What is Arvigo? by Austin Dixon, L.Ac.

IMG_3246

 

This past August I spent a week in Highlands, NC on top of a mountain learning the Arvigo Techniques of Maya Abdominal Therapy with a group of amazing women. Though I didn’t really know what I was getting myself into when I drove atop that mountain, I was excited and anxious to dive into these teachings. The result was an incredible experience and an opportunity to reconnect with myself on a physical, emotional, and spiritual level using the massage tools I learned. I drove home invigorated and ready to share what I had learned.

What is Arvigo Techniques of Maya Abdominal Therapy, otherwise referred to as ATMAT?

Though abdominal massage has been practiced for thousands of years by the Maya people of Central America, the development of ATMAT and its use worldwide is still fairly new. Arvigo Techniques of Maya Abdominal Therapy is mainly known for helping relieve gynecological and digestive issues, but is also helpful for prostate health. It is a non-invasive, external manipulation of the reproductive and digestive organs. The massage repositions the organs and increases blood, lymph, and qi flow. From a Traditional Chinese Medicine perspective a disruption in the body’s circulation of blood, lymph, and qi results in dis-ease. Dis-ease, being the lack of ease, the lack of comfort, the lack of efficiency in the body. This could range from gas and bloating after eating to more serious illness and disease. Therefore proper circulation is imperative to health and ATMAT is a great way to achieve this.

I am excited to incorporate Arvigo Techniques of Maya Abdominal Therapy treatments into my practice. Please feel free to reach out if you have any questions. My email is austin@austindixonacupuncture.com

IMG_3098

Advertisements

Rose. Thorn. Seed. by Austin Dixon, L.Ac.

I love the start of the new year. I actually love new year’s resolutions (otherwise known as “intentions” in the world of mindfulness). The new year feels like an opportunity for a fresh start and I love fresh starts. I love mornings, birthdays, season changes, and new years because they are filled with the possibility for positive change. I love to see what unfolds with the passage of time. Of course, positive change cannot occur without a little planning (have I mentioned I am a Virgo and I love planning? Creating a to-do list and organizing my calendar is a magical experience as far as I am concerned).

So how do we do that (you know, in a fun and not tedious way that everyone would like, not just a Virgo)? With a little exercise known in my house as….Rose. Thorn. Seed.

9157706609_b479f6d0c8_n

Let me explain.

Rose = favorite part of the day (week; month; season; year).

Thorn = least favorite part of the day (week; month; season; year).

Seed = a thought or idea you want to plant for tomorrow (next week; next month; next season; next year).

It can be done daily, weekly, monthly, seasonally. It can also be great on Birthdays and of course, New Years. All of the Above!

You can do Rose. Thorn. Seed by yourself with a pen and paper, mentally over a glass of wine or cup of tea, or verbally with a partner, friend, or your whole family. We do this exercise over dinner every night in my family. We also do it for birthdays with friends and on new year’s eve (which is also my husband’s birthday) reflecting on the whole year and looking into the next.

My husband and I started this when we lived in Brooklyn, before kids. We were both in school and working two jobs and never saw each other. We led completely different lives. I was doing acupuncture, teaching yoga, working as a nanny and dancing, while he was working with computers, making Facebook video games and working on an Off Broadway show. I had as little insight into his world as he did mine. By checking in each day with our Rose. Thorn. Seed it sparked dialogue about things we would otherwise fail to mention about our day. We had been together since college and I started learning new things about this man.

Rose. Thorn. Seed. is also a great exercise to do when you are looking to make a change in your life but feeling unsure about what or how you want to change. A lot of the time we know we aren’t happy or satisfied but don’t know why. By writing down your Rose. Thorn. Seed. daily for a few weeks it is likely you will begin to see a pattern in your likes and dislikes. This is a great tool to help you pinpoint what you want to change. It is a way to get to know yourself better and create changes that will help you live a more inspiring, happy life.

Stay tuned for more on Rose. Thorn. Seed.

Join me on this journey for an acupuncture/yoga workshop at InsideOut Body Therapies that will help put these ideas into play.

Happy New Year everyone!

 

Breathe and Wellness Follows by RJ Lisander

Conceptual close up of a little girl blowing a bird feather away.

When Deborah asked me to share my thoughts on wellness and more specifically what wellness means to me in a blog, I didn’t hesitate to say “I’m in”. After all, I have years of experience in guiding and advising on wellness and 1,000s of hours of reading, coursework and certifications to qualify my voice. But, when I actually sat down to write I realized I am trained to assist others as they define for themselves what wellness means and that my thoughts on wellness were so wrapped up in what others have defined that my voice was a little soft.

Huh.

So, where does that leave me? A fake? A fraud? Not exactly. It lead me stop, to breath in this feeling of uh-oh and to take a really good look at my day-to-day life to see how I define wellness in the midst of all my responsibilities, relationships and the unexpected turns and shifts along the way. What I found over the past couple of weeks of observation is that there is no one way or right way for me to define wellness. Wellness rolls out for me as an awareness of a practice, true presence and an appreciation of the pause.

Like so many reading this, I realize the self-care industry is telling us to take time from schedules to add meditation, yoga, massage, acupuncture, art/ dance/music/color therapy, spa and weekend retreats in nature. And, yes! One hundred percent, YES! We should be doing ALL these things as often as we can. But, expecting to be able to do all (or any combination of them) all the time is setting us up for failure. Do these things as often as you can, but also do the little things that fit into the pauses of the day to appreciate the moment, to be present with yourself and your needs.

For me, wellness means:

Daily detox: This is two, well, really three-part.  First, it is a media detox. Take a few moments a day to turn off the electronics and to make yourself unavailable to others. Walk, drive, sit in silence, even if just for a couple of minutes a couple of times a day. The second is a detox from saying yes. Sometimes we have to realize we are running low and we need to say no to something. even one little thing can be the difference between us feeling overwhelmed and like things are manageable. So, say no when the first though, instinct you have is “Oh no! I can’t possibly!” The third is a food detox. If you know me, you know I am not a fan of juicing, fasting, fad and restrictive diets. I am a fan of healthy, natural eating and for me that starts with a daily cup of warm water and lemon. This daily detox does so much for the organs, digestive system and energy that I can’t say enough about how it makes me feel cared for and healthy.

Wellness is taking a moment to nourish.

Simple pleasures: Y’all know I love my coffee. A large part of that is the way the coffee steam feels on my cheeks as I pause to take a deep inhale of the scent before I take a sip. This is one of the things in each day that brings me joy so I indulge in that moment. I also find great joy in that first deep breath of fresh air as I walk out the door to start my day. I enjoy staring out windows to notice the sunshine, rain or snow.

Wellness is taking a moment to observe and find a connection to your environment.

Stimulation: Finding the pieces of your day that are missing in the rush can be difficult. In my two weeks of observation of my natural habits I noticed stimulating my mind with quotes, conversations with friends and music all brought me something. Sometimes joy and laughter, sometimes confusion or other things, but always a connection to something greater than myself.

Wellness is taking a moment to find connection to that which you are inspired by, drawn to and learn from.

Sleep:  When I don’t sleep well everything is off balance. I am a total and complete wreck and, as my family will attest, a terror to be around. I know this and over the years I have found ways to address this and I do not, under any circumstances, let go of this practice of nightly sleeping and waking rituals. The time it takes for my body to restore from my daily activities, release the energies of those with whom I have the honor to work within a healing environment, and prepare for the next day is critical to my ability to do all I need and want to do.

Wellness is knowing what you need and making sure it is your nonnegotiable in any and all situations.

Journaling: The hardest part of wellness for me has always been the connection to my own creativity. I was raised to do well in school, test well, and to be a lawyer, doctor or engineer. Creativity was encouraged in the form of musical instruments (which I couldn’t seem to play no matter how hard I tried), singing (which, much like musical instruments I couldn’t master), sports (which I excelled at, but, let’s face it, there isn’t much creativity in following a play book or routine). It was in college that I took a true like of writing and endeavored to do more with it and soon found myself obtaining a minor in creative writing. The connection to my own creativity and the practices I found to connect to that voice were the truest and most valuable experiences of my collegiate career. With the process of journaling, even a sentence or two on the notes application on my cell phone, each day, I stay connected to my creativity. Creating is whatever it means to you. But, create. Have a vision, make a plan to see it manifest and then share it. If you love it with all your heart and find the beauty in it there is no fear of judgment. Others will see the beauty inherent to the creation.

Wellness is taking a moment to hear your own voice, intuition and believing in it.

Breathing: The breath. The breath is always the indicator as to what our emotional and physical state is. We notice the rapid breath of anxiety, working out, panic that we missed the meeting or are late to pick up the kids. We notice the breath when it is long and full as we walk through the woods, sit on the beach or snuggle in to a good book. We can each define and recognize the breath of sorrow and laughter. But, it is in the pause at the end of each inhale and exhale that we have the ability to shift our wellness. We can choose to recognize and adapt the breath for what we need to truly find space, calm and a little bit of peace. Taking a moment to notice our breath brings us closer to our true self, our true calling and our state within the moment. Inherently noticing and knowing that sometimes we are more of one thing than the other and then finding the pause, no matter what the means to you, to find the opposite, to me is the epotiome of self-care.

Wellness is the balance of what must be done and what we want to do.

So, breathe. Just breathe. And, wellness will follow.

My Wellness Journey by Deborah Matthews

IMG_6336

 

Like so many of you, my life has flipped and flopped, soared and crashed, plateaued, leaped, and crumbled.  It’s often been messy and confusing with a healthy dose of belly laughs and sorrow.  When I listen to the message, life seems to be encouraging me to “Let yourself adapt, Deborah . . . adapt.”  With the constant change I have experienced in my health, thoughts, environment, and community, I’ve had to define for myself what being well and wellness means.  It couldn’t be about not being sick or in pain.  I have chronic kidney disease, migraines, and a host of other health challenges.  It couldn’t be about being totally peaceful and blissed-out.  I am a worrier and a doer.   For me, wellness is a promise – a commitment to take care of myself and others, to attend to family, friends, creatures, plants, and the downtrodden, and to cultivate a bigger picture of a “well-er” world with my self included.

To connect with my sense of wellness, I begin by getting quiet.  Literally.  Taking the noise and distractions away allows the space for me to grow both inward and outward.  I get distracted very easily and I am also not someone who likes to sit still.  If I am feeling good, I am up and going!  For me quieting means performing mindful activities in silence.  These may include sitting outdoors drinking my coffee in the morning, walking, Pilates, yoga, bodywork, painting, gardening, cooking, and holding my cats 🙂 I free up in the quiet space and my mind and body have the chance to connect to a wellness that lies underneath physical symptoms or anxiety about the day.

This emergent, quiet wellness also gives space for sowing the seeds of my imagination and creativity. I don’t have to push. In fact, I can’t. The seeds will grow at their own pace and may blossom (if I’m lucky) into a sense of balance or perspective. My wellness is not a solo project, either.  It’s deeply rooted in the support of family, friends, students, doctors, bodyworkers, movement teachers, mentors, and podcasters. They ground me and nourish me and help me find up and down as I flip and flop and, on occasion, freak out!

I am beyond grateful to have found this deep well of wellness within me and around me.  It’s always there, but it has been years in the discovery and uncovering.  Some days I connect to it easily; Other days turn into epic fails despite my best efforts. On those days, receiving the help and nurturing of others is my greatest challenge and blessing.

Wellness for me begins with shhhhh . . . .creating the space to build the inner and outer relationships that feed my soul.  I hope that InsideOut can provide the resources for you to walk that path of wellness creation, whether it’s quiet or loud.

Much love to you all,

Deborah

IMG_6392

Spring is here! Guest post by Austin Dixon, L.Ac.

16115000_10158143737180441_259127634358658042_n

Spring is here! Even if the weather still has random wintery moments (welcome to NC), the energetic shifts that come with the season change are in full effect. So even on days when we reach for a scarf, things are changing. We tend to feel the physical and emotional changes more moving from Winter to Spring than other season changes. Spring’s energy is a bit chaotic and more noticeable than the subtle changes we experience when we transition to other seasons.

In Chinese Medicine Spring is associated with the Wood element. All the trees start to bloom and grow. We see baby animals and beautiful flowers everywhere. Everything is alive! Everything has a newness and the energy around us feels a little like a young child set free on a new playground. It can be both exhilarating and exhausting. It’s important to recognize the chaos but not get caught up in it. Take time to meditate or just sit quietly. As the weather gets warmer and the days get longer we can easily find ourselves committing to too much, saying yes to everything, resulting in getting run down quickly. Make sure to build in breaks and be conscious of overbooking. Trust me. Say no. Take some breaks and you will be able to do the stuff that really matters without burning out.

Spring is associated with the Liver and Gallbladder channels. These channels provide the body with a smooth flow of Qi which is essential to balance. Our Liver Qi has a tendency to get stagnant due to stress, overwork, and emotional upset. Needless to say, a lot of us have Liver Qi Stagnation. Liver Qi Stagnation can present as anger/irritability, headaches, stiff or painful joints, tension, excessive sighing, or issues with the eyes just to mention a few. Symptoms of Liver Qi Stagnation can be more prominent and persistent during the Spring. It is very important to move Liver Qi before it wreaks havoc on the other channels. Acupuncture, meditation, and regular exercise are great ways to move Liver Qi. Something to keep in mind while choosing an exercise routine for the Spring is that the Wood element governs the tendons and sinews (you may notice a flare up of tendonitis). Focus on exercises that are less rigorous and more stretching and strengthening like yoga, Pilates, walking, swimming. Tai Qi and Qigong are also great for this time of year.

I hope this has been helpful in explaining a few of those Springtime symptoms you may be experiencing. Just like the trees we are always growing. Spring is a great time to refresh your self care routines (or finally create one) and create new health habits.

Pro tips: get acupuncture, maintain regular exercise, build in breaks, and enjoy your Spring!

36678_135389416489651_2158184_n

 

Rose. Thorn. Seed. Guest post by Austin Dixon, L.Ac

austin-cropcolor-300x282

At the end of every year my family spends a weekend with 2 other families to celebrate my husband’s birthday and the New Year. On New Year’s Eve, after we put the kids to bed and all the adults put on PJs, we get some refreshments and gather around the fire to discuss the highlights and lowlights of the previous year and our hopes for the coming year. This little exercise turns into hours of laughter, tears, and inspiration and we call it Rose, Thorn, Seed. It is also something we practice daily in our house and I want to share it with you.

The basic idea of daily Rose, Thorn, Seed is that we each share our Rose of the Day, the best part of the day, our Thorn of the Day, the part we did not like or enjoy, and our Seed for tomorrow, a thought or action we want to plant for the next day. Simple, right? Right. Very simple and very effective when you are looking for a way to get to know your partner better, get your kids to talk to you, or get to know yourself better. You can do Rose, Thorn, Seed by yourself with a pen and paper, mentally over a glass of wine or cup of tea, or with a partner, friend, or your whole family.

My husband and I started this when we lived in Brooklyn, before kids. We were both in school and working 2 jobs and never saw each other. We led completely different lives. I was doing acupuncture, yoga, working as a nanny and dancing, while he was working with computers, making Facebook video games and working on an Off Broadway show. I had as little insight into his world as he did mine. By checking in each day with our Rose, Thorn, Seed it sparked dialogue about things we would otherwise fail to mention about our day. We had been together since college and I started learning new things about this man. This proved to be such a helpful tool for us that we started doing it with our friends on their birthday, New Years, and daily with our kids.

Rose, Thorn, Seed is also a great exercise when you are feel like you need a change but don’t know exactly what that change is. When you aren’t feeling fulfilled with life or your job but you can’t quite pinpoint what is disappointing you. For example, if you want to figure out what kind of job would be good for you, try writing down what made you feel good that day as it relates to your work. Write down what did not make you feel good and what you would like to see happen differently tomorrow. Over a few weeks you may see a pattern to everything listed under your Rose and notice what inspires you the most as well as a pattern to your Thorn. You can use your seed to help direct you to more fulfilling days at your current job or help guide you in a search for a new one.

I hope you find this little exercise as helpful as we do. My desire for you is that you start living a life filled with lots of colorful roses, few thorns, and some new seeds.

roses-1229148_1280

Benefits of Chair Yoga…Guest post by RJ Lisander

IMG_6548

Yoga has been shown to improve overall health, prevent and (even in some cases) reverse disease when practiced regularly as a lifestyle. With this in mind, it’s no surprise that yoga can lend its benefits to those seeking to improve mobility and flexibility, but who may be limited by balance due to injury, disease and/or age. Below are some examples of how chair yoga may help you:

1. Improved mobility

A body that is agile is typically able to withstand and sustain injuries better. Chair yoga provides a safe and effective way to explore movement and improve balance and mobility.

2. Improved Flexibility

Chair yoga is appropriate for all, but is best for those who have sustained injury which prevent or hinder movement such as reaching down to tie shoe laces or pick things up. The supported and slow movements offered in a chair yoga class help improve flexibility safely.

3. Improved proprioception

Proprioception is the skill of knowing where your body is in space, and coordinating movements accurately. This is particularly important as we age and can help prevent falls due to changes in perception and balance. For people with restless leg syndrome or conditions such as MS, it may mean having greater control over the body and its movements.

4. Improved stress, mental clarity and pain management

Chair yoga (and yoga in general) includes breath work, which can help people not only with stress management but also for coping and managing pain. Through yoga and the accompanying breath exercises the postures, you can help your body and mind to cope with the pain of an illness or condition you may suffer with.

Curious? Join me for a Chair Yoga session at InsideOut.  Contact the studio for more information!

919-361-0104

info@insideoutbodytherapies.com

IMG_6554

The Holidays…Guest post by Austin Dixon, L.Ac

Hey Folks,

The holiday season is here and in full swing. While all of us might not celebrate the holidays this time of the year we can’t help but be affected by them. This is when schedules get filled with social events (both wanted and unwanted), lots of money is spent, food and drink flow, and expectations are high. No matter how much you love or hate the holidays it is filled with extreme highs and lows. So how do we balance out those extremes? I have a couple thoughts….

Stop making the holidays about gifts. There are so many other beautiful ways to spend your energy. Get creative and do things that feel meaningful to you. Examples…

  • volunteer (there are tons of places looking for help…soup kitchen, public schools, tutoring, local non-profits, arts organizations)
  • have an experience instead of a gift (get together and do something!)
  • write holiday cards to folks that don’t get a lot of attention during the holidays (folks in nursing homes, overseas, jail, the hospital, etc…)
  • deliver treats (food, cards, etc)  to folks who have to work on holidays (fire stations, hospitals, police stations, grocery stores….)

Take care of yourself (and I don’t mean by spending money!).

  • go to bed early
  • eat cooked foods and avoid raw, cold foods
  • take salt baths
  • drink extra water
  • avoid sugar to the best of your ability
  • spend time outside even though it is cold
  • exercise (even 5 minutes is better than 0 minutes)
  • say no when you don’t want to do something and don’t feel guilty about it
  • spend time looking inward and reflecting on the year
  • stretch daily (set a timer to remind yourself to take stretch breaks)
  • if you have the means, schedule acupuncture, massage, or a fun class for yourself

Stop feeling guilty about what you eat. Even though I think sugar is kin to the devil, I truly believe the hateful things we say to ourselves are more damaging. It is really hard to avoid eating foods we view as “bad” over the holidays. Instead of beating ourselves up about it let’s focus on moderation (or not… go to town on that pie!) and use gratitude instead of shame. “I am going to eat this cookie that was made for me out of love.” “I am going to eat this cake in celebration of ________.” Our minds are powerful, let’s not let a cookie destroy our well being.

Do your best to stay in the moment. When the To Do List is long and the days are short it can feel overwhelming and stress gets elevated. Try to stay in the moment by making a gratitude list. You can do this with pen and paper as a daily ritual or simply stop in the moment of frustration and mentally list 5 things you are grateful for. I find that a gratitude list can also be helpful when preparing  yourself for visits with challenging family members or co-workers. Since contact is inevitable over the holidays prepare for the interaction by making a list of their positive qualities and/or ways that your life is possible and/or improved because of this person. Even if this list is short (sometimes very, very short) it can be a useful way to put yourself in a good place before entering a stressful social situation.

I hope you found this post helpful in some way and can have a few more relaxing and gratitude filled moments this holiday season. As an acupuncturist I found it important to write something that might help folks through the holiday stress, but I recognize the place of privilege I am writing from and the people of privilege I am writing to when I suggest people go to bed on time and take epsom salt baths. Not everyone can do that. However, I still believe these things are important to implement if you can. I understand I am not touching on true stresses that come from not having enough money, lack of physical or emotional support, devastating illness, or loss.

Your friendly acupuncturist,

austin            16115000_10158143737180441_259127634358658042_n

 

Holiday Health + Happiness Challenge by Mischa Decker

Image-1

It is so easy to fall into unhealthy habits during this time of year- and I am not just talking about eating too many baked goods and not enough kale.  I am talking about…stress + feeling overwhelmed + putting too much pressure on ourselves to make the perfect holiday + a complete abandonment of our exercise routines.  Time goes quickly, schedules are crazy and there is just SO MUCH on our plates (literally AND figuratively!).

While prepping for a week away from my normal routine I began to think of a few small ways to stay centered and healthy this holiday season.  Here is the challenge I set for myself.  I plan to do these FOUR things MOST days of the week.

Will you join me?

  1. Drink plenty of water. I don’t know about you, but I tend to drink more “adult beverages” this time of year than usual.  Between holiday parties and family gatherings, my wine consumption miiiiight go up.  I also tend to drink less water when I am out of my normal routine, so I am making a point to keep my H2O intake UP this year!  **Bonus: add Young Living Lemon Vitality essential oil to your water for a little extra detoxifying and added flavor!
  2. Do the Pilates abdominal series. I know I will be doing less Pilates while traveling, but it is SO easy to take 5 minutes to do the Stomach Series.  If you aren’t familiar with this series of FIVE exercises, check out the video at the end of this post.  Your abs will thank you!
  3. Take a 20 minute walk.  If we make it a priority, we can usually find 20 minutes a day to go for a walk.  Even just a short walk can help clear the mind and invigorate the body!  It is also a great kick-start for the metabolism.
  4. Two minutes of gratitude. This is actually the one that is most important to me.  I have felt incredibly overwhelmed and actually a little down recently and I have noticed a shift in my thinking.  I am usually the cheerleader…”we can do this!” “things are going to be fine!” “this too shall pass!” but recently I have become much more negative.  And I don’t like it.  I know one thing that has helped me in the past is acknowledging all of the MANY things I have for which I am grateful.  And what better time than NOW to be THANKFUL for even the small things in our lives.  Here are a few ways to do your two minutes (or more!) of gratitude:
    • Use all or part of your daily walk to think about the positive things in your life.
    • Take a drop or two of your favorite essential oil in your hands, rub them together, put them to your nose and inhale.  Breathe in the scent and say aloud or to yourself the things you are grateful for at that time. **I use Young Living’s Frankincense and a blend called Abundance most often.
    • Keep a gratitude journal.  You can use bullet points or even just jot down thoughts.  It doesn’t have to be long or perfect writing!

Comment here or on our FB or IG posts and let us know if you are up for the challenge!

Happy and Healthy Holidays!

Moving through stress: Simple steps bring a sense of calm to your day… Guest post by RJ Lisander of Lotus Seed Meditations, LLC

20799197_109606559753452_330615696470839726_n

Not a single one of us is immune to the daily stressors in life.  We all wear many hats requiring us to move from situation to situation, decision to decision, circumstance to circumstance often without a breath in between.  Before we know it we can be flustered, moving too quickly and feeling like we are losing pace with each fleeting moment.

 

This time of year, as Summer starts to cool to Fall’s breeze we can feel especially unsettled.  Old routines are shifting to new routines and this transition of weather and routine can be especially turbulent.  Demands on our attention are heightened and time is at a premium.  We often find we have to put self-care off for another day or week.   

In these moments I try to remind myself this is all part of a cycle and these moments of stress are normal, and in some cases necessary to sustaining life, and as they pass we move back to a state of calm.  But, sometimes we stay in this heightened state and need a technique or two to help move us through them to a place of less stress and more calm. 

 

Not that the below list will solve all your problems, but the inclusion of a pause or multiple pauses throughout the day can help you find a little bit of balance between longer, larger resets. 

  1. Start the day before: Establishing and maintaining state of calm starts by taking a moment or two to organize your day the night before.  Review your calendar and do what you can to prepare for an easier start to the day. 

  1. Sleep: Try to get a full, uninterrupted night’s sleep.  When we sleep well everything else seems easier to manage. 

  1. Pack healthy and nutritious snacks to eat throughout the day:  Having small, healthy snacks will help keep your blood sugar level stable and will make it easy to keep your energy levels up (especially if you have a lastminute event that prevents or delays a meal).  Also, having snacks on hand will make it easier to resist the vending machine or drive-through. 

  1. Drink water:  Water naturally fights fatigue and increases energy.  Water flushes out toxins, relieves headaches and boosts the immune system.  So, keep a container of fresh, filtered water handy and sip it throughout the day.  The benefits on mood, hydration, and overall health are truly amazing. 

  1. Take breaks throughout the day to just slow down:  Making a cup of tea, going for a 10-minute walk outside, counting out the beads of a mala, or finding a quiet spot to close your eyes and breath with intent will each do wonders for perspective.  Sometimes all we need to do is pause long enough to breathe.  This can do wonders for calming the mind and senses. 

  1. Focus:  Find an object or objects that bring you a sense of peace and joy and have them at your desk at work or in a space you frequent throughout your day.  Gaze on them for a moment drawing your awareness toward something outside of your momentary frazzle and back into an inner state of joy.   

  1. Music:  Play soothing and happy music as you are able throughout the day.  Relaxing music has been shown to increase levels of serotonin and other positive hormones in the bloodstream providing our bodies with better mood, sleep and learning capabilities. 

  1. Scent:  Scent has been studied and proven to improve mood, cognitive capabilities and behavior.  Go ahead and dab on a touch of your favorite perfume.  Start a diffuser scenting the room with lovely essential oils that bring calm, awareness, focus, whatever it is you need at that time.  (Just be mindful of those around you and any sensitivities they may have to certain scents.). If you are in a space where a diffuser or perfume is not recommended, try dabbing a touch of essential oil on a pressure point or two.  Pressure points can include the temples, the back of the neck by the base of the skull, the neck by the jaw line, the collar bone and the wrists. 

Here’s to hoping you have a day filled with manageable stress, breath and space to be.