to their day, I figured I should model these practices as well.

On my drive to the Berkshires, I listened to some guided meditations to get myself in the mood. One of the people I found that I enjoyed is Michael J. Emery. He uses Neuro-Linguistic Programming (NLP) and Ericksonian Hypnosis as the influence for his guided meditations. You can read more about his at www.michaeljemery.com or search for the meditations on Amazon Prime.

The ride was about 2 hours and I arrived at sunset. As I drove down the winding driveway, I was excited and thankful for what I already knew would be an amazing weekend of healing and growth.

The check-in process was smooth and I spent a few hours in my room settling in, listening to some relaxing music and writing a bit in my journal. This was the view from my room:

Over the new few days-I took several yoga classes of varying intensity, practiced meditation alone and in a group, learned about the yoga of yes, was introduced to Qi Gong, ate healthy foods, drank tea (AND NOT COFFEE!), found several great books for my professional library, wrote pages upon pages in my journal, made a bunch of practical lists (budgets, new years resolutions, schedules for my family, etc) read both fiction and nonfiction books, surprisingly loved silent breakfast, experienced Integrated Energy Therapy (IET), and lastly, fell in love with Yoga Dance.

Yoga Dance how I loved thee! What started off as a kind-of awkward, should I or shouldn't I group of people turned into a beautiful, rhythmic, primal group of dance machines! With the steady beat from the Kripalu drum circle and amazing guidance of the dance instructor, everyone was dancing up a storm for the whole hour. It was so much fun and I can't wait to do it again. I've even been talking with a colleague about using her beautiful yoga space to bring Yoga Dance to Rhode Island. So keep posted, maybe it will happen!! I've got a good feeling about it.....

I left feeling refreshed, grounded, and inspired to maintain my yoga practice and other positive idea that I had gathered over the weekend. I even cried a bit on the way home! I felt like it was a breakup....but I will go back, oh yes, I will go back.

A few things that inspired me at Kripalu and directions I am interested in researching-Ayerveda, reiki and IET, meditation, consistent yoga practice, chakra healing, herbal medicine, trauma treatment, and Yoga Dance. Stay tuned as I gather more info on these and other methods of self-care!

Reiki-Very Useful For Opening Up and Balancing

At the end of 2014, I decided to revisit Reiki. I'd had reiki sessions in the past, probably 10/12 years ago. This was before I had become interested in energy work and didn't know much of what to expect. Fast forward to now-I've been doing some research and am generally more interested in the idea of energyheaeling, so I went into the experience with some preparation.

Here's a brief bit of info on reiki (taken from the website, www.reiki.org) :

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.

The word Reiki is made of two Japanese words - Rei which means "God's Wisdom or the Higher Power" and Ki which is "life force energy". So Reiki is actually "spiritually guided life force energy." 
A treatment feels like a wonderful glowing radiance that flows through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported miraculous results. 

Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

On this professional journey into the various forms of self-care, I chose reiki as a starting point because it was something I had already experienced and felt comfortable doing. I began my search as many people do, via Google. From the list of reiki practitioners I found on Google, I began reading reviews on Yelp. From there, I found Davina Holistic Center and Naglaa Gaafar.

Everyone seeks a healing session for their own unique reasons and it's up to the practitioner to set the tone by first having a discussion with the client about what brings them in. Once the story has been told, the treatment begins. In my case, Naglaa was able to pick up on my presenting concerns quite quickly and within moments I was comfortably talking about the things that I had to come to work on. We spent about an hour talking about my history and current concerns. Naglaa used a lot of practical examples to explain how reiki works and what to expect from my treatment.

The treatment itself was quite relaxing. She used a combination of hands-off and hands-on healing, which was calming and grounding. I experienced my usual intrusive thoughts of mundane activities I had coming up (appointments, what to make for dinner, etc) but after awhile I was able to let that go and enjoy the experience. I felt a flowing of color and warmth/coolness. I could feel the sensation of energy moving throughout my body. Combined with the cathartic discussion we had right before the treatment and the treatment itself, I left feeling very light, confident, and unburdened. I knew I had more work to do on the concerns I brought to the treatment session, but felt that I had begun that process with a strong, positive energy. I ended up booking a 4-pack of sessions for the future, simply because I had the distinct impression that the work was just beginning. I can see myself (and anyone for that matter) benefiting from regular reiki to keep themselves grounded and fully functioning. Almost like a life-force maintenance program.

Overall impression-very wonderful experience. The session inspired me to continue to seek reiki as a part of my regular self-care routine and also, to learn more about energy work in general. I ordered several books online and can't wait to delve into this new learning experience:) More info to come!!

Welcome!

Hello, and thank you for visiting my blog! :) On this page I will share my own experiences with a variety of healing modalities in order to educate and inspire my readers as they travel their own road to wellness. My focus will be on the importance of prioritizing self-care, by looking at multiple resources for healing the body, mind, and spirit. ME Psychotherapy, LLC is located in Pawtucket, RI, and the practitioners I visit will be located in the surrounding areas throughout New England. Some of the treatments I may review include (but are not limited to!): reflexology, traditional massage therapy, reiki, acupuncture, rolfing, cranial-sacral therapy, the rosen method, alexander technique and yoga. A detailed explanation of each service will be given in the corresponding write-up. I am excited to take this journey with you!

Best,
Marisa