Category: Yoga

Habit Change, Health & Fitness, Mindset, Yoga

Safety In Me

heather

 When we got Huehue last March, one of the first things we did was install a chain link fence. We live on a court, so before the fence was put up, our backyard flowed into the neighbors’ yards in one, big park-like greenspace.  It was beautiful and open, and we felt kinda bad sectioning off our yard, but it was the right thing to do for our pup.  Once the fence was up, I was astonished by how different I felt in our back yard.
 
I was in MY space.
 
I knew precisely where MY space ended and Harold’s space and Brian’s space began.
 
I knew what was mine and I knew what was theirs, and it gave me such a sense of peace and safety.
 
And THAT, I’ve realized, is the power of boundaries.
 
A fence is a very clear, obvious, tactile boundary.  You can see and touch it.  Interpersonal boundaries are more ethereal, but not an iota less important.  As a long-time people-pleaser/fawner (a skill that served me well in my youth), establishing boundaries between ME and what I want and Others and what I perceive they want from me has been a challenge.  You know the saying – “you don’t know what you don’t know”?  Well, if you’ve never had boundaries, it’s hard to know that you don’t have boundaries!
 
During one of my sessions with my coach, Ariel, she did a Somatic Experiencing boundary exercise with me.  I may have written about this before, but it was such a powerful experience that it bears repeating.  In the exercise (done over Zoom), Ariel stood up and backed away from the camera.  She offered me the option of telling her to come closer or move farther away.  I assumed that I would want her closer, so I asked her to move closer to me, but I noticed a subtle internal shift.  So I asked her to back up and to move from side to side a bit.  When she reached a certain spot, my body was like, “Yessssss.”  I was sitting in my space, and Ariel was standing in her space, and there was safety and power in me with her being outside of my boundary.
 
Why do I choose to write about boundaries, a year after the fence construction?  Well, the Universe is making me do it.  😛  Ha! – saying that, playing the victim, is yet more evidence that I have (and will always have) more boundary work to do!  But, in all seriousness, the topic of boundaries has been percolating up in SO many different feeds that I figured I better transmute it into some writing.
 
I am no expert on boundaries, but I am an expert on collecting information and sharing it with others, so here some resources for you, should you desire to explore this topic further.

Tend HER Wild Podcast – Boundaries & Self-Sabotage This podcast with one of my teachers, Dr. Betsy Rippentrop, talks about boundaries and how we can be really good at setting them in some areas of our life (e.g. work), but horrible in setting them in other areas (e.g. we automatically say YES whenever a friend asks for help, even when we want to say no). Even psychologists with PhDs struggle with boundaries!

10 Tenets of Wellness We covered “Coaching Self-Care and Development” recently in my coaching class. To be WELL and to take care of our Selfs, we must make conscious choices to support our own health vs. subsuming it to the needs of others. We need time alone. We need time to play. We need to be careful who we surround ourselves with. Said another way, we need healthy boundaries.

We also discussed setting boundaries in our health coaching practice, and I share this information because I think these concepts to apply to ANY sort of work where you are in relationship with other(s). Boundaries are “expectations we hold others to. ”They help us guide decision making, support our desired best self, allow us to be more than our jobs, prevent burnout, and support healthy client relationships by setting clear expectations about the helper’s role. Here are a few sample boundaries to get your mind juices flowing:

  • I have a right to be treated with respect.
  • Leisure time is critical to my self-care; I do not work in the evenings.
  • I do not participate in gossip.

And then comes the really hard part – ENFORCING boundaries.  “What we allow we encourage,” so when someone crosses a boundary, we need to enforce it, or the behavior will continue and likely become even harder to address.  Here are a couple of ways to verbalize boundaries:

  • “That doesn’t work for me.”
  • “When you regularly show up for our lunch dates 15 minutes late, I feel worried about the impact on the rest of my day.  I need respect for my time.  Are you willing to meet on time going forward?”

How do those feel?   For me – UGH!  It feels SO uncomfortable and so full of potential conflict to say those things, but enforcing boundaries builds up that fence and with the fence comes safety and peace.  So what do I want?  Do I want to avoid discomfort, or do I want to have my own back and stay in my own power?
 
Damn it, Life!  Why is the hard stuff always so good for you??
           
Space to be Human Lab – Helping you heal so you can get back to doing what you love
 
One of my clients crystallized for me why I love CranioSacral Therapy.  She noted that at one point in the session, she experienced freedom from her thoughts.  The minute she said it, I was like YES!!!  That is why I love it!! I love having a few moments of relief from this damn monkey mind – a few moments of floating in some other level of consciousness, while my body, mind, and spirit are held by a compassionate witness.
 
If you like the idea of getting some space from your thoughts and deep relief and support for your frayed nervous system, I invite you to book a CranioSacral Therapy session.  April is CraniosSacral Therapy Awareness Month, so I am offering 75 minute sessions for $80 (a discount of $20).  Book a 75 minute session and use code “CRANIO.”  If you are a new client, you can book here.
 
The Itsy Bitsy (A catalytic question)
When you are faced with a challenging situation, what does taking decisive action look like?
 
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Habit Change, Health & Fitness, Meditation, Yoga

The Power of a Potent Pause

heather

Perhaps you’ve noticed that I’ve been MIA for the past 6 weeks or so…  Or perhaps you didn’t notice, which is OK too. 😛
 
As I’ve mentioned in previous letters, I’m constantly doing this waltz of being way too busy and taking on way too much, and then slamming on the brakes to get my breath. February was one of those months where everything caught up with me, and something had to give (beside my mental and physical health), so it I let go of the newsletters for a few weeks.
 
And you want to hear something SUPER ironic?  One of the things that made me “oh so busy!!” was a trip to the Dominican Republic wherein I laid on a lounge chair for 5 days straight and did the following:  Read 3 books, drank several fruity cocktails, ate lots of seafood, walked along the beach, went to bed at 8PM and slept until 6AM almost every day, and generally did not much of anything at all.

 
And boy was that weird.
 
We arrived in the DR on Monday night, and by Wednesday I was getting the itch.  Should I go on an excursion?  Should I go to the gym?  Shouldn’t I be doing SOMETHING??  Shouldn’t I be milking this experience for all it’s worth??
 
And then I gave myself permission to just sit on my butt, bask in the sun and warm weather, and just read, drink, eat, and swim to my heart’s content.  No judgment.  Just relax.  Oh.  And chat with the septuagenarian Canadians who were encamped in the neighboring cabanas. 
 
Not being “productive” for 5 days was challenging mentally (or maybe I mean culturally??), but oh so necessary.  Us human beings, much like machines, need periodic reboots to keep functioning well and to clear out all the random bits and bytes that are clogging up our junk.
 
I recently listened to Dr. Andrew Huberman’s AMA (Ask Me Anything) podcast episode, and he answered a question about how to increase motivation.  The number 1 thing we can do is to get quality sleep (if you need any tips on how to get QUALITY sleep, please reach out to me – we just covered this in my health coaching class).  The second thing he mentioned was Non Sleep Deep Rest (NSDR).  To the yogis in the audience, this is essentially yoga nidra!  NSDR or yoga nidra is a type of mediation where your attention is systematically led through your body, leading to a deep state of relaxation.
 
Dr. Huberman referenced two Danish studies that show that doing yoga nidra for as little as 10 minutes a day can dramatically increase your dopamine reservoirs (dopamine is closely tied to motivation).  There is also data showing NSDR can help recover lost sleep, as well as increase cognitive ability and performance in cognitive tasks!
 
And now, I’m circling back around to my point.  By RESTING, we can actually be MORE PRODUCTIVE with LESS EFFORT. Whoa.
 
If you’re curious about NSDR, here is a 10-minute practice from Dr. Huberman.  And here is a 10-minute recording of a yoga nidra from yours truly.
 
Happy Resting!
 
Space to be Human Lab
Feel Better, Reduce Pain, Pay Less
If you are experiencing headaches, neck or back pain, stress and tension-related disorders, TMJ syndrome, or general or specific pain, bodywork can help! I’ve added a tool to my tool box – CranioSacral Therapy (CST), which is a gentle full-body treatment that can improve the health of the nervous system.  I am offering CST sessions at a $15 discount for the next few months.  Please use code “CRANIO” when you book a session to receive the discount.

Book online here.
 
The Itsy Bitsy (A catalytic question)
Who are the key supportive people in your life, and what do they provide for you?
 
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Awakening, Habit Change, Health & Fitness, Massage Therapy, Meditation, Mindset, Pain, Trauma, Yoga

The Red Thread

heather
The Red ThreadDo you believe that your future is pre-determined?  Do you believe in dharma – the thought that you were put here for a reason and you have a specific purpose to fill?  Do you believe in free-will?  Do you believe in both fate and free-will at the same time?
 
I believe that we have a purpose and path laid out before us, and I believe that we have the freewill to make choices along that path.  And I believe that no matter what choice we make, we are on that path. 
 
Why do I think that?
 
Because it I find it reassuring that no matter what I do, I am on the right path.   And because I’m human, I don’t want to be told what to do.  I don’t want to have my freedom to choose taken away from my. I want to be free.
 
So I choose to believe in the conundrum of having a designated purpose and in the freedom to choose my path.
 
I will turn 46 next month.  For all intents and purposes, I am 50 years old.  And that is super duper bonkers to me.  I asked Tim last night how old he feels, and he said 35.  I said I feel about 14.  I still feel in many ways like a noob in this world – still figuring things out, still figuring out who I am, what I want, still finding my confidence and roots.
 
But little by little, every step I take clarifies me to myself.  This has become more evident over the past 10 years, and it has escalated over the past 6 months or so.  A through-line is crystallizing.
 
#1 – I took a Cranial Sacral class from Wahneta Dimmer in Cedar Rapids, IA.  The class involved laying my hands on different parts of my client’s bodies and just NOTICING what I noticed.  As I slowed down and focused on my hands and listened to the body, I started to observe so much LIFE under my hands.  I felt pulses, rhythms, flows, heat, vibrations, a sense of connection to something wise and fun.  These were all sensations I totally missed when diving deep and with force into the body.  By changing my intention to one of listening instead of doing, the body’s life energies felt safe enough to come out and say “Hi!  Thanks for noticing us! How can I help you?”
 
#2 – I started the Dr. Sears Wellness Institute’s Master Health Coach Certification class.  I wasn’t sure what to expect.  The class was one of the least expensive I found ($2,300 instead of $8,000 – $21,000), but I was familiar with Dr. Sears’ classes, so I figured it would be worth exploring.   It has blown me away by how thorough and organized it is.  We are learning 3 types of coaching techniques – Motivational Interviewing,  Appreciative Coaching, and Non-Violent Communication.  Guess what all 3 styles have in common?  This is their premise:
 
The client is a mystery to be appreciated, not a problem to be solved.  People are the undisputed experts on themselves.  Coaching is first and foremost about LISTENING and providing space to the client so they can process.  People believe what they hear themselves say.  People don’t want to be told what to do.
 
Again, the through-line of being a compassionate, open witness who provides clients with space to trust their own inner wisdom is showing up.
 
#3 – I am beginning Year 2 of the Somatic Experiencing trauma-resolution training.  Somatic Experiencing is all about providing a safe space and time to enable clients to notice their inner world and see and process what the body wants to show them.  It’s a form of somatic (body-oriented) deep, compassionate, curious listening.
 
#4 – I just finished the Upledger CranioSacral Therapy (CST) Level 1 class last week.  This is a type of gentle touch therapy that uses the power of intention and a listening presence to help unwind restrictions in the body, thereby reducing pain and enhancing well-being.  CST respects the wisdom of the body (referred to as our “Inner Physician).  AGAIN, the theme of deep listening, with a belief in the body’s wisdom, is apparent.
 
My purpose, my path, my work here in this life is to be, in my own small way, a facilitator of reconnection to wholeness.  I am here to offer people the space and opportunity to slow down and reconnect to their inner wisdom and innate healing ability – to appreciate the magic and mystery of being a human being.  I am here to help people (including myself) find space to be human. 
 
What is your through-line?  What theme keeps popping up in disparate areas of your life?  What idea keeps coming for you, no matter where you go, what you do?
 
Space to be Human Lab
If you are experiencing headaches, migraines, chronic neck and back pain, stress and tension-related disorders, TMJ syndrome, or general body pain, and you appreciate (or are curious about!) a gentle touch, CranioSacral Therapy could help.
 
I need to perform 75 CST sessions before I take CranioSacral Level 2 in August, so I am offering sessions at a $15 discount for the next few months.  Please use code “CRANIO” when you book a 90 minute session or a New Client session to receive the discount. 
 
The Itsy Bitsy
Sustainable behavior change starts with making small changes consistently.  A change can be engendered by something so small and isty bity as a question.  In the spirit of Appreciative Coaching, I’m going to start offering a question to you weekly that might spark something – some awareness, some motivation, some curiosity.  Here’s this week’s question: Who are you when you are at your best?

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Habit Change, Health & Fitness, Massage Therapy, Meditation, Mindset, Yoga

Tramps, Pee, & Happy Fun Times

heather

What do you do, just for fun?  Do you DO anything for fun?  What do you think about fun?  Is it just a “nice-to-have” or something you can experience only when you’re a kid or retired? 

I just finished “Pieces and Bits” from “Codependent No More.” This is the chapter full of “miscellaneous tidbits about codependency and self-care.”  Guess what she recommends for self-care?

FUN

Evidently it’s rather hard to have fun when we’re full of unprocessed emotions, super tense from trying to control our selves or others, and super self-conscious because we care SO MUCH what other people are thinking about us.

But Having Fun is key component of self-care!  It can be the catalyst for getting us out of pain.  Having fun helps us stay healthy. Having fun provides balance in our lives, and in doing so can help us be more productive.  And we need to have fun because it’s FUN!

But what if we no longer know how to have fun?

  • What was fun for you when you were a kid?  
    • Racing your bike against your brothers?  Watching Pee Wee’s Big Adventure in your PJs with your cousins?  Staying up until 2AM finishing Lord of the Rings?
  • What gives you a little spark of excitement or nervousness when you think about doing it? 
    • Taking an art class?  Striking up a conversation with a person you see on your morning walk every day?  Joining a pickleball league?
  • What makes you jealous when you see someone else doing it? 
    • Hula hooping in front of a crowd?  Wearing something that’s just a bit risqué?  Hiking the Grand Canyon?

All those are clues as to what you might find fun.  Sometimes you just need to TRY some things out and see what you think.  See how you feel.  When I first rode my Surly Ogre (a sturdy bike with big, fat tires), I was immediately transported back to being a 12-year-old and the feeling I got riding my blue Schwinn Predator into town with my dad and my brothers, intent on getting to Kardee’s ASAP so I could slice the taste buds off my tongue with a Jolly Rancher stick.   Those trips into town on my bike were SO much fun, and every time I hop on my Ogre, I feel joy. I still love to ride my road bike too, but my Surly is FUN!!!!

Speaking of fun, jumping on a trampoline, laughing with friends, jogging in nature – these are all things that can be fun.  But if you experience stress incontinence, these are all things you may avoid.  Sorry for the awkward segue, but I know many of my clients and myself are in the perimenopausal/menopausal/post-menopausal stage where a little pee with sneezing or a lot of urgency with peeing becomes a real issue.  I just listened to this podcast about the topic today and learned about some therapies that can make a HUGE difference to women.  Of course they mention the benefits of pelvic floor physical therapy, but they also talk about things like mesh slings and Botox!  It was a helpful episode from two well-credentialed women (The host is a menopause doctor, and she is interviewing a urologist), and they frankly discuss things often pushed under the rug (like the harm that acidic urine can do to sensitive vaginal skin).  This episode AGAIN reminded me of the need to do weight training (grip strength is correlated to pelvic floor strength!).  It’s so good for what ails ya, especially in these transition years.

I hope you have a fabulous Sunday; respond to this email and let me know what you did or ARE doing that is fun. I am always looking for good ideas .

Space to be Human Lab

  • I’m heading out for Cranial Sacral training tomorrow!  I am super excited about bringing this nuanced work into my practice. 

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Awakening, Habit Change, Health & Fitness, Massage Therapy, Meditation, Mindset, Pain, Yoga

Letting People Be Who They Are (and letting You be Who You Are)

heather

Have you ever heard of the book “Codependent No More:  How to Stop Controlling Others and Start Caring for Yourself”?  I think anyone who has grown up around addiction (overdrinking, overeating, any compulsive disorder), anyone who is an empath or highly sensitive person, or anyone who grew up within an oppressive religion would find this book fascinating. I’m only about ½ the way through, and it’s already brought so much light to many of my unconscious behaviors.
 
What is codependency?  Essentially, to quote the book, it’s “losing oneself in the name of helping another.”  Does that sound familiar?  For all my “healer” friends out there – what do you make of that??
 
Here are a few of the quotes that had me (a woman who has done a LOT of self-examination, therapy, shadow work, and coaching) squirming:

  •  Note: In these quotes, the author, Melody Beattie, is describing the people she worked with in a support group for wives of addicts (interestingly, Ms. Beattie recognized many of these behaviors in herself too, and all of this was written without judgement):
  • “In my group, I saw people who felt responsible for the entire world, but they refused to take responsibility for leading and living their own lives.”
  • “I saw people who constantly gave to others but didn’t know how to receive.”
  • “Yet these codependents who had such great insight into others couldn’t see themselves.  They didn’t know what they were feeling.  They weren’t sure what they thought.”
  • “I saw people who manipulated because manipulation appeared to be the only way to get anything done.  I worked with people who were indirect because the systems they lived in seemed incapable of tolerating honesty.”
  • “The codependents felt responsible for so much because the people around them felt responsible for so little; they were just taking up the slack.”
  • And here’s a quote that might strike home to fellow empaths or highly sensitive persons, “If my husband is happy, and I feel responsible for that, then I’m happy.  If he’s upset, I feel responsible for that too.  I’m anxious, uncomfortable, and upset until he feels better.  I try to MAKE him feel better.”
  • “This book is about your most important and probably most neglected responsibility; taking care of yourself.  It’s about what you can do to start feeling better.”

And it’s that last sentence that holds so much promise – even people who have lost themselves in taking care of others can feel joy and pleasure, they can find meaning and purpose, and they can reconnect with Self again. We need to start taking care of ourselves to find ourselves again.  And how do we do that?
 
Here are a few concepts that struck me:

  • Let others to BE WHO THEY ARE (stop trying to control others – even if it’s with people-pleasing and niceness).
  • Let yourself be who YOU are.
  • I am responsible for myself.
  • I am responsible for identifying and meeting my needs.
  • Don’t say Yes when you mean No.
  • Trust your feelings.
  • Build awareness around codependent behaviors, accept them without judgement (they helped you survive!), then you can work on letting go of the ones that aren’t in your best interests anymore.
  • Have gratitude for that which is good.

I’m a massage therapist.  So why I am writing about codependency?  Because of this:
“We may have started reacting and responding urgently and compulsively in patterns that hurt us.  Just feeling urgent and compulsive is enough to hurt us.  We keep ourselves in a crisis state – adrenaline flowing and muscles tensed, ready to react to emergencies that usually aren’t emergencies.”

TENSION IN THE MUSCLES CAN BE A DIRECT RESULT OF HABITUAL PATTERNS OF THINKING, REACTING, BEHAVING.

Since, as a codependent-in-recovery, I found this info so helpful, I wanted to share it with others.  There IS hope for us!  We can give ourselves more space and grace and in the process start to enjoy life again!  We can start to disentangle ourselves and let others be who they are, and LET OURSELVES BE WHO WE ARE.  That latter concept is what really grabs my attention.  This is what so many of the wisdom traditions teach – the secret to a well-lived life is authenticity – saying what we mean, meaning what we say, doing what lights us up instead of what we think we “should” do.

Learning to get to know ourselves – our true Self – is one of the foundational goals of Somatic Experiencing.  To help myself practice what I preach, I recently started working with Ariel Kiley, who is a Somatic Experiencing Practitioner.  Embodying this work is SO different than intellectualizing it.  I’ve read so many books and listened to so many experts on trauma, but in two sessions with Ariel, I can FEEL what the books were trying SAY.

Last week we did a boundary exercise where Ariel had me tell her how close or how far away to get from the camera.  I assumed I would like her to be closer to me, so I had her walk towards the camera.  Then, just to experiment, I had her walk to one side, back to center, and then backwards.  As she backed away, I noticed a palpable shift.  I felt more calm, more at ease when she was a bit further away from the camera.  It surprised the hell out of me – 1) That I actually FELT a somatic response to her distance in my body and 2) That my body had a different story to tell than my mind.  She guided me to explore the sensations I was feeling – how did I KNOW that I was more comfortable with her at that distance?  As I slowed down and let myself settle into my somatic experience, I noted a subtle pulsing around my solar plexus – the seat of power in the body. 

Whoa.  I’ve never felt that before.  I felt power WITHIN MYSELF.  Instead of searching outward to see what the situation or the other person needs from me, I was able to settle in myself and see what I need.

It blew me away that such a simple exercise could be so powerful.

This story is just to show you that you CAN discover yourself. It takes work. It’s uncomfortable.  You won’t be good at it to start.  But it’s worth it!

And every time you get bodywork, or you meditate, or you stay with a feeling or a sensation and don’t numb it, you are doing that hard work.  You are embarking on the journey of rediscovering who you are, what you feel, what you think, what you desire, and what you need.  And when you get those little pings – “Hmm, I feel like I need to take a break and put my feet in the grass for 2 minutes,” honor that ping and see what happens.  When you feel yourself reaching for some distraction, ask yourself, “What do I really need right now?”  And just see what comes up, if anything.

I hope you have STUPENDOUS SUNDAY!  We have visitors next week, so I won’t be sending a newsletter.  If you miss me terribly though, you can always find messages from me here. 😛

Space to be Human Lab

  • I’ve updated the description of my services on my booking site.  What used to be called “Massage Therapy/NST” is now called “Bodywork Session.”  A bodywork session can include massage therapy/NST, but it can also include yoga, mindful movement, self-massage, breath work, meditation.  All of these tools can help reduce pain and tension.  If any of these tools strikes your fancy, let me know, and during your next session, we can explore them. 

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Habit Change, Health & Fitness, Massage Therapy, Meditation, Mindset, Pain, Yoga

Are you a Creator?

heather

I listened to a really fascinating podcast yesterday with Bruce Lipton.  Bruce Lipton is a stem cell biologist, who around the age of 40, realized that we are not determined by our DNA.  In his research, he noted that stem cells would become muscles cells if placed in one culture medium, bone cells if placed in a different culture medium, or skin cells if placed in a different medium.  The cells themselves were all the same thing; they had all the exact same DNA, but they expressed themselves differently based on the solution they were put into.
 
From this observation, Dr. Lipton realized that we are not victims of the DNA we carry.  The soup that our cells sit in affects how our genes express themselves (a concept called epi-genetics).  And we do have quite a bit of control over the soup in which our cells swim.  Our brains are constantly thinking thoughts that release different chemicals into the petri dish within our skin.
 
Try this experiment:

  • Think about your first crush. Or your most recent crush. Think back to that time when your heart started to pound when your object of affection entered the room.  Remember how you couldn’t take your eyes off of him or her.  What happened when that person came close to you – maybe even just brushing lightly against or shoulder? Remember how it felt to catch their eye, and your heart just utterly stops.

What is going on inside your body right now?  Are you suddenly warmer?  A bit breathless maybe?  Feeling some tingles?
 
 Ok. 

  • Now think about a project you’ve been putting off – something you really, really don’t want to do, but you have to do it.  But UGH. You SO don’t want to. 

What are you feeling now?  What happened to the state of tension in your body?  What happened to your breath?
 
Can you see how your internal environment completely changed, but NOTHING CHANGED IN YOUR EXTERNAL ENVIRONMENT?!  With your mind you were changing the hormones cascading through your blood, you were altering the PH of your blood by changing your breath, you were modifying the forces on your cells by changing the level of tension in your muscles.  You created a completely altered inner world just by changing where you focused your attention.
 
Whoa.
 
How does this factor in to our pain experience? 
 
I recently started physical therapy to help with some chronic low back pain.  In the first session, the PT ran me through several assessments and noted that according to his testing, I don’t have any disc issues.  I IMMEDIATELY felt a sense of relief and a lessening of pain.  Absolutely nothing in my physical structure changed, yet my pain experience changed, because my thoughts changed. 
 
Not to say that thoughts are the only input into our experience of pain or sickness.  The external environment (what we breathe and eat) has an impact, as does the quality of our relationships.  Our belief in a higher power, doing work we find meaningful, being active and moving our bodies – all these things contribute to the experience of pain in our body.  But those pesky thoughts are pretty darn influential.
 
But what can we do about our thoughts?
 
First of all, you can just start to notice them.  Build awareness of your thoughts.  You can start to map out what’s going on in your head by breaking down your stories.  I recently took a class on Emotional Intelligence, and it reiterated that the first step in developing your emotional intelligence is self-awareness.  I thought I was pretty self-aware, but I utterly failed the pre-test.  Feelings/emotions/moods were all jumbled up in my awareness. 
 
So, if you’re like me and don’t really understand what you are thinking and feeling, you can experiment with breaking down what’s going on in your head into the following categories:
 
Event
Something that happens.
“It hurts when I try to bend over and put my socks on.”
Interpretation
Your thought about the thing that happened.
“Shit.  My back is a hot mess, and I might need surgery.”
Feeling
Physiological sensations in your body.
“My heart is racing.  I feel a bit shaky.  My shoulders are tense.” 
Emotion
Name the emotion you are feeling.
“I am doing Anxiety.”
 
Mapping out your thoughts like this can help you start to build awareness around them. And then eventually you can start working with that Interpretation section and start to explore possible other stories that might create a more positive “soup” for your cells to live in.  Like, when I bend over and my back hurts, I can think, “Thanks for the reminder to do my exercises to strengthen my back.” And then I feel a sense of openness and warmth, and the emotion of calmness.
 
What stories could you notice today? What happens when you start to slow them down, pick them apart, and name the sensations you are feeling and the emotion you are experiencing?  Here’s a sheet that will give you some language for describing sensations.
 
And with that, I’m signing off.  Happy Sunday from soggy and chilly Iowa.  AUTUMN IS COMING!!
 
Space to be Human Lab

  • Do you want to feel more relaxed, more present, more aware and appreciative of the beauty around you?  When we are in this state (called the parasympathetic state), our body can heal and renew itself, leading to decreased pain and improved performance.  You can book a therapy session with me here; we can work together (aka co-create!) to find what tools and techniques you need to feel better in your body. 

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Health & Fitness, Massage Therapy, Meditation, Mindset, Pain, Productivity, Yoga

What Do Meditation, Range, And Addiction Have In Common?

heather


I’m aligning with my Gemini Rising self today and sharing a medley of things I’m reading, listening to, or pondering.
 
Meditation Medley
My Meditation Medley class has begun!  We spent the first week practicing Just One Breath.  Over the next several weeks we’ll explore several other types.  It’s not too late to sign up for the class!

  • The class will be held on the following dates from 12:45PM – 1PM CDT:
    • Aug 30, 2022 12:45 PM
    • Sep 6, 2022 12:45 PM
    • Sep 13, 2022 12:45 PM
    • Sep 20, 2022 12:45 PM
    • Sep 27, 2022 12:45 PM
  • You can register for the class here.
  • For payment, I am asking for donations to the QC Yoga Foundation.  We’d love to get a donation of $25 for the class, but any amount or no amount is also acceptable. 
    • You can make a donation to the QC Yoga Foundation here. 

Here is a link to the recording from Week 1, in case you want to check out what a class is like.   The class is held over Zoom, but you don’t need to share your camera.  You can see me, in case that helps you focus better (our faces help co-regulate each other, per Science and polyvagal theory).

Range
One of my favorite authors and mentors (Dr. Matthew Taylor) gave me this book to read: Range:  Why Generalists Triumph in a Specialized World.  As a Generalist who historically has felt bad about being a Generalist, I have to say I LOVE THIS BOOK.  It’s making me appreciate my natural inclinations instead of seeing them as a fault. 

This book provides many stories (about Vivaldi, Van Gogh, Sebastian Junger, Haruki Murakami, Patrick Rothfuss, etc.)  and much research to support the benefits of pursuing many different interests as a method for figuring out what you really want to do with this one wild and crazy life.

Trying many things and failing is a how you figure out what you really love to do.  Taking ACTION to figure out what you want to do with your life (“I know who I am when I see what I do”) is the secret sauce.

The advice from the book in a nutshell: Dabble!!  Flirt with your possible selves!  Work forward from promising situations instead of working backwards from a goal.

Being a Generalist also helps you synthesize ideas from a variety of domains, which can lead to really inspired insights that someone who goes super deep into one specific area may miss.

I’m about half-way through the book, so I may write more about it in a future letter.  Little known fact – in 5th grade I broke the school record for writing the most book reports, so I have some skillz in that domain.

Addiction
“You’re not alone, and I love you.”  If we approached our loved ones who suffer from addiction with that energy, what would shift?  According to this TedTalk, the antidote to addiction is CONNECTION!

Alcohol
And on a related note, Dr. Huberman (one of my favorite podcasters and scientists) did a podcast episode on alcohol and its effects on the body. If you enjoy a cocktail regularly (especially if you average 7-14 drinks/week (like I do)), this podcast will give you pause.  The effects on brain health, hormonal health, gut health, mental health, and immune system health are, not to be too dramatic, but devastating.  This podcast has given me some really meaty food for thought.  I’m not sure where I’ll go with this, but I’m considering at least another 30 day reset. 

Space to be Human Lab

  • I appreciate referrals SO MUCH.  If you know someone who needs to work with me, please send them my way.  If they book a session, I’ll apply a coupon for $10 off your next session.  Thank you!!
  • Here is a link to book an NST session, a Yoga Tune Up session, or purchase gift certificates.

I hope you are enjoying this late summer evening!  I had my windows open today, and I feel as if I was deafened by the cicadas!  

<3

Heather

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Massage Therapy, Mindset, Yoga

Tell me what you want, what you really really want

heather

Me?  I want it all.  Well, to put a finer point on it, I want to LEARN it all.  I want to learn Buteyko breathing, I want to learn osteopathic manual therapy techniques, I want to watch dissection videos so I can understand better how our physical layer is put together, I want to learn more about the organs and how to keep them healthy with massage, I want to understand the trains of fascial connections in the body, I want to learn how to be IN my body and help my clients be in THEIR bodies, I want to learn about the world within and how to build the world I want.
 
And want to hear something a little alarming?  I have spent $1700 on several online trainings in the past year to help me learn these things
 
And you want to hear something REALLY alarming??  Out of these 7 online trainings, I have only completed…
 
ONE
 
And why is that, exactly?
 
Well.  I used to think this was due to some nasty character flaw.  I just chase the next shiny new training that promises to be The One Thing my clients and myself REALLY need – the ONE THING that will bring clarity and amazing results.
 
However…
 
I recently met with a Somatic Experiencing Practitioner, who is also a coach, who is also an astrologer.  VERY interesting combination.  I’ve never really gotten into astrology.  I was raised in a religion where astrology was considered “spiritistic” (and not in a good way), but as I’ve gotten older, I’ve tried to let go of black & white thinking.  So in my newfound open-mindedness and curiosity, I decided to see what my birth time and place had to say about Heather Anne.
 
And wow. 
 
According to my astrological chart, I like to learn lots of things without diving deeply into them.  I love to learn and share, learn and share, learn and share.  I want win-win solutions for everyone. I am more comfortable talking and thinking than feeling.  I have lots of ideas.  I am kinda shy.  I enjoy talking about philosophy and ideas.  My career is super important to me and part of my life’s purpose, but it’s going to take it’s time to come to fruition – probably around when I turn 50.
 
OH MY GOD.  THERE IS NOTHING WRONG WITH ME.  I AM JUST DOING EXACTLY WHAT I WAS BUILT TO DO.  Ahhhhhhhhh………
 
Understanding ourselves better is SUCH a gift.  We can see that we have areas of strengths and areas where we don’t naturally thrive, and that’s OKAY!  We can make choices that better align with our natural gifts.  We can slowly and subtly course-correct to move onto a path of better alignment with who we REALLY are (not who we are trying to be to please people or in order to fit in).
 
It can be really difficult to get to know ourselves, and here are some ways to get started.
1. Ask 10 friends/coworkers to describe you in 3 words (tip from my SE Astrologer/Coach, Angela Freebird).
2. Subscribe to my friend Angela’s yoga classes and newsletter here.  She sends out a few paragraphs with each class recording, and there are so many good self-discovery nuggets in there.  She sent out a list of strengths-finding questions last week, which I loved (I copied them at the bottom of this newsletter).
3. Identify your top 5 values.  You can download the worksheet to help here.There are probably a million more ways to start the journey of self-discovery, but those are a few that are top of mind right now.  I would really love to hear what strengths and/or values you crystalize as a result of these exercises.
 
Space to be Human Lab
– If pain or tightness is preventing you from doing what you love, book a manual therapy session with me here: Booking link.  We’ll co-create an experience tailored to your specific case.
– I am offering no-cost 30-minute embodiment sessions where we can explore how Somatic Experiencing principles can help you find more ease and peace in your body.  It’s a win-win; you get to spent some time building the vital skill of feeling your feelings, and I get some practice in holding space. You can book a Zoom or in-person session here.

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____________________________________________________
 
“Alex Linley’s Top Ten Strength Spotting Tips (copied from Angela Stewart’s 7/13/22 newsletter)
1. Childhood memories: What do you remember doing as a child that you still do now – but most likely much better? Strengths often have deep roots from our earlier lives.
2. Energy: What activities give you an energetic buzz when you are doing them? These activities are very likely calling on your strengths.
3. Authenticity: When do you feel most like the “real you”? The chances are that you will be using your strengths in some way.
4. Ease: See what activities come naturally to you, and at which you excel – sometimes, it seems, without even trying. These will likely be your strengths.
5. Attention: See where you naturally pay attention. You’re more likely to focus on things that are playing to your strengths.
6. Rapid Learning: What are the things that you have picked up quickly, learning them almost effortlessly? Rapid learning often indicates and underlying strength.
7. Motivation:What motivates you? When you find activities that you do simply for the love of doing them, they are likely to be working from your strengths.
8. Voice: Monitor your tone of voice. When you notice a shift in passion, energy and engagement, you’re probably talking about a strength.
9. Words and phrases: Listen to the words you use. When you’re saying “I love to…” or “It’s just great when….,” the chances are that it’s a strength to which you are referring.
10. “To do” lists: Notice the things that never make it on to your “to do” list. These things that always seem to get done often reveal an underlying strength that means we never need to be asked twice.

Adapted from Average to A+: Realising Strengths in Yourself and Others, by Alex Linley, published by CAPP Press, 2008″
 

 
Meditation, Mindset, Pain, Yoga

Don’t Read Me if You’re a Muggle

heather

How the Mysteries may save us

Well, it’s Sunday, and I have a bunch of stuff on my mind.  I’m hoping that as I write, it starts to morph into a coherent throughline, but I’m not making any promises!  I totally understand if you stop reading this right now and go play outside.  BUT, it might be worth it to stay with me.  We’ll see.
 
I’ve been picking up on a current in the ether lately that is capturing my interest.  I’m noticing a few different threads, actually, but I think they are all part of the same rope.  Or wave.  I think I started to mix metaphors there.
 
Thread #1: Slow down to save yourselves and the world
 
I recently finished the book Presence: Human Purpose and the Field of the Future.  It is written by 4 uber-distinguished individuals – Peter Senge (MIT lecturer), Otto Scharmer (another MIT lecturer), Joseph Jawarski (cofounder of the Global Leadership Initiative), and Betty Sue Flowers (Director of the Johnson Presidential library).  And – OMG – I just realized my copy is signed by Peter Senge.  Whoa.
 
ANYWAY
 
This book by fancy schmancy super smart people basically reiterates the yogic sentiment that we are all parts of whole, and we need to start thinking less about Me and more about We; otherwise, life as we know it will end (aka The Requiem Scenario).  HAPPY SUNDAY!  But to do this, we need to develop presence.  We need to observe the world as it is and as we are, we need to retreat and reflect and allow inner knowing to emerge and become a vehicle for something new to arise, and we need to take action on what arises. 
 
That first step is critical – we MUST develop self-awareness in order to break out of the matrix of our conditioning and see something new.  But guess what!  Just like we talked about last week in the post about Somatic Experiencing, in order to develop self-awareness you have to slow the f*ck down!!  (Don’t ask me why I am more comfortable using a euphemism for “f*ck” than the actual word.  I probably need to do some self-reflection on why I feel it necessary to use the word at all if I am not comfortable using the real word.  Brains be weird!!).  
 
Thread #2: There is still some magic left in the world.
 
We (and me) are made of Mystery.  We think that because we know why the sky is blue and where rainbows come from, there is no more magic in the world.  But oh boy.  We could not be more wrong! 
 
Two examples from Presence really struck me:

  1. On page 200, the authors discuss a study that showed that random number generators (RNGs) around the world behaved in HIGHLY NON-RANDOM WAYS on 9/11/01.  The RNGs are protected from forces that could affect their randomness, yet, on 9/11 the non-random behavior began at 5AM and peaked at 11AM, EDT, matching the timelines of events that day.  WTF?!  Me affects We.
  2. On page 247, the authors discuss a study done by a Japanese scientist, Masaru Emoto.  He used MRIs to take pictures of the crystals formed when water freezes.  As you read the following, please remember that we humans are about 70% water (and the earth is covered about 70% by water).  Mr. Emoto took photos of water from sacred sources, from polluted sources, and from distilled water.  The crystals formed by natural springs and sacred sources were GORGEOUS.  They looked like beautiful stained glass works of art.  The crystals from the polluted water looked like a slug, but uglier.  The distilled water had no structure to it – it looked just like a nebulous blob.  UNTIL.  When they played music around the distilled water, the water formed crystals that “seem to visually reflect the essence of the music – the geometric precision of Bach, the balance of order  and flow of Mozart, the beautiful simplicity of folk music.”  They also had a priest pray over some distilled water for an hour, and when they took new pictures, the water formed amazing 7-sided crystals.  The priest had prayed to the Seven Bezaiten, the Goddesses of Fortune.”  WHOA.  (I want to note that his work is controversial – some experts think it’s quackery and others think it’s legit.  And maybe, both things are true??).

What’s the point of me sharing this with you? 
1.  To give you hope.  The world is full of strife and pain and potential destruction, but it’s also full of joy and wonder and the infinite creative possibility. 
2.  To remind me and you that by taking care of our own body, mind, and spirit, we can literally positively impact the entire network of life (we’re all part of a connected field). 
3.  To reinforce how powerful our thoughts are.  If thoughts (aka prayer) can change the crystallization of water, and we are 70% water, what are we doing to our bodies (and our pain experience) with our thoughts?  You can find more science related to this concept in this article I wrote a few years ago.
4.  Changing our thoughts can be super difficult, especially patterns of thought that have been with us since we formed our impression of the world as toddlers.  But an accessible first step is to participate in a contemplative practice like meditation or journaling, so we can start to build awareness of our mind stream. 

There you go.  I found the book very inspiring and really enjoyed its message of hope, so I wanted to share it with you.

I’ll leave you with a quote from a recent interview with Dr. Roger Walsh on the Neurohacker podcast. This quote reminded me that it’s OK (and actually a good thing) to sit in confusion and paradox. 

“All is mystery, and here is our best guess.”

We don’t know what we don’t know, and what we know is probably going to end up being proven wrong some day.  It’s all just an educated guess.

Space to be Human Lab

  • If you are interested in developing more presence, either by developing a meditation habit or by exploring embodiment practices, I can help!  You can book a 60-minute embodiment session here: Booking link.  I also am currently offering free 30 minute sessions focused on the Somatic Experiencing work.
  • If you have a friend, coworker, or loved one who is in pain, and you would like to help them feel better, please let them know they can use this code for $10 off their first session: FEELBETTER.

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Health & Fitness, Massage Therapy, Mindset, Yoga

The Magic You’re Looking For

heather

Hello!  Remember me??  I took a couple of weeks off from writing due to vacation.  We spent a week in the Black Hills of South Dakota – biking, hiking, eating, watching X-files.  That last thing – watching X-files – kinda made me feel guilty.  Here I am, in the middle of absolute gorgeousness, and I’m sitting inside, butt on the couch, watching a TV show I have seen 3 times already.  But, then, I realized I AM ON VACATION AND CAN DO WHATEVER I WANT!  I  can choose to go outside and enjoy the Hills, or I can choose to relax, put my feet up, and enjoy some very high quality entertainment.
 
This trip was full of awakenings like that.  Here are a few of my realizations.

  1. Doing hard, uncomfortable things can be super energizing and life-affirming.  The day after we arrived in Custer, we did a 35 mile bike ride, with a 260 elevation gain on the way out and a 947 elevation gain on the way back.  This was done on my new Surly Ogre, which is MUCH heavier than my road bike.  The tires are also about twice as wide, and we were riding on crushed gravel.  So I was biking a lot more weight, over a stickier surface, at a much steeper grade than my sea-level legs are used to.  It was ROUGH and beautiful.  On the ride back, I was kinda hating life (just keep pedaling, just keep pedaling), but once I got done and sat down with a Sierra Nevada Pale Ale, banana, and peanut butter toast, I was totally loving life.  I CAN DO HARD THINGS!
  2. It takes a while to decompress and slow down, so if you can swing it, taking at least a week off is SO nice.  Usually when we go on trips, we just spend a couple of days at our destination and then move on to a new spot (Have to cover as much territory as possible!  Have to get home and have some time to recuperate before starting work again!  Can’t spend too much money!), but this time we stayed at the same place for 8 full days.  We had time to settle in, settle down, establish a home base and venture out.  We started to sink deeper into the vibe of the area – not just skimming along the surface and checking sites and activities off boxes, but really starting to get a feel for the area, getting to know the weather, getting to the know the moods of the skies. 
  3. Watch the stories you tell yourself.  I packed SO many activities to do in the cabin – 3 books (The Enlightened Marriage, Mists of Avalon, and Understanding Human Design), colored pencils, watercolors, my journal, and 5 Pubmed articles about the importance of therapeutic touch.  I did write every day, so I could remember what we did, and I did read a good portion of Mists of Avalon, but I didn’t touch the rest of the stuff.  But, you see, here is the story I always tell myself, “If only I had more time, I would be an amazing artist.  If only I had time, I would be SO well informed on all things mindbody.”  Yet, I DID have time.  But I did not even attempt to create any art, and the articles never got touched.  It reminds me of a quote I saw on Facebook yesterday, “People romanticize their plans but dread the execution.  The magic you’re looking for is in the work you’re avoiding.”  Wow.  That really hit me.  I just want to be an amazing artist and an amazing therapist, but I want to avoid the discomfort of GETTING GOOD and of PRACTICING (there is no doing something perfectly in the learning stage).  This ties back in to point #1 – I HAVE to do the uncomfortable things in order to experience the joy and satisfaction that I want. 

Shoot, I had all sorts of stuff I wanted to write about – the amazing Somatic Experiencing session I had this week, the importance of looking at the Adverse Childhood Experiences you have had (and how they affect your marriage), and how Presence is a fundamental requirement for us both as individuals and as a collective.  But, I will need to explore those topics in future posts.  This is my SUMMER OF FUN.  I’m really trying to focus on enjoying life NOW instead of when I accomplish my To Do list (aka “never”), so I am going stop here.

Space to be Human Lab

  • I am taking the second class in my Somatic Experiencing (SE) Trauma-resolution training on June 24-27.  I am really excited to bring these trauma-resolution skills into our sessions.  So much of our chronic pain comes from nervous-system dysregulation that’s a reflexive response to various types of traumas (defined as events that overwhelmed our ability to deal with them) we have experienced in our lives.  Our responses to these events enabled us to keep functioning and surviving (so THANK YOU, Body!), but those responses can get stuck in our nervous system after they’re no longer needed and affect our ability to THRIVE.  But SE can help us process those through and find more space for presence
  • Don’t let your self-care suffer during the busy summer months!  You can easily book a session here.

I hope you are enjoying this hot, humid Sunday!
 
<3

Hlo
 
P.S.
It is Sir Huehue’s 6 month birthday today, so I have to share a picture.