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While you are here, you may also find the following health and wellness articles of interest. Bear in mind, the articles are presented as interesting reading material, and Lethbridge Massage Therapy does not necessarily endorse the content.
 Beginning Meditation - Five Steps
Meditation is a key to inner peace and deepening
intuition. When we think of learning how to meditate, we view it as
difficult and mysterious. As a result, most people don't make the
effort. They believe that meditation is the absence of thought. This is
not true.Step one: Find a specific location inside your home
that you will dedicate to meditation. Decide what you need to put there
to encourage yourself to sit. You can use a small table to place
special photographs, statues, candles, and other meaningful objects
that will connect this space in your mind with meditation.Step
Two: Make a commitment to meditate every day before you leave your
home. This sounds like a tall order but if you put if off, there is a
good chance that you won't get the meditation in that day. The length
of time that you meditate doesn't matter. It can be one or two minutes,
twenty minutes, etc. Start with very short sittings. The single most
important factor in developing a meditation practice is consistency. It
is better to meditate two minutes each day than one hour once a week.
If you skip a meditation, acknowledge this without judgment and return
to it the next day. With consistency, meditation becomes a habit.Step
Three: Make yours... Read More
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How Energy Healing is Gaining Respectability
Even though the world of scientific proof may
not favor the idea of energy that heals, nevertheless it is a concept
that enormous numbers of people use every day. If you have ever
practiced yoga, had a Reiki session or studied martial arts, then you
have taken part in an exercise that involves energy healing.
The concept is one that has been around since ancient times,
originating in China or India. One of the primary foundations of
Traditional Chinese Medicine is that human bodies have an energetic
movement that can be directed by various means. When the energy is
flowing well, the person is healthy, but when its flow is impeded, the
outcome can be poor health.
Many means of getting the energy to move have been devised over
thousands of years. They range from relatively commonplace treatments
like tai chi movements and massages to less conventional modalities
including utilizing crystals and prayers.
Common to the Indian as well as the Chinese system is the belief that
specific emotions are regulated by specific places in the body where
energy is concentrated. Called chakras (meaning circle in Hindi) by
Hindu practitioners, they are similar to the centers where Chinese
acupuncturists place their needles. The s... Read More
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Stress Reducing Toolbox
Stressors are part of everyday life. We all
experience them. It is how we react or respond to the stress we
encounter that can create havoc for us. Being prepared and having a
good toolbox of stress-reducing techniques is what can make the
difference between manifesting an illness or remaining healthy though a
stressful encounter. Read through some of the suggestions listed below.
Now may be the time to try some of these ideas so when you really need
a safety net, you already have something in place to catch you.
Make Yourself Top Priority!
All to often we place everyone else's needs ahead of our own. By
ignoring the need to care for ourselves first, we actually, in the long
run limit our ability to help others. Why? Because eventually fatigue,
resentment, or guilt of obligation will creep in. Then when someone may
need us the most, we are too burned out to give assistance
Indulge in Solitude!
One of the best ways to regain peace of mind and restore vitality is to
spend time alone engaging in an activity you enjoy doing alone. Find a
way to spend quality time with your best friend- you!
Get Body Work Done!
So much is readily available today in this area to help relieve stress
and induce relaxation: Massage... Read More
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Benefits Of Massage As A Stress Management Technique
To appreciate why massage is such an effective stress
management technique, it's important to understand the effects of
stress on your body.Whenever you're faced with a stressful
situation, whether it's real or imagined, your body initiates what is
called a stress response. This stress response is also called a "fight
or flight" response because it causes the same bodily changes that
allowed our ancient ancestors to fight or flee from predators.The physiological effects of stress on your body occur for one reason only - to prepare your body for physical action.Here's what happens ...
• Your heart rate and blood pressure increase to supply extra blood to
your brain and muscles. This occurs to assist you in making the best
decision in the face of danger & if all else fails, stand and fight
or run away.
• Your breathing becomes quick and shallow to supply more oxygen to your muscles.
• Your digestive and reproductive systems shut down to preserve energy.
• Glucose (sugar) is released into your bloodstream to give you more energy.
• Certain hormones are released to keep you alert.Unfortunately,
physical action (fighting or fleeing) isn't very useful in dealing with
the types of stress that we face today. Our st... Read More
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Back in the Body
My bicycle - a circa 1984 Serotta Nova - is back on the road after a 12-year hiatus. I suppose that means that I'm back on the road, too... New
wheels and tires were a gift from Cai and Danielle for Father's Day. I
picked up clip-less pedals and shoes during our recent vacation at the
Jersey Shore - with a happy nod to the very cool family discount my
sister in-law, Janine, receives through her shop... While some
may think that all this bicycle stuff isn't particularly worth getting
excited about, I've got to let you know that the day after putting on
the wheels, I found myself so excited about getting on the road again
that I was, quite literally, shaking. I felt like I was returning to a strange, yet intimately familiar land... Would
it be the same as I remembered? Could I still spin the pedals like I
did a dozen years ago? Would I be freaked and squirrelly having cars
buzz by on country roads? Would I discover that I was the one guy in
the world for whom riding a bike wouldn't be "just like riding a
bike..?" After fumbling around with the new pedal system,
slipping my cleats on and off my pedals several times and wobbling at
low speeds while getting used to clicking in and bailing out, I was off
and rolling... S... Read More
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Eight Tips to Manage Stress During the Holidays
For some Holiday Stress is a joyous fun time whereas
for others it's figuratively the straw that breaks the camel's back. In
addition to your already ongoing everyday stress, the holidays bring
extra stress. Thus you are more likely to suffer from stress related
issues such as stomach problems, headaches, hypertension, excessive
eating, insomnia, anxiety...To make sure the "camel's back" is not yours there are several things you can do:1.
Maintain your physical balance. To an already challenged world,
holidays simply bring on additional challenges which make it easy to
lose control of one's physical responses to stress. For instance, it
might sound silly, but we forget to breathe deeply after we race a
stranger to a parking space; we hold onto muscular tension after we
rush from store to store; and we hold onto vascular tension after we
beat the yellow light.Why is holding onto these tensions a
problem? Answer: Simply because it increases our chances of having
unhealthy responses to stress. To maintain your physical balance,
constantly remember to do deep breathing--it helps your whole body to
relax. Yes, do lots of deep breathing while you rush from store to
store, after the race to the parking spot, after the ru... Read More
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Stress Reduction - Six Top Methods To Beat Stress
Life is more stressful than ever these days, and
everyone is seeking stress reduction. The Information Age has quickly
become the Overwhelming Age as more and more new information is
generated and pushed at us daily. Our society is now structured so that
one person now must fulfill many family and community roles. Especially
in our midlife years, we find ourselves trying to climb the corporate
ladder, care for children, care for elderly parents, be good spouses
and partners, pursue some level of personal growth, and attend to
church and community matters. So many messages are coming into us! No
wonder stress is a bigger problem than ever for many!The key to
reducing stress in your life is, paradoxically, not to escape it, but
to increase the ability of your mind to deal with it. The best way to
do this is to provide yourself with specific methods of venting out the
excess messages that are flooding you every day. By increasing your
ability to cope with stress, you will reduce your reaction to it.
Wouldn't it be nice to face a situation that you usually find stressful
with a calm, focused mind?Here are the six most effect methods that I have found in my practice for increasing the ability to cope with daily stress.Y... Read More
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How to Flow With Hyper Change
Without bothering to ask for our consent,
globalization and technological innovation has rapidly created a new
world. In today's demanding work environment, there are few personal
skills more valuable than being able to flow with the accelerating and
unremitting changes which are driving our workplaces and defining our
time.As we move through the twenty-first century, it's important
to develop better coping skills and to build much needed resilience to
the unusual scale of today's changes. For example, over the next ten
years we will likely undergo more change than has occurred in all of
previous human history.Through a process called homeostasis,
every body-mind has an in-built tendency to resist change, no matter
whether the change is good or bad. It's an amazingly complex system
that wants to stay within narrow limits and return to that state
whenever it is forced out of it. Our body-minds evolved over many
thousands of millennia knowing that in order to survive, stability was
needed.This need for equilibrium is a natural mechanism that
wants to keep things as they are. We experience this automatic
resistance to change in ourselves and we see it in our organizations.
The resistance is generally proportionate t... Read More
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Strategies For Relaxation
Stress is a part of daily life. It's how we react to
it that makes all the difference in maintaining our health and
wellbeing. You will never completely get rid of stress in your life,
but you can learn coping techniques to turn that stress into a
healthier situation. Here some things for stress management and to help
you relax.Yoga, Tai-Chi and similar disciplines from Asia have
been effective for centuries in helping to relieve stress. The physical
techniques limber up the muscles and help focus the mind into relaxing
thoughts.Meditation has also been practiced, in Asia and
elsewhere, for centuries. It's easy to learn and has multiple benefits.
Taking as little as a few minutes per day (though 15-20 is preferable)
can go a long way toward relieving stress symptoms. The focus on any
one thing helps move the mind away from the stressor. There is also
evidence that practiced properly, it can have numerous beneficial
physical effects as well.Deep breathing exercises can be a
terrific first step toward getting stress symptoms under control. And
lessening the symptoms is often a good first step toward curing the
longer term problem. Try this: lie face down on the floor on a large
towel, elbows bent with your hands fl... Read More
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7 Steps To Stress Management
Her eyes had deep, dark circles. She told me, "I
haven't slept in weeks." I asked her why. She told me that was because
she "was all stressed out." It was stress from her job and stress from
her kids. She was stressed out from driving an hour each way to work
and her boss was "driving her crazy." You could see that her stress was
eating her alive.People come to me all the time with similar
stories, of how stress is negatively affecting their lives. Stress is a
killer. It has been linked to everything from headaches and digestive
problems to reproductive ailments and even heart disease. Stress has
been shown to age us both mentally and physically and over time can
kill us.When you are stressed your body releases stress
hormones. These hormones can cause inflammation to your cardiovascular
system and, if left unchecked, can affect your immune system,
metabolism and other body systems. Bruce McEwen, PhD head of the
neuroendocrinology lab at Rockefeller University says, "Normally, in
small amounts, these substances help the body adapt, but when they are
chronically elevated they cause wear and tear."Let's look at the
categories of stress. The first type is acute or short term stress.
This is known as the flight or fi... Read More
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Massage Therapy Overview - Part II
In "Massage Therapy Overview - Part I,"
brief descriptions of some of numerous available massage therapy
modalities were introduced. In this article, we'll go a bit more
in-depth into a number of other unique bodywork treatments in which
individuals might be interested as both a therapy or professionally.
Aromatherapy massage therapy, for example, is quickly gaining in
popularity in day spas and salons, as well as in massage therapy
clinics. This particular healing art combines various massage therapy
techniques like Swedish massage, with aromatic essential oils. Applying
essential oils to the body through massage has been clinically proven
to reduce stress and relieve musculoskeletal pain; in addition to
positively affecting the limbic system, which consequently helps to
enhance mental health.
Polarity therapy, another form of massage therapy, is based on energy
healing bodywork that integrates diet, exercise and self-awareness.
This massage therapy was actually developed during the 20th century by
Dr. Randolph Stone, who discovered how touch can affect the human
energy field. Similar to "touch therapy," polarity therapy is a unique
massage technique that is practiced using light to firm touch methods.
As an... Read More
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Massage Therapy Overview - Part I
Massage
therapy modalities are as diverse in nature as leaves on a tree; and
subsequently, quite effective in helping to naturally heal common and
chronic health conditions. In this article, we are going to discuss
some of the more common massage therapy modalities, specific strokes
and general health benefits.
One of the widely used types of massage therapy is Swedish massage.
Most massage therapists have learned and practice this particular form
of bodywork; and utilize four types of touch therapy: Effleurage,
Friction, Petrisage and Tapotement. These deep tissue motions are known
to relax body tissues, increase blood circulation, and alleviate stress.
Another emerging massage therapy is reflexology. Reflexology is a foot
massage therapy based on the theory of meridian therapy; whereby parts
of the foot sole are believed to be interrelated to various body
systems. Pressure is applied to specific points to the sole to help in
healing, and in relieving stress. In addition to foot reflexology,
there are a number of practitioners that practice hand, ear and body
reflexology as well.
Some popular Eastern massage therapy
methods include Thai massage, Acupressure/Shiatsu, and Tuina. Thai
massage therapy is a bodyw... Read More
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Introduction To The Powerful Science Of Kundalini Yoga
This
article will provide a basic overview of what Kundalini Yoga is and how
Kundalini Yoga works. At the core of Kundalini Yoga lies Kriyas and the
best way to understand the methodology of Kundalini Yoga is to
understand Kriyas and their functioning. Kriyas are a set of exercises
done in a particular sequence to work on a specific theme. There are a
wide range of Kriyas available, each refined over thousands of years to
optimize their effectiveness. Kriyas utilize all the available
Kundalini Yoga mechanisms to work their magic. They employ asans
(postures), movement, pranayam (breathing exercises), bandhas (body
locks), mantras (sound vibrations), mudras (hand positions), laya yoga
(yoga of rhythm and sound), mental focus and meditation to do their
work.
Dynamic movement and asans bring expanding and contracting pressure via
multiple angles to various areas of the body, this is accompanied with
powerful pranayams, the combined effect of which is that the target
regions are saturated with highly charged and oxygenated blood. This
nutrient rich blood fills the capillaries forcing them to discharge
toxins and other harmful elements, which are then eliminated,
neutralized or expelled by the body. The health of the... Read More
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Healthy Benefits Of Tai Chi
Tai Chi
is originally derived from martial arts. It is a non-combat, self-paced
series of physical movements incorporated breathing and relaxation
techniques. Because the movements are low impact with minimal pressure
on the muscles and joints, Tai Chi is well suited to older people.
Through the graceful movements, Tai Chi fosters a calm and tranquil
mind that connects the body with the universe, the heaven and the
earth. It can be applied therapeutically to those who constantly suffer
anxiety, stress, insomnia, or tension. Many studies have shown that
regular practice of Tai Chi can support, unblock, and redirect the flow
of "chi", the vital energy, and blood, to enhance our overall health
and well-being.
With the focus on the interactions among the mind, body, and spirit,
and with the intent to use the mind to affect physical functioning and
promote health, Tai Chi is especially good for people with chronic
diseases, such as arthritis, high blood pressure, fatigue, balance and
coordination problems, or even cancer. Since its movements are not
strenuous, practicing Tai Chi does not require any special flexibility
or physical strength.
The history of Tai Chi is difficult to sort out and the true origins of
Tai ... Read More
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Meditation and Stress Management
Scientific studies show prolonged exposure to stress
may cause heart attacks, strokes, and some forms of cancer in certain
individuals. When left unmanaged stress can manifest a wide range of
symptoms and affect every part of the body.Although stress has
gotten a bad rap, it's actually not a bad thing. Stress is one of our
body's natural defense mechanisms that warns us of impending danger.
When the body perceives a threat, it sets off a process of biochemical
processes intended to help our body effectively deal with the crisis.Adrenaline
produces the "fight-or-flight" response. It speeds up the heart rate
and increases blood sugar to prepare the body to exert a burst of
energy. Adrenaline is intended to be used on as "as-needed" basis, not
an "all-day, every-day" basis.Cortisol is converted from
corticosteroids which are secreted by the adrenal gland when the body
is under stress. Cortisol is the primary stress hormone and affects
multiple areas of the body. It increases blood pressure and blood sugar
levels, and suppresses the digestive and reproductive systems.Today,
many people are living in constant fight-or-flight mode. This causes
the body to continuously produce and release stress hormones. Exposure
to ch... Read More
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Top Stress Management Techniques for Stress Relief
Stress influences our life and health quite
significantly. Stress can be defined as any psychological or emotional
condition that leads to an overall imbalance of the system. The effect
of stress can be profound. It may cause several complications ranging
from simple headaches to severe heart attack.Not all stresses
are bad. When you are doing exercise you are experiencing stress, but
it is temporary with a promise of health benefits if it can be
performed in effective fashion. However, if you are continuing your
exercise module for longer period than is actually needed, it has all
the possibilities that you are welcoming some disputable stresses in
your life. Hence, as it reveals, it is all in the way how you manage
stress rather than how you experience it. So learning and adopting
various stress management techniques in your daily life can actually
make you able to manage your life with full potentiality.Managing StressTypically,
stress is associated with two interrelated factors. One is external and
the other one is internal. External factors may include all and
everything related to your physical world, the world of job, home,
relation, events, diseases and others. On the other hand, internal
factors determin... Read More
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Stress - Impact on the Mind and Body
Stress leads to physical and or mental tension. If
stress becomes unrelenting and chronic it is a major factor in causing
disease. The stress reaction involves the whole body. Organs and
systems are constantly on the alert and physically prepared to respond
to the stressor - even when you are sitting behind a desk or making a
presentation or working too hard for too long or dealing with too many
stimulating projects at the one time or dealing with too many demands
on your time.Stress can adversely affect the mind and body in many ways.Alcohol,
tobacco and other substance abuse: problems dealing with stress can
lead to an increase in the consumption of substances such as alcohol,
tranquillisers, sleeping pills, other drugs, smoking and caffeine
consumption. Chronic tiredness/fatigue: with the
right levels of stress we are able to be productive, creative,
enthusiastic and healthy, However when we have too much stress we
become less efficient and productive and start to develop poor
interpersonal relationships. Together these factors can lead to mental
and physical fatigue which can lead to more stress and this often ends
in 'burn-out'. Depression: high cortisol levels and
serotonin-noradrenalin dysfunction - both... Read More
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10 Steps to Total Relaxation
With the increased pressures of modern life
more and more us experience times when we find it difficult to switch
off and relax at the end of the day. This can lead to sleepless nights
which creates further anxiety that can make life feel more unbearable.
Eventually this can create a feeling of being overwhelmed or stressed
out. However, there are lifestyle changes that you can make in order to
reduce your stress and promote relaxation in your life:
1) Get regular massages
We all know about the reputed benefits of a massage in aiding
relaxation of the body and mind. Whilst you could get a partner or
close friend to give your shoulders, back or feet a good rub down, to
truly feel long-term benefits you should enlist the services of a
trained professional to give you regular massages.
Don't think of this as an indulgent treat but rather an essential part
of your well-being routine. For as well as relaxing the muscles (and
making you feel as chilled out as an Eskimo), the benefits of regular
massage include improved blood flow and a boosted immune system.
2) Hang up your phone
When you leave the office you need to be able to switch off from work -
and that includes your phone! This is important to do as once your w... Read More
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Tranquilty for the Mind and Body Through Meditation
Tranquility for our mind and body is seen as a luxury, now a days.
Most people feel as though they do not have enough time for themselves,
let alone experiencing some inner silence. How could we experience it
when we constantly think about our hectic schedules and other various
obligations. Even during the those times of relaxation we find
ourselves watching television, listening to the radio, or talking on
the phone. Our mind is constantly engaged by some distraction that we
rarely get a chance to enjoy moments of inner silence.
When I initially started practicing meditation it was quite difficult.
I felt very irritable sitting for a couple minutes and I tried very
hard to stop my mind from thinking. Also, it felt as though the more I
tried to suppress my thoughts the "louder" they would feel. But, I
guess with time as I started focusing more on my breathing to attention
shifted. I was more focused on each breath rather than each thought.
When a person starts up meditating, our brain has a hard time dealing
with no stimulation.
I started developing an interest in meditation after taking a spiritual
course that emphasized interpersonal growth and wellness. This course
emphasized that when we think we tend t... Read More
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Indian Head massage
Indian head massage has evolved from traditional Indian techniques
used for thousands of years. It provides Indian families with
relaxation and healing on a daily basis, as well as playing a part in
rituals such as weddings and births. It is an alternative medicine
massage therapy in which the head, neck and Face and facial areas are
massaged with the purpose of manipulating energy channels. The goal is
to clear blocks in these energy channels that cause a build-up of
negative energy that are purported to cause ailments. Head and scalp
massage can be used alongside simple meditative techniques to provide a
simple and effective way to relax. Indian head massage is especially
good for relieving stress, tension, fatigue, insomnia, headaches,
migraine and sinusitis.
Indian Head Massage originated as part of regular grooming routines.
Indian women used vegetable oils such as coconut, almond, olive and
sesame to nourish the hair while promoting circulation through massage.
The treatments involves massage, shiatsu and acupressure techniques on
upper back, shoulders, arms/hands, neck, scalp and face. This relaxes
tense areas but, at the same time, helps to rebalance the energy,
clearing any areas of negativity. Indian he... Read More
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Qigong Breathing for Stress Relief
All of us experience stress in our busy lives. Stress
can have significantly different effects depending on how we deal with
it. Stress has been shown to adversely affect blood pressure, sleep
patterns, libido, and immune system. There have been thousands of
articles and books written on the subject of stress relief. Here is a
brief breathing exercise from the Chinese art of Qigong to relieve
stress and energize your body.Stand relaxed with your heels
together and your feet at forty-five degrees. Relax and take a couple
of slow breaths. Try to let your body settle and your pelvis to rotate
slightly forward with your knees slightly bent.Place your hands
slightly below your waist with your palms facing upwards. This will
rotate your elbows slightly outwards. Breathe in slowly as you bring
your hands up and out as if scribing a circle.When your hands
meet at the top of the circle, slowly bring them down the center of
your body with palms facing downwards as if pushing a long plunger. As
you breathe out, focus on the stress flowing out of your body, through
your feet, into the ground. Exhale fully. It may take some practice to
empty your lungs completely, but this will come.Repeat the above breathing three times. As ... Read More
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Breathing and the Breath
Most of us probably take breathing for
granted because it occurs unconsciously for us. It is only if or when
we have some sort of difficulty that we become aware of how our
body-life is dependent on this. Humans specifically, can last some time
without food, several days without water and only a few minutes without
oxygen.
As we grow older or if our musculature is locked up, this will diminish
our intake or utilization of oxygen. This in turn will affect our
overall level of energy and vitality. There is a body of evidence that
suggests that the level of planetary oxygen has decreased from what it
was many years ago and the amount of pollution in most cities is
increasing to an alarming level.
There are modalities such as the many martial arts techniques that
teach awareness of the breath and breathing. There are also therapies
such as Rebirthing and the general breath therapies that use the breath
as the general healing conduit.
When we take a closer look at breathing we notice how it will change
accordingly with different emotional states. If for instance we
experience a fright then the breathing will momentarily cease. On the
other hand there is a state of chronic ill health or pain the breathing
will most ... Read More
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Thai Yoga Bodywork
Lotus Palm: The Mindfulness of Touch
One of the ancient healing arts of traditional Thai medicine (along
with herbal medicine and spiritual meditation), Thai massage is a
full-body massage, performed on a floor mat, with both parties in
loose, comfortable clothes. It incorporates t'ai chi moves, rhythmic
motion, palming and thumbing along sen lines (energy lines), gentle
stretching and the conscious use of breath. The practitioner uses her
hands, feet, arms and legs to guide the recipient through various yoga
postures, while remaining focused on their own body-center. This
combination of movements and focused awareness creates a slow, flowing
"dance" around the recipient's body.
"Thai massage is a well-respected and proven healing art that's quickly
gaining popularity in the West because of its meditative approach and
its application of yoga's well-established benefits," said Kam Thye
Chow, founder of Lotus Palm, one of the first North American schools of
Thai massage, located in Montreal, Canada.
Chow, originally from Malaysia, has taught classes worldwide and
written books on the practice of t'ai chi and massage. He views Thai
massage as having far-reaching applications, and refers to the
technique more accura... Read More
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The Many Benefits of Meditation
The relaxing and healing powers of meditation are not
a new discovery. For thousands of years, meditation has been used in
Eastern religious and spiritual traditions as a method of uniting the
spirit and the mind. Through the years, medicine men and tribal doctors
have used the healing benefits of meditation. Meditation is fast
becoming a popular way to relieve the stress from the fast-paced world
that we live in as well as helping to improve both mental and physical
health.Some of the health benefits of meditation include:-
Lowers oxygen consumption in your bodyDecreases your respiratory rateIncreases blood flow Lowers your heart rateHelps to increase exercise tolerance in some heart patientsHelps to decrease muscle tension and pain associated with tension, such as headachesLowers the levels of blood lactate, which reduces the risk of anxiety attacksHelps to build self-confidenceIncreases
the levels of seratonin, which influence mood and behavior (depression,
obesity, insomnia, and headaches are often associated with low level of
seratonin)Helps to relieve the symptoms of chronic diseases such as allergies and arthritisHelps to relieve the symptoms of Pre-menstrual SyndromeHelps the body to heal quicker after surgeryB... Read More
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Amazing Benefits of Progressive Deep Relaxation
We often hear that we need to relax more and in our
modern world, with its constant pressures, knowing how to relax can be
difficult. However, there are many health benefits that we can
experience when we undergo progressive deep relaxation. You do not need
to participate in this relaxation all the time - just regularly, to
have the benefits that are listed in this article.There health benefits of deep progressive relaxation are many and varied. They include the following:Improved sleep:helps turn off negative sleep thoughtsquietens the mindrelaxes the body in readiness for sleepfall to sleep fasterstay asleep longerhave a better quality of sleepfeel more rested in the morninghave a greater sense of control over the mind and sleep Reduced stress levels:decreases stress hormone levels leads to: better sleeplower blood pressurereduced heart ratereduced breathing rateincreased immunity as there is an increase in T cell productionbetter digestionhealth in general improvescomplexion and skin conditions improve (as many are related to stress)decreased muscle tension leads to decreased:build up of lactic acid - decreased soreness of musclestightness in shoulder musclestension headachesbackachetightness of the jawtightness around the... Read More
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Start Meditating Today
If you want to keep pace with the fast pacing
technology, then you got to plunge into the ocean of meditation. Yes!
The regular practice of meditation techniques unleashes the reservoir
of potential lying dormant within. And it comes as a surprise to
oneself.Now the word meditation has become so prominent these
days that all of a sudden every one seems to be searching for that
right meditation technique. Certainly there are numerous benefits of
meditation like it helps to overcome stress, be at peace with oneself
i.e. establishing a harmonious relationship with one self and others
around.As the benefits of meditation are many, so are the
meditation techniques, especially guided meditation techniques. The
foremost questions that come in the mind of the seeker are: what is
meditation? What are the benefits of meditation? Which meditation
technique is the best for me? Do I need to do daily meditation? And do
I need to have a separate meditation room to practice meditation
techniques?Well, these questions arise in the mind of the
beginner, and for a beginner there are again a variety of choices for
daily meditation. It is advisable to follow a guided meditation
technique with the help of a meditation cd in a meditati... Read More
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Relaxation Techniques In Stress Management
If you are stressed out, you probably know that
relaxation techniques which will also help to relax the mind will be an
enormous help in resolving your problems. This article will outline
some relaxation techniques which are used in stress management and will
point to a website which has much useful information.Relaxation
techniques work on the idea that you can't be relaxed and uptight at
the same time. Relaxation exercises help reduce anxiety and stress.
Relaxation training can help you to control your body's reaction to
stress. There are basically two main ways: Learn how to turn off the
alarm system through various relaxation methods. There are more
sophisticated versions of these muscular methods, like the shower of
relaxation and progressive relaxation. If we consider cognitive theory,
its basic premise is that peaceful thoughts cause relaxation and
stressful thoughts cause stress. A massage provides deep relaxation and
improves physiological processes. Many people use specific relaxation
techniques including yoga, meditation and breathing techniques.
Sometimes spa-like music is used along with a collaborative counselling
approach to elicit the relaxation response. Although not proven
effective if used alon... Read More
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Stress Management, Life Balance and Prioritization Now
I find it very fascinating how we as a society have
an abundance of modern conveniences, yet we are more inconvenienced and
more stressed than ever before. We have so many choices, options and
things to want. We are all very busy people, doing so much, but somehow
leaving out the most important things. Since so many of us are living
our lives in chaos, life-balance seems to be a hot topic these days. Is
there any such thing as balance? Can we successfully keep all the balls
spinning on every facet of our lives and also feel energized, well
rested and ready for the next day? I'd like to ditch the word balance
and replace it the prioritization. I believe we need to get over the
notion that we should actually do it all each and every day and somehow
it is supposed to all fit and appear balanced. Each day we have to ask
ourselves, "What are the priorities today, what are the priorities in
my life overall?" "Does my daily doings reflect that?"When
giving order to the following: work/career, personal character/growth,
family, other interests such as entertainment, etc most of us would say
that our priorities are (and the order of things or course may vary in
your life) family, personal character, work/career and then ot... Read More
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Creating a Sacred Space
The word "sacred' has its origin in the Middle
Eastern word "sacren' which denotes "to consecrate", in Old French
"sacrer' and in Latin "sacrare' which signifies "to make holy". "Space'
derived from the Old French word "espace' and the Latin "spatium' is
defined as "to flourish, expand, and succeed." Further definitions
include "independence, privacy and freedom to follow one's own
interests." (Webster's New World Dictionary, 3rd College Edition)The
creation of a space or spot is critical to self-care especially during
busy holiday seasons and special events. In order to be the person you
want to be during a special event, having a space for a "time-in" helps
restore your equilibrium and allows you to be back in your own skin.
According to Nora Issacs, author of Sacred Spaces, a sacred space
"whether it's a room, a corner or merely a special chair- provides a
restorative refuge from the rigors of daily life." She also explains
that by establishing this sacred space one can gain clarity about their
life purpose and the difference one might make in the world. What a
great way to honor yourself by creating a sacred space in your home to
relax, refresh, rejuvenate, renew and retreat.You are might be
thinking. "The ki... Read More
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The Miracle Of Touch On Memory, Concentration, Survival And Stress
For hundreds of years, we have known that touch is
not only a sensation that can be enjoyed, but it is also absolutely
necessary for our survival. It was German emperor Frederick II who,
through his cruel experiments back in the 13th century, discovered the
human need for body contact. He devised experiments which involved a
group of orphans who were separated from others in an orphanage. This
group's only contact was with the foster mother and wet nurses who
bathed or nursed them. However, the women were neither allowed to speak
nor show any affection to the children under their charge. The
conclusion of this experiment was horrific - none of the children
survived.Touches are important, it is a means of creating
relationships. As a matter of fact, humans cannot do without touch, it
is just as important as food and water. Children and adults alike need
hugs to give them a sense of security and safety. Kisses or even a
squeeze of a hand give helps us express intimacy. There are many ways
we express our social bonds through touch, a business-like handshake
builds rapport and trust, a friendly pat on the back for a colleague or
teammate give a sense of self-worth. Different cultures from around the
world have differ... Read More
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Stress Less - Breathe More
I must start our by stating that I believe there is
good stress and bad stress. As in most things in life, there are
opposites: good and bad, yin and yang, light and dark"¦(you get the
idea). Let's start with the good kind and then work our way along the
continuum.When we put ourselves in situations where we challenge
our capabilities, whether it is competitive sports, public speaking, or
starting your own business, we are having an intimate experience with
good stress. Without these challenges, your life would remain stagnant,
albeit comfortable. If you are content to live life just below the the
surface, great; but maybe you just need a little encouragement or a
fresh perspective.Try replacing your fear with a heightened
sense of awareness. Look through eyes which are not placing judgements
on situations or people, and simply observe. Practice this relaxed
state of mind, and notice how your environment (and the people within
it) becomes more supportive.You could easily become adept at
coming up with reasons why you shouldn't face a challenge or make a
change, and the truth is sometimes your rational mind has a point. Just
be careful when your comfort zone gets too lived in--the more you take
roots there, the ha... Read More
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A Great Way to Stress Less
Today, in our fast-moving ever-changing world, we commonly find ourselves operating in the fight or flight mode - STRESS.When
you are stressed - tense, angry or frightened, you hold your breath.
Your body, deprived of oxygen, panics; every muscle reacts; your blood
pressure soars and you lose the ability to think clearly. If, at that
moment, you stop and take a deep breath, your energies realign and
center you in your Self.A deep breath will clear your mind and
allow you to focus on the present moment, giving you the space you need
for instinct and intuition to step to the fore of your mind and animate
your heart. Breath promotes feelings of expansiveness and the power to
direct your life. Most importantly, breath aerates your body, your
entire Being, promoting health and happiness, connecting your Life
Force, or "Chi" to the Universe. When you breathe with attention, you
enter into the Universal flow.Breath is a gift. It is life
force. Love soars on the wings of breath. With each breath you take,
you are inhaling particles of light, of energy; you are partaking of
the Universe.Breath is magical; a deep breath fills of every
cell in your body with oxygen and light, heals you, brings you back
into the present mome... Read More
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Finding Balance
We have all been there; a busy life with too much to
do and not enough time to do it in) How in the world do you juggle the
demands of a busy life and still feel fulfilled? The key is finding
balance. Balance must exist first within yourself and then within your
daily routines and experiences. It comes with practice and dedication.
Just like anything else, if you want balance you must intentionally
create it in your life. Wanting it is half of the equation. The other
half is taking all of the necessary steps that will bring balance into
your life. By focusing on yourself physically, emotionally, mentally
and spiritually, you can begin to uncover what keeps you from having
balance in your life and more importantly what you would rather have
that will give you the foundation for the kind of life you prefer.Balance
brings you peace, fulfillment and satisfaction, happiness and plenty of
time to live your life and pursue your goals. There are several steps
that you can take to bring balance into your life. By following and
implementing these 7 guidelines, you can begin to change your life now,
instead of waiting another day to begin feeling better about yourself
and your life.1. CREATE A VISIONA vision is a mental
pic... Read More
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Reflexology
Reflexology is a complementary therapy. This stimulates nerves
on the soles of feet, hands and ears, encouraging a favorable effect on
other parts of the body by the subsequent implementation of specific
techniques. Reflexology is generally carried out on the feet. It is
considered as one of most effective remedies against pain and stress
related diseases.
Foot therapy has existed in the world since the early ages in some form
or the other. Many of the contemporary cultures developed their own
methods which were based on the same theory. Most of these methods were
lost to time. Dr. William Fitzgerald of USA conceived the modern
reflexology on the basis of zone therapy in the early 1900s. Eunice D.
Ingham a physiotherapist and nurse by profession took the concept
further by researching positioning and effects of certain points on the
sole of the feet pertaining to the reflexes of the corresponding body
parts, ultimately leading to the portrayal of an anatomical map of the
body being superimposed onto the imprint of the sole of foot. At this
juncture she renamed the zone therapy to reflexology. From this point,
reflexology started to spread throughout the globe, moving again to the
countries which had already forg... Read More
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Yoga, the path to happiness
We all
hear about Yoga, meditation and other similar disciplines or
philosophies. Some of us think it's good exercise and some that it's
good for dealing with stress. Well, actually it is much more.
Yoga is something that can quite literally change your life. It starts
by showing you what is really going on with your life, you see truly
how your body functions, how your energy flows, how your emotions can
be out of control and most importantly how your mind really works. And
then you understand yourself much more. You can suddenly see clearly
why you behave as you do and how blind we are most of the time.
Actually Yoga can do much more for you. It is a system so ancient and
magical, it will touch your soul and transform your perception of
reality; you will be one of the few who can truly see. (as said in Zen:
Satori, which simply means direct vision).
Of course, at this point the biggest question most of you will ask is:
so which Yoga is the real Yoga? I mean, there are so many styles of
Yoga out there, which should I choose?
There is no one answer to this question. Most Yogis (adepts of Yoga)
will obviously vouch for their style. But the question you need to ask
yourself is not which Yoga path is right for you,... Read More
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Do you breathe correctly?
Breathing technique overview and breathing exercises
When we breathe naturally and efficiently we use only the diaphragm to
draw air into the lungs (belly breathing). Inefficient breathing is
characterised by expanding the ribs to draw the air in and therefore
leaving the lower third of the lungs practically unused. (Chest
breathing). This poor breathing technique is very common today and it
is associated with bad posture and previous learning.
Correct breathing should be practiced at all times when you are stretching (active and static)
and while exercising. Try and notice just how much better you perform
when your breathing technique is correct. Belly breathing can also be
done at times during the day when you remember. e.g. when in a queue,
if need to calm down, driving etc.
In combination to the exercises below it will not be long before you
are naturally breathing correctly at all times and then these exercises
will further advance your breathing efficiency with corresponding
health benefits.
Breathing technique exercises
These are designed to re-educate you about breathing correctly. They
should be done everyday for the first few weeks. Once these are
mastered you can move onto other breathing e... Read More
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Yoga May Provide Pain Releif
Those
who practice yoga are quick to praise this ancient art's ability to
increase flexibility and relieve stress. New research now suggests that
yoga may also be an effective pain management technique. Living
with chronic pain can be the cause of constant discomfort, rob you of
your strength reserves and create feelings of depression and anxiety.
Yoga techniques may minimize pain, medication usage and help you build
a fuller and happier life.
The best Yoga techniques for pain management are breathing, relaxation
and meditation. These three act to distract your mind from the pain,
reduce the sress, allowing you to "move through" the pain, lessening
it's full impact.
Relaxation can be mental or physical. Physical relaxation simply means
reducing muscle tension. It can reduce both acute and chronic pain.
Chronic pain often responds better to mental relaxtation techniques
such as meditation. Meditation is the conscience effort to reduce your
mind's "chatter" and to concentrate on "not thinking".
Yoga is beleived to reduce pain by assisting the areas of the brain
which respond to pain. The spinal cord also has a gate controlling pain
mechanism which Yoga is beleived to influence. Like other forms of
physical ac... Read More
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How To Treat Fibromyalgia Effectively
Fibromyalgia is a multisystem disease characterized by various and
diffuse symptoms including sleep disturbance, fatigue, headache,
dizziness, reduction in short term memory, hypersensitivity to
environmental stimuli, morning stiffness, irritable bowel and irritable
bladder, numbness and tingling, premenstrual syndrome, restless leg
syndrome, temporomandibular joint pain, noncardiac chest pain,
Raynaud's phenomenon, sicca syndrome, and anxiety.
Prevalence in the United States is 3.4% in women and 0.5% in men, with
increasing prevalence to age 80 years and women being affected 10 times
more frequently than men and familial clustering suggesting a genetic
etiology.
It is chronic and, because the symptoms do not follow strict anatomic pathways, is often misdiagnosed and poorly treated.
Functional MRI studies have demonstrated that the brains of patients
with fibromyalgia react differently to pain stimuli than the brains of
patients without fibromyalgia. Thus, the problem appears to be that the
brains of fibromyalgia patients have different functional, electrical,
and chemical differences than the brains of people without the
disorder. In other words, patients with fibromyalgia handle brain
inputs and outputs of diff... Read More
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The Top 5 Ways to Relieve The Stress in Your Life
These
days, most people live hustle-bustle lives, and sometimes things can
get pretty stressful. Some stress is good for us, but too much on a
regular basis has been shown to contribute to many serious health
conditions. In this article, we'll give you five great methods for
relieving stress, at least one of which most people will be able to
incorporate into their lives on a regular basis.
Exercise - is probably the best stress reliever going. The release of
endorphins from aerobic exercises like running or biking can really
help to calm you, but it's not necessary to work out intensely to feel
the stress-relieving benefits of exercise. The slow movements and
focused breathing of most forms of yoga, or just simple stretches, can
really help you to feel energized and relaxed.
Meditation. - is a hard sell for most people in Western society,
because it means they have to sit quietly and do what seems like
"nothing". Feels very strange when compared with what they're used to -
multitasking, running around like crazy, and having a million different
random thoughts bouncing around in their head. However, if you can find
the time on a regular basis to sit quietly, clear your mind and focus
only on your breathing, chasi... Read More
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Health Benefits Of Massages Therapy
The last
three decades have seen a huge resurgence in the popularity of massages
therapy, and its healing effects on the body. No longer considered
something tawdry, the people of America are embracing massages therapy
and its various forms, to help them live their day to day lives without
pain. Fifty percent of all people who visit registered massage
therapists are men, and the most common reason for anyone to visit a
massage therapist is for relief from stress.
Our lives in the 21st century are deemed to be the most stressful in
all of history. We work longer hours than ever before, endure long
commutes to and from work, and then sit in often cramped offices for
most of the day. Coupled with this are the effects of our western
extravagant lifestyles, it is no wonder that so many of us in the
United States live in permanent fight or flight mode. This is why
various massages therapy techniques can be beneficial to people's
health to get relief from all the stresses.
The United States Department of Health studies on stress and the
effects it has on the human body are startling. Unless we learn to
relax, stress can and will kill us, and is certainly the biggest factor
in heart attacks and strokes. When we spend to... Read More
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Yoga: Practice Hard & Heal Fast?
As a
yoga teacher, I'm always telling students to go slowly, breath deeply,
and take it easy; but there's always one person who doesn't hear a word
I'm saying... the guy who grits his teeth, grunts, moans, and sprays
sweat across the room every time there's a posture change.
Why do people do this? Well, that guy used to be me, so let me explain.
ENTHUSIASTIC NEW STUDENTS A new student will often walk in the door
expecting to snooze through class, but ninety minutes, 35 postures, and
3 OMs later, that same person walks away a weak, wobbly mess.
For me, this is the best kind of student because the shock of their
first class often makes them ultra-motivated, committed, and wiling to
try anything to restore some balance in their life.
PRACTICE HARD
Many yoga teachers (myself included), will tell you to take it easy, be
safe, and take your time. This is good advice that should be followed,
but I'd also recommend that you practice hard.
What I mean is show up to class, listen to your teacher, and do as he
or she says. Read books, try postures at home, wake up early, roll out
your mat, and practice, practice, practice!
Yoga can work miracles, but you have to work too.
HEAL FAST
Some part of my body is usually a ... Read More
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No Wasted Moments
It occurred to me recently that we may be exceeding the speed limit.
Technology creates an illusion of instant communication with people
halfway around the world. Time blurs into abstraction in meetings
spanning half-a-dozen different time zones. (A friend insists it would
be easier if we all just switched our clocks to GMT. There are days
when I agree.) Corporations become global in the blink of an eye.
Employees squeeze into a shrinking "Do More with Less" box, as if
productivity could be a bottomless reservoir.
Working lunches expand into working breakfasts, coffees, and dinners.
Teleconferences provide stellar opportunities for multi-tasking, with
telephone headset firmly implanted in the ear (when will they be doing
this surgically, I wonder?), leaving both hands free on the keyboard to
answer email and send instant messages.
Blackberries and ever-smaller laptops invade conference rooms,
ostensibly for note-taking but actually for even more multi-tasking. I
was horrified a few years ago by a high-level consultant who sat in a
conference with a client - working on a proposal for another client.
Almost everyone I meet seems slightly panicky, with the wide-eyed
expression of a small gazelle scenting a predator.... Read More
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Slowing Down...the Fast-Acting Relief for Stress and Anxiety
It is usually normal to experience stress and anxiety after a hard
day's work or even during a friendly game of billiards. Stressed out
people are usually tired, irritable, and may even show some signs of
over-vigilance. Their worries, which are usually irrational and
exaggerated, cause them to frantically move about in a mad rush.
Apprehensions and fear, on the hand, can make them feel paralyzed and
unable to think or respond properly to the situation that troubles
them.
A common problem faced by people with stress and anxiety is
sleeplessness. Sleep is a biological need to allow the body to rest and
recuperate. However, anxious and stressed out people cannot get enough
rest because their worries bother them even at night. Instead of
getting relaxed and eventually falling asleep, the worries, fears, and
apprehensions take over. The severe inability to get some sleep or
maintain sleep for a considerably long period of time is called
insomnia. If left untreated, insomnia can even pose serious dangers to
a person's health. The extreme tiredness brought about by lack of sleep
can make a person lose concentration and physical strength. A lot of
accidents, particularly those that involve driving a car or the use of
... Read More
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Piriformis Syndrome- It's Got a Lot of Nerve
The
piriformis muscle, one of only two muscles that connect the legs to the
spine, is classified as an external rotator that assists in turning
your foot out. It is an abductor, meaning it is involved in drawing the
leg out to the side away from the body. It also assists in extending
and stabilizing the hip joint. The sciatic nerve is the longest of the
whole body. These two innocent functionaries can get together to create
a common and often vexing ailment: Piriformis syndrome.
The piriformis is a short muscle that attaches on the upper portion of
the greater trochanter, a knob of bone at the top of the outer thigh.
It comes across the back of the pelvis to attach on the front or inside
portion of the sacrum. The sciatic nerve is formed by five nerve roots
from the lower spine and enters the leg by exiting the pelvis through a
space called the greater sciatic foramen. It descends along the back of
the thigh until it splits into the tibial and common peroneal nerve,
which innervates the muscles of the lower leg. The tibial nerve goes on
to innervate the muscles of the foot.
Sciatica is a condition where the sciatic nerve is compressed most
often through the bones of the lumbar spine as a herniated disc or
sp... Read More
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Ayurveda: Alternative Medicine From India
For the
past few decades, the field of medicine has been largely influenced by
the medical philosophy of the Western world. The emphasis of Western
medicine has been predominately curative, relying on chemical
preparations and invasive surgery as means of treatment.
In contrast, Eastern medical and therapeutic philosophy focuses on the
more metaphysical side of human illness and treatment. Its practice is
hinged on the use of a variety of methods ranging from the use of
medicinal plants and herb, massage, acupuncture, aromatherapy, pulse
reading, and other alternative healing methods. These methods are now
gaining acceptance even in modern societies, in a large measure, due to
the increased awareness about the healing arts of China and India.
There are volumes of literature on traditional Chinese medicine. But
what also deserves wide recognition is the folk remedies and
traditional practices in India which are also ancient and effective, at
least, according to those who have tried them.
Ayurveda, a healing system native to India, is a centuries-old practice
that has recently been given attention by Western science. Like
traditional Chinese medicine, Ayurveda practitioners adhere to a
particular medical philoso... Read More
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The Feeding of Spiritual Food for our Spiritual Growth
How many
times have you heard the old cliché "Man does not live by food alone"?
As humans, we have a myriad of requirements in order to sustain a life
of quality and growth.
There are many parts of us that must be fed, the most important being
our spirit. As this is often intangible and nebulous to most us, this
is the element in our lives that often gets shunted to a low priority.
Our spirit is what drives us forward and we are all immortal infinite
beings, but we function here on the earthly plane and so we tend to put
our physical requirements first before examining what it is that we
really need on a spiritual level.
What we need is spiritual food, we need time, love and nurturing. We
require attention and it is our primary mission in life to give that to
both ourselves and others. This may be through rearing children,
furthering human knowledge, contributing to our community or
communicating with others and generally providing support. It is
vitally important to feed ourselves as we will not be able to feed
others successfully unless our own vital needs are taken care of.
Some of us might say "oh, I don't have the time" or "I have all these
other things I have to do" or "the children need me" and t... Read More
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The 5 Greatest Ways To Reduce Your Stress Levels Today
1. Using
breathing exercises: The best thing about this one is that you can do
it anywhere and it doesn't cost a penny and you don't need any special
type of equipment.
For example you could be stuck in the worst traffic gridlock and not
moving anywhere and you could use this time for some productive use
with a few minutes of relaxation. And if the worst happens and you fall
asleep don't worry the guy behind you is bound to wake you up with the
blast of his horn.
2. Laugh: We all know how much better we feel after a good laugh. The
process of laughing can change our hormone levels and put help put some
good chemicals into our bodies.
And if you find it hard to laugh try to break out a smile even if it's
forced. If you don't believe me you can try this out the next time
you're angry you'll notice that it's very hard to be angry with a smile
on your face.
(By the way if you can do the two together you may just be a lunatic!!.. did I make you smile? Good job done!)
3. Visualize or day dream: Just because it seems that your world
outside is beyond your control doesn't mean you can't control what's
going on inside. Try to bring up on of the best memories you can and
place you self back in them. Whether it was that t... Read More
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Alternative treatment! Reiki and energy healing FAQ
Alternative treatment! Reiki and energy healing FAQ
Reiki is often misunderstood by the mainstream media and public
opinion. Seen as a hoax or even witchcraft and an opening into devil
worship! Misinformation and poor understanding of Reiki has led to many
myths developing so I thought I would but down a simple FAQ about the
main aspects of Reiki to help bring a clearer picture to the art.
Q. "What is Reiki?"
A. Reiki is originally a Japanese art of energy healing which
promotes stress reduction and relaxation that promotes self healing. It
is typically administered by laying hands on a person to allow life
force energy to flow into the subject. Boosting this energy helps us by
being happier and healthier which can counter illness.
Q. "What does it feel like?"
A. Reiki treatment has been described as sensations of heat or
coolness, "pins and needles" tingling, vibrational buzzing, electrical
sparks, Throbbing, numbness, itchiness and even drowsiness.
Q. "Is Reiki a religion?"
A. No! Reiki is not a religion. While spiritual in nature Reiki
does not have any dogma or churches or anything of the sort. It is also
not linked to faith healing or witchcraft. It can be seen as a very
personal spiritual thing and ma... Read More
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Yoga Primer 101
Recently,
I joined the gym (make that re-joined the gym!). Part of the sign up
procedure (a.k.a. marketing funnel) is to offer a free session with a
personal trainer. Always eager to improve my knowledge of resistance
training, I signed up for a session. I was surprised to learn that my
daily yoga practice will shorten my recovery time when training. In
fact, my trainer mentioned that he himself (a champion Extreme Fighter)
would be adding yoga to his training routine.
Yoga supports a holistic approach to medicine, and thereby fitness.
Yoga is one of the few practices that looks at the big picture of your
overall health and allows you to take care of your entire mental and
physical wellbeing. Yoga practioners not only experience improvement in
flexibility, strength and in some cases, cardio vascular conditioning,
but also relieves stress and gain improvements in their mental health
and emotional well-being.
Yoga is a whole body exercise and can be practiced as such. There are 8 branches of Yoga:
1. Yamas: This is basically your attitude to life and those around you. There are 5 Yamas:
a. Ahimsa or non-violence:
b. Satya being truthful
c. Asteya or non-stealing
d. Bramacharya or moderation
e. Aparigraha, ... Read More
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Modern Styles Of Yoga: A Beginners Guide
When you
first start practicing, it's easy to get confused with all the
different styles of yoga that are offered. Below is an overview of the
most popular yoga styles to help alleviate any confusion.
HOT YOGA (a.k.a. Bikram Yoga) Hot Yoga was founded in Los Angeles by
Indian-born, Bikram Choudry, and is taught in studios heated to around
37 degrees Celsius. Our skin in the biggest detoxifying organ in the
body, and sweating is one of the best ways to cleanse our system. The
heat also helps students work deeply and safely to strengthen and
lengthen their muscles and connective tissues. A bottle of water and a
towel are essential- and be prepared to sweat! To learn more, visit: www.BikramYoga.com.
ASHTANGA YOGA
As taught by Sri K. Pattabhi Jois in India, Ashtanga Yoga is a set
series of postures linked together by vinyasas (flowing movements
connected by breath). Traditionally, classes are taught in a "Mysore
style" which means students self practice, and a teacher helps and
adjusts as needed. In Ashtanga, breath, bandha (internal locks), and
dristi (point of focus for the eyes) are the most important elements
while practicing asanas. Pattabhi Jois says, yoga is "99% practice, 1%
theory." To learn more, visit www... Read More
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Benefits Of Yoga: A Beginner's Guide
Circulation
Oxygen is the source of life for every cell in the body. It heals our
wounds, kills germs and bacteria, and ensures the strength and vitality
of all living tissues. Blood is what carries oxygen throughout the
body, and physical activities like yoga raise the heart rate and
increase the circulation of oxygen-rich blood.
What makes yoga particularly beneficial is that it also boosts blood
circulation to often-neglected areas of the body like joints,
connective tissues, and internal organs. Deep stretches, twists,
backbends, and muscular contractions signal the body to send blood to
those specific areas.
Detoxification
Toxins are all around us--in the air, in our food, and in the
water--but fortunately, our bodies are designed to naturally eliminate
these poisons through the skin, the breath, the blood, and the organs
of elimination. So how does this relate to yoga?
In almost every yoga class, you sweat, you breathe deeply, your heart
rate rises (increased circulation), and you massage and stimulate the
organs of elimination through twisting and bending postures. For
detoxification, a regular yoga practice is extremely effective.
Strength and Flexibility
Many people think that in order to change their... Read More
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Feel Good!
Copyright (c) 2007 Char Cooper RN, MSN, APRN
What does it mean to feel good? Well, that's going to be different for
everyone, but many people describe it as a contentment, joy, peace, or
happiness. Most of us prefer to feel good than the alternative.
How can we feel good with everything that's going on in our world, and
in our lives? What you focus on expands. If you watch the news, read
the papers, focus on what's not working in your life, you may be
bombarded with negative thoughts and feelings. What if you watched and
read less of that stuff. What if you focused on the 80% that is working
in your life instead of what you don't think is working? What if you
focused on what you do have, instead of what you don't have? What if
you focused on solutions instead of problems? What if you were grateful
for all the positive in your life and in your world (because there
really is far more positive than negative)? What if every time a
negative thought came into your mind you replaced it with a positive
one? Do you think your perceptions would change? Do you think you would
start to ....feel good???
Why feeling good is important. When you feel good you approach
everything in your life with a better ou... Read More
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Relaxation Techniques
Relaxation techniques are an enormous way to help you quest for stress management.
Relaxation isn't just about peace of mind or enjoying a hobby.
Relaxation is a process that decreases the wear and tear of life's
challenges on your mind and body. Whether you have a lot of stress in
your life or you've got it under control, you can benefit from learning
relaxation techniques. Learning basic relaxation techniques isn't hard.
Explore these simple relaxation techniques to get you started on
de-stressing your life and improving your health.
There are ample of sources of stress in the world now a days. As the
old saying goes, "there's no need to look for trouble, because trouble
will find you all on its own". All of us have troubles and worries,
along with all these stresses, few of us even have time to kick back
and relax. If you suffer from anxiety and did you wish to ease that
anxious moods you have and feel relax for a while? There are number of
relaxations techniques you have that you take a little time and are
highly effective which you can done anywhere even at work.
If I were to find a perfect relaxation techniques I would preferred to
make a fortune... Read More
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Relaxation Techniques. 7 Ways Of Reducing Stress And Improving Health And Well Being. Part 1 Of 2
Relaxation Techniques. 7 ways of reducing stress and improving health and well being. Part 1 of 2
Why do we need relaxation techniques? Stress is the bane of modern
living and we all suffer from it in one way or another. Stress is a
normal part of everyday life but from time to time it can become
debilitating. When it does it takes a heavy toll on our bodies,
emotions, minds and quite possibly those around us especially our love
ones. Many experts have determined that heart disease is linked to
anger and irritability brought on by mental stress. Too much stress
brings about chemical imbalance that can lead to or cause a heart
attack. Managing your anger and attitude is significant to the health
of your heart and general well being and relaxing effectively can help
you manage that debilitating stress.
Practical relaxation techniques. Learning to apply a relaxation
technique that works for you is important. If you are feeling stressed
out, worn-out by fatigue or just simply having a real bad day, the best
thing to do is relax before that harmful stress gets the better of you.
There are many relaxation techniques available and the following are
what I think are the most practical ... Read More
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A Simple Meditation Preparation
Meditation
is a wonderful way to calm your mind, clear your thoughts, and bring
you to peace with the world. It is also a deeply personal experience,
and requires your complete concentration. If you're new to meditation,
or looking for a way to refresh your routine, here are a few tips for
getting started.
Location, location, location
Where you meditate is almost as important as how you meditate.
You should find a place that has good feelings and memories for you,
and that resonates with your spirit. It should be quiet, and preferably
outside, which brings your spirit closer to nature.
There are group meditations, and a group meditation can have
good energy and enhance your own personal meditation. However, you
should not try to meditate where other people will be a distraction.
Meditation is all about connecting with your own spirit. If being
around other people will make that difficult, then you should meditate
alone.
Be choosy with your time
When you're meditating, especially the first time, make certain
that you have no time constraints. It's very challenging to find peace
and stillness the first time you do it, and that basic "I need to..."
thought nagging at the bac... Read More
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Migraines and Massage
Whether or not you are
taking prescription and over-the-counter medications for migraine
relief you might find that alternative treatments are helpful in
managing migraine headaches. One such treatment is massage therapy.
Massage in general is suggested for stress relief and stress is
considered a trigger of migraine headaches.
A recent study examining the effect of massage therapy on migraine
suggested very positive results. The massage therapy subjects reported
fewer distress symptoms, less pain, more headache free days and fewer
sleep disturbances. They also showed an increase in serotonin levels.
Serotonin is a neurotransmitter found in the brain that is important in
reducing pain. Prior to a migraine episode, serotonin levels have been
noted as high in migraine patients versus non-migraine. The idea is
that a relaxing massage can decrease stress, promote well being and
help reduce migraine frequency and pain.
When A Migraine Attacks
At the onset of a migraine, try massaging your own face, head, neck and
shoulders, or have a friend or family member perform the massage.
Having someone else massage you is helpful for hard to reach areas such
as the back. It's also important to relax your musc... Read More
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Massage Techniques
As many people can tell you having a massage is capable of giving you
lots of great benefits. Among the many ways that you can achieve this
relaxation is by the different massage techniques that are used for the
massages. Each massage therapist has different favorite techniques that
they use.
One of the massage techniques that are used is that of the Swedish
massage technique. In this technique the massage uses kneading and
tapping strokes to soothe the body’s pains. These strokes are used
along the entire body. By using the Swedish massage techniques the
tension that is found in the muscles is relieved.
This massage technique uses effleurage, petrissage, friction,
tapotement and vibration. These massage techniques are easy for anyone
to learn. The effleurage technique is to used to stroke the tenseness
out of the body. In petrissage the various sore and aching muscles are
lightly grabbed and lifted.
These are just part of the Swedish massage technique that can be used.
Another of the massage techniques is that of Neuromuscular massage
technique. Here the massage is applied to healing the individuals
muscles. This form of massage technique is that it is a deep tissue
massage.
This massage is used to in... Read More
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Shiatsu Massage Therapy
Shiatsu Massage Therapy is a finger-pressure technique that is
developed in Japan. It is gaining much popularity in the holistic world.
Shiatsu Massage Therapy makes use of the traditional acupuncture points
(Meridian points) of Oriental healing. The meridian network provides
life giving and life-sustaining energy to every part of the human. It
is this network that connects all the organs, tissues and cells in the
body. This is in fact, the basis of understanding on how this form of
massage therapy work. By stimulating the meridian points on the
exterior of the body, changes can be made internally. Similar to
acupressure, shiatsu concentrates on unblocking the flow of life energy
and restoring balance in the meridians and organs.
The Massage Therapist applies pressure with the finger, thumb, palm,
elbow or knee to specific areas located along the energy meridians of
the skin. Strokes used include tapping, squeezing, rubbing and applied
pressure.
The many benefits of Shiatsu Massage Therapy include:
� Deep muscle and tissue relaxation thus relieving back and neck pain, whiplash injury, frozen shoulders, etc.
� Stress reduction and management thus reduces headaches and migranes, pre-menstrua... Read More
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Massage Therapy
What was once considered luxury is quickly coming to be seen a serious
medical aid, as 3,000 years of research and practice have demonstrated.
Massage therapy is what it is, and while the Eastern worlds have turned
this art into health-beneficial techniques, it is only recently that
the western world has come to embrace it, and so happily realize that
massage is not only feels pleasant, but can also ease pain and prevent
disease.
The techniques used in massage therapy vary widely, and any one massage
therapist will be trained in a few, if not a wide array, of the many
existing techniques. Massage therapy, a combination of pressing,
kneading and stroking various parts of the body, does much more than
relieve stress, which is one of its most obvious and immediate benefits.
Fortunately, stress relief is just the tip of the iceberg of massage's
health benefits, and as doctors have come to realize this, massage
therapy has become a common sight at the doctor's office � from
chiropractor to physical therapist. Massage therapy penetrates
circulation and lymph nodes, thus improving blood flow and the
effective removal of wastes from the body. Better circulation and a
more efficient lymphatic system will improv... Read More
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Experience The Many Benefits Of Aromatherapy
Aromatherapy
is a wonderful way to relax after a long stressful day. Using different
scents have been proven to change moods and make it easier for you to
see the world with a more positive outlook.
Research has indicated that when the senses are stimulated, it can
actually reduce the amount of stress that you feel on a day to day
basis. It can help to alleviate the negativity that surrounds you and
help you to unwind at the end of a long workday. There are many
different scents that can be used for different purposes.
People have been using aromatherapy for centuries. The oils and
fragrances from the flowers have been used to cure headaches and to
rejuvenate the body and relieve stress and tension for hundreds of
years. Research has concluded that stress it the number one cause of
headaches, and with aromatherapy it can be relieved almost immediately.
Aromatherapy can be used in different ways. It can be used as a "pot
pourrie" style fragrance where a relaxing scent is released into the
air. It can also be used during a massage for a totally relaxing
experience. It is important that person giving the massage be
experienced in aromatherapy techniques. There are certain ways that the
oils need to be diluted in... Read More
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The Art Of Massage Done Right Helps Reduce Stress, Pain And Accumulated Toxins
The art of massage has been around since time immemorial, widely
practiced since hundreds of years by the Chinese, Indians and the
Greeks. Though massage started off as a pain-relieving technique,
medial practitioners now recognize that it also improves blood
circulation by stimulating the lymphatic response; it is also well
known that massage helps the body in throwing out accumulated toxins.
Massage is an ancient "bodywork" technique that is used to iron out
muscle stress and also to provide relief from pain by applying pressure
at sensitive points of the body.
Massage is beneficial for the many variables present in the body. It
can strengthen the skin, relieve muscular and joint pains, and can also
help in adding that element of robustness in ligaments, tendons and
connective tissues. It also has the propensity to fortify the
gastrointestinal system and the reproductive organs.
Only a professional massage therapist who has received adequate
training can deliver a beneficial massage treatment. Though traditional
massage involves administering pressure using hands and feet, nowadays
the massage market is swamped with many mechanical aids that help in
providing more depth and variety to the practice of massage.
... Read More
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Stress...Do You Actually Need It In Your Life?
Surprisingly, the answer is yes, with research showing over and over that the healthiest and most productive people are
those that learn to manage stress - not avoid it.
Since stress stimulates your physical and mental performance, you actually want to find ways to keep it at an optimal level.
This way, it becomes a positive force in your life.
So, as unbelievable as it sounds, the name of the game is not to try to eliminate your stress.
Stress 101 - The Basics
Simply put - stress begins when demands are placed on you.
Your mind then has to try to figure out whether or not those demands are at all threatening (either physically or
psychologically).
If your brain decides there’s a chance of harm, then it triggers a "stress response" (also called a "fight or flight
response" because it causes the same bodily changes that let your ancient ancestors fight or flee from predators).
And here’s what happens when the "stress response" is triggered:
1. Your heart rate and blood pressure increase (to get blood to your muscles).
2. Your breath becomes quick and shallow (to get oxygen to your muscles).
3. Your muscles tense (to prepare for activity).
4. Your digestive and repro... Read More
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Health Benefits of Foot Massage
Massage of any kind is relaxing and promotes a feeling of calmness. To
many health practitioners, in fact, foot massage has been known to be
good for health and well-being. Foot massage is common throughout the
east as a healing method. In the east, foot massage is not only
practiced on adults but on children as well.
Foot massage or reflexology works in the same manner as acupuncture.
Each area of the foot corresponds with another area of the body and by
massaging each part of the foot, you may be working on your liver,
kidney, colon, stomach, etc. Thus, if you experience constipation, a
massage through your feet can help in your bowel movement problems.
Health benefits are not entirely proven, but many claim they work. It
is said that reflexology can get rid of toxins, help your circulation,
improve body functions and even improve memory. A professional foot
reflexologist can even diagnose the health problems that you are facing
just by massaging your feet.
Foot massage can be really painful. This is especially if more pressure
is applied. Screams of pain from a patient in a foot massage center is
not uncommon. However, this should not deter you, if you are
considering a foot massage. Just explain to th... Read More
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Avoiding Common First Time Massage Mistakes
Common First-Time Massage Mistakes
You can’t really make a mistake when you receive a massage. However,
there are a few things that most first-timers do that can make it
harder to relax and that create difficulty for the therapist. Knowing
about these things in advance will help you avoid them and have a
better experience.
Getting Frustrated: Receiving massage is a skill like any other. It
takes time to allow yourself to fall into a comfortable rhythm with
your therapist and focus on the massage. It’s easy to get frustrated
with yourself for not being able to pay attention and simply relax.
After you’ve received your first massage you’ll know what to expect.
There are no “massage police” and no one is going to know if your mind
wanders a few times or you fall asleep (unless you snore, of course!).
Try focusing on your breath and on feeling the sensation of the
therapist’s hands.
Helping: When the therapist is lifting or moving your head, arms, or
legs, you don’t need to help unless asked. Pretend that you are a limp
noodle and simply let him or her move you. Tensing up or trying to help
and anticipate what they want will negate the therapeutic effects of
the range of motion, stretching, or... Read More
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The Power of Touch for Pain Relief: Basic Facts
Massage is well known for reducing stress and promoting relaxation.
And, a growing body of research also shows that massage therapy is
effective for relieving and managing chronic and acute pain, a
significant national health problem. According to the National
Institute for Health, more than one-third of all Americans will suffer
from chronic pain at some point in their lives, and approximately 14
percent of all employees take time off from work due to pain.
Increasingly, massage therapists are being incorporated into pain
management programs of hospitals and health care organizations. The
Joint Commission on Accreditation of Healthcare Organizations has
suggested massage therapy as one means to manage pain without use of
pharmaceuticals.
According to a recent American Hospital Association survey about their
use of CAM (complementary and alternative medicine) therapies, among
the 1,007 hospitals responding, nearly 82 percent of the hospitals
offering CAM therapies included massage therapy among their health care
offerings -- with more than 70 percent utilizing massage therapy for
pain management and relief. In a recent consumer survey commissioned by
AMTA, 91 percent of respondents agreed that massage can be ef... Read More
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Sports massage can help athletes stay healthy, perform better and recover faster.
f you engage in any regular athletic activity then you have likely
experienced the consequences of your attempt to maintain a level of
fitness. Muscle strains, pulls and aches are common occurrences of both
professional and amateur athletes alike. Sports massage can help reduce
the frequency and severity of these ailments. And that's just the start
of the benefits.
Whether you are participating in competitive sports or simply
exercising to stay in shape, massage will help you to remain in better
condition in general and will help to prevent injuries during
competition or workouts. Massage can help an athlete to train more
effectively, perform better and recover more quickly.
Vigorous training can lead to muscles that are rigid and inflexible.
These muscles may look terrific on your frame but they are vulnerable
to injury and may hinder performance. Muscle tension may result in an
imbalance within the musculo-skeletal structure and may add stress to
joints, ligaments and tendons. A well-trained sports massage therapist
can detect these irregularities and, by applying proper techniques,
help to restore the flexibility and elasticity that reduces these
potentially harmful stresses.
Sports massage is essential... Read More
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Massage Therapy for Senior Citizens
Massage therapy can offer senior citizens a number of benefits that
will greatly improve their sense of health and wellbeing. As the
population continues to age, it is important to consider ways that we
can work to improve the lives of those affected by the passing of time.
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