Compassion for our struggle with social distancing

by Patricia Rich, LCSW, CST-S

While I share the urgency and frustration that many of us are experiencing as we notice people who are not socially distancing sufficiently to meet the public health concerns, I want to make a few comments.

1. ISOLATING IS REALLY HARD EMOTIONALLY. As someone who has spent most of her life focused on emotional wellbeing, it has still been really hard to handle the waves of anxiety and emotion related to this unfolding situation. Under the best of circumstances, many people struggle to be alone or idle for even a few moments. This demands psychological resiliency which can be a weak muscle for most of us.

2. PEOPLE ARE GRIEVING. I'm not even talking about losing loved ones to the virus. I'm talking about the college students who have left their school and friends, thrown their belongings in boxes and headed (if they are lucky to have a welcoming home) back to their families. People are missing milestone events like proms, graduations, weddings, and long-planned trips. People are watching their livelihood dry up out of nowhere, their retirement accounts plunging. There are schoolkids who have nothing to do – and the parents who now have an additional full-time job of caretaking on top of working. It is hard to keep up with the emotions, and resistance to social distancing can be an instinctive coping strategy.

3. A LOT OF US DON'T DO ABRUPT CHANGE WELL. Any change can be a challenge, even good ones like new jobs or starting a new relationship. We work hard to develop a life that works. Disruption is hard, and can jangle our nerves and our managerial methods. The amount of change in the last weeks has been crazy intense, and while this is not an excuse not to make the necessary changes, it is a reason to feel compassion for ourselves and others struggling to make it.

4. DENIAL OF ILLNESS AND DEATH is pervasive in our culture. We are sheltered and in avoidance and denial until we can't be anymore – when tragedy comes to us or someone we love. Our culture marginalizes and tries to hide most illness, death and disability. Now we are facing a pandemic, and the realities of what this means are not comfortable or on the radar of many. We are playing catch-up in a culture that pretty much stinks at humanizing suffering and sacrificing for others.

5. COMPASSION, COURAGE AND CLARITY are needed to get through this crisis, both as applied to ourselves and to how we respond to others. Compassion for all the parts of us that are stirred, scared, confused, avoidant, or seeking comfort, and compassion for others who similarly struggle. Courage and clarity to take necessary action, face our feelings, and urge others to do the same. And focus on what is necessary and try not to get overwhelmed with the rest.

These are not excuses; but it may help to appreciate the emotional aspects of the challenges we face. I pray we can all rise to these and more, for the health, safety, and return to social closeness that we all crave.

Catching your breath

by Brittiney George

“If I could just catch my breath.”

 “Give me a moment to catch my breath.”

“I don’t have time to catch my breath.”  

Powerful statements.  Why…because they say something about the “state” we are in:

Winded.

Out of air. 

On the run.

Reaching for oxygen. 

Even the word “catching” is valuable information.  It implies our breath is no longer ours.  We don’t have ownership of it.  We have to find it, chase it, hunt it down, and hold on to it so it doesn’t get away from us again.  For many of us, our daily rhythm involves chasing the clock, catching our breath, crashing, trying to get back up, and then we repeat the cycle all over again.  Is it any wonder then why we walk around with tight shoulders, clenched jaws, tense necks, and shallow, short breaths?  We get caught up in life, and life gets caught up in our bodies.  So, as you fly (or run) into this holiday season, I invite you to remember an important safety message that the airlines share before every flight…… put your oxygen mask on before assisting others and if that doesn’t feel even possible, I hope this resource list below will help to begin you on your journey towards rest, recovery, and a few gloriously full breaths.

Books:

·      The Miracle Morning by Hall Elrod

·      I Thought It Was Just Me (but it isn’t): Making the Journey from “What Will People Think?” to “I Am Enough” by Brene Brown

·      The Forgotten Body by Elisa Cobb

Creativity and Art:

·      Mandalas of The World: A Meditating and Painting Guide

·      How to Make a Finger Labyrinth (that’s also a piece of art)

·      Zentagles (Creative Drawing for Relaxation, Inspiration, & Fun) 

Guided Meditations:

·      Affectionate Breathing by Kristin Neff

·      5 Min. Self-Compassion Break by Kristin Neff

 

Journaling:

·      Writing Down Your Soul: How to Activate & Listen to the Extraordinary Voice Within by Janet Conner

·      Self-Compassion Journal Exercise by Kristin Neff

Movement:

·      5 min. Recharge Routine at HoldenQiGong.com

·      Bringing Up Energy Down (toe tapping) on YouTube at https://www.youtube.com/watch?v=-2nl6RAIggw

·      Take 5 Breathing: A Breathing Exercise for Kids (and adults) on YouTube at https://www.youtube.com/watch?v=sh79w9pn9Cg&feature=share

Music:

·      Beautiful by Mali Music at https://www.youtube.com/watch?v=FmKBWWbi6yI

·      A Better Place-Playing for Change at https://www.youtube.com/watch/?v=ZVHOqrw3Jks

·      Unpack Your Heart by Phillip Phillips at https://www.youtube.com/watch?v=myHWD6Pch8U&feature=share

·      We Found Love by Lindsey Stirling at https://www.youtube.com/watch/?v=ZVHOqrw3Jks

Videos:

·      Dove Real Beauty Sketches:  You’re more beautiful than you think at  https://www.youtube.com/watch?v=litXW91UauE

·      What is an Emotion by Paul Ekman at https://www.youtube.com/watch?v=gaZDLOAg_Po

·      The Gift of Slowing Down by Carl Honore at https://www.ted.com/talks/carl_honore_praises_slowness

Brittiney George, BS, CST-L3, ICI, CEIM, is a Movement Practitioner and Somatic Therapist specializing in Transformative Touch.  She is also a faculty member and trainer for The Somatic Therapy Center.  Her areas of specialty include working with highly sensitive woman, and helping people find their ground when they feel thrown by life.  For a free 55 min. introductory Somatic Therapy session contact Brittiney at 610-389-7866 or movebackintolife@gmail.com.

 

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Thoughts on Transitions

by Karen Steinbrecher

I was recently inspired by Bill Douglas, Founder of World TaiChi QiGong Day, who shared the following: "When those unfamiliar with TaiChi or QiGong begin a class, they think that they can learn how to do the slow, liquid, flowing movements by physically mimicking them."

But those of us who actually perform these liquid dreamlike flowing QiGong movements after much practice...know that it is not just a physical journey, it was, is a journey of the heart, mind and body....learning how to "let go" of our mental, emotional and then eventually our physical grip on ourselves and the world.

Then we find along the way, that people find us easier to get along with because our rough edges have been EXHALED and RELEASED over hours, months, years and perhaps decades of mind-body exploration and practice.

This is my short-version story, experience of QiGong after 20 yrs. of practice, continuous learning about myself and connecting, healing with others - you.  QiGong is a tool, a bridge to EFFORTLESSLY flow through life, its TRANSITIONS, many many experiences. Let the Qi flow with Joy and Good Health.  

Karen Steinbrecher leads QiGong at the Resiliency Center on Tuesdays at 2:30 pm and Thursdays at 6:20 pm. Cost is $10.00 for a one-hour class. Learn more and pre-register by contacting Karen at karensteinbrecher@msn.com

Natural Transitions

by Heather Hill, MSS, LCSW

When I was pregnant with my first child, I took a day long wilderness therapy workshop in the the Wissahickon Valley Park.  There, I was invited to do some solo time and sat on a high rocky outcrop of Wissahickon Schist looking down at the creek below.  I was eager to capture this time of waiting and knew I was anxious about navigating this huge transition in my life.  My attention was drawn to a yellow leaf being carried by the current over rocks and little waterfalls.  When the leaf got stuck for a minute or two on some debris, it didn’t resist or bobble in a fit of frustration.  It was soon taken over by the current and went on its way.  When I shared this experience with others in my group, I was told that the leaf was a metaphor for childbirth and parenting.  What I needed to transition into my new role as a mother was to surrender to the process of life and let go of my former role to take on a new one.  The image of the leaf comes back to me often to remind me to trust life, to be part of its flow, or at least not to become frustrated when I get stuck in the debris.  

Two important processes happened that day to allow me access to the wisdom embodied in the natural world:  the observation and the sharing with a group.  My observation wasn’t connected to my inner world until it was received and heard by the group.  I’ve carried that image with me over time.  Although I’ve returned to nature many times seeking wisdom and comfort, no image has stood out for me as prominently as that little yellow leaf. 

I invite you to discover new meaning and wisdom for your own transitions as well as to build connections with the natural world and a community of fellow seekers. Register for one or all four of my Ecotherapy workshop, held from 9 am to 12 pm:  

Natural Connections: Exploring Wellness and Wholeness Throughout the Seasons

Spring Equinox 3/24

Summer Solstice 6/23

Fall Equinox 9/22

Winter Solstice 12/22

Heather Hill is a Licensed Clinical Social Workers providing counseling to pre-teens, teens, and adults. She uses a humanistic and wholistic framework and incorporates ecotherapy with traditional evidence-based practices. To learn more and to register for one of her programs, contact her at 215-485-7205 or heatherhilltherapy@gmail.com.

Making Peace With Your Teen Transitioning to Adulthood

by Lisa Grant-Feeley, LPC

Transitions are the experience of moving from a place that is familiar to a place that is new, different and unfamiliar. The transition a teen faces as they move from being a child who is protected and governed by a parent to an adult who is responsible for protecting and governing themselves can be a difficult time for them: both exciting and frightening. 

Teens are in a stage of life in which they are struggling to reach the stage of independence and their parents are transitioning from being responsible for their children’s safety and welfare to preparing them to face the world on their own. 

For many teens, this is a confusing and frightening time.  Questions like, “Will I be able to handle being on my own?” “Will I make the right choices?” “Will I be successful?”  “How will I know what to do?” The world can seem a scary and lonely place when not returning to the safety of a home and family at the end of each day.  On the other side of the coin, they are driven to independence, which is the next stage of their development.  They long to be self determined, to not have “someone always telling them what to do” which is how it can seem to them, to test themselves and to answer the many questions they have about themselves and their abilities. 

For many parents, this can also be a frightening and confusing time.  Parents remember the tiny, vulnerable infants who are now moving away from their care in an effort to become independent adults.  Even though that is the ultimate goal of parenting, that moving away can be a painful, conflict-filled time.

Having someone to guide both the teen and the parent through these uncharted territories can be supportive and helpful.  By helping the teen learn to evaluate their values and priorities for themselves and develop a strong, self-directed inner voice, they can begin to see themselves as competent and capable.  This makes the uncertainty of the future less anxiety-filled as they become the captain of their ship. 

Lisa Grant-Feeley is a Licensed Professional Counselor who supports teens and their families.    She works from strength based perspective and utilizes a person-centered approach.  If I can support you on your journey, please reach out to connect at lisagrantfeeley@gmail.com  or 267-625-2565.

Loving-Kindness and Generosity of Spirit

by Karen Steinbrecher

In QiGong practice, I lead participants in a “Lovingkindness of the Heart” practice from Lee Holden also called “Lotus Flow”.  We send out lovingkindness with our hands.  This diamond-light is sent to the earth, to our hearts, to one another, back to the earth and ascends up in the shape of a lotus-flower, returning to our hearts, and continuing to ascend up above our heads to the Universe.  We repeat this several times with words of lovingkindness, compassion, forgiveness and peace.  These lovely peaceful words help to bring expansiveness of the heart, inviting joy to blossom in your heart.

To practice opening your heart through the gentle movements and deep breathing of Qi Gong, join me at the center and/or watch a video of Lee Holden introducing some gentle Qi Gong practices at https://youtu.be/zAKqL3elCjg

Karen Steinbrecher leads QiGong classes twice a week at the Resiliency Center, on Tuesday afternoons and Thursday evenings. 

Stuffed Heirloom Squash with Sausage, Bacon, Caramelized Onions, and Sage

Recipe by Kristin Fulmer, adapted from MyHumbleKitchen.com

The flavors of the roasted squash with its filling seasoned with sage and cardamom complimented each other well. Sweet and savory filled with spice.

Ingredients:
2 heirloom or acorn squash (suitable for stuffing)
Extra Virgin Olive Oil
Salt and pepper to season
3 thick sliced pieces of (pastured, nitrate-free) bacon, diced
1/2 large sweet onion, diced
1lb ground (pastured, nitrate-free) chicken, pork, beef, bison, or lamb
2 cups market greens or veggies – use whatever you bought at the market (kale, chard, spinach, zucchini)
1 tablespoon, chopped fresh sage
1/4 tsp ground cardamom
1 tsp sea salt
1 tbl apple cider vinegar
1/2 cup sliced preferably raw cheese (omit if problems with dairy)

Method:
Cut the squashes in half, scraping out all of the seeds. Brush with olive oil and season with salt and pepper. (reserve the seeds to toast later with some fats and salt)

Place on a baking stone or sheet, cut side up, and roast at 375F for 1 hour or until its soft and can be pierced with a fork.

Once the squash has been roasted:
In a small cast iron pan or skillet, cook the bacon over medium heat until its fat has been rendered and the meat is brown and crispy. Set aside.

In the bacon fat, saute the onion until it's soft and begins to turn brown and caramelize, add market greens and saute lightly. Set aside.

In a large cast iron skillet or pan, cook the ground pork over medium heat.

Once it's cooked through, add the onion, 1/2 of the bacon, sage, cardamom, 1 tsp salt, and apple cider vinegar. Mix through.

Cook on medium low heat for about 5 minutes allowing the flavors to incorporate.

Stuff the Squash.

Divide the mixture into the four squash pieces.

Garnish with cheddar cheese, fresh cut sage, and the remaining bacon pieces.

Return to the oven for an additional five minutes, allowing the cheese to melt.

Adapted from: http://www.myhumblekitchen.com/2012/10/stuffed-heirloom-squash-with-sausage-bacon-caramelized-onions-and-sage/

Kristin Fulmer, MS, NCC, LPC, NTP, is a Licensed Professional Counselor and Certified Nutritional Therapist, providing individual, family, and group counseling. Kristin utilizes an integrative and functional whole-person, mind-body approach with an emphasis on nutritionally-dense, whole foods approach to improve emotional and physical wellbeing. To learn more about her practice and to schedule an appointment, contact Kristin at (267) 843-4888 kristin@healthybody-happybrain.com or website: www.healthybody-happybrain.com

Why Can’t I Just Get Up and Get Going?

by Brittiney George

Alternative therapies are not new, but have only more recently been embraced by Western culture as science is now backing what intuition has told us for years…that our body is brilliant in its wisdom and ability to heal.  Your body is the keeper of your unique story. It’s like the black box of an airplane.  It records your surroundings, your emotions, past mental or physical trauma, stress, and your memories.  Together, these become your unique story as told by the body in your posture, your walk, and in habitual patterns that develop over time.

Your movements reflect the conscious and unconscious aspects of who you are and how you feel.  Depression is one of the areas that bodymind integration can be an especially helpful tool in determining what you need.  After all, look at how different the definitions of depression are:  

To be in a slump

Weighed down

Heavy hearted

Stuck in a pit

Hollow or hollowed out

While research shows that movement can play an important role in lifting the fog of depression, sustained momentum and improvement is often only obtained by paying attention to the primary movement that is needed.  For instance, someone that is weighed down, or heavy hearted, may need to remove the weight of what is pressing down on them before they feel like they can get up.  For someone that is stuck in a pit, they don’t need to remove something; they need to get out of something.  Likewise, someone that feels hollow doesn’t need to get out as much as they may need to fill up with something new or something different before they can move on.  Getting “up” or getting “going” may be the end goal, but knowing the movements your system needs to start is an important tool to be able to sustain that momentum of change.  The body is brilliant at providing this insight. 

Somatic Therapy can be a wonderful way to access this information and is powerful on its own or partnered with traditional talk therapy. Through gentle touch and talk both the right and left brain as well as the nervous system are engaged in the conversation and can provide invaluable insight into what is needed and what is available.

Brittiney George, BS, CRS, CST-L3, ICI, CEIM, is a Movement Practitioner offering Somatic Therapy and exploratory movement classes at The Resiliency Center.  She also co-leads Connection, Expression and Movement (CEM), a monthly workshop series focusing on body-mind integration.  For a complimentary 55 min. Somatic Therapy session contact Brittiney at 610-389-7866 or movebackintolife@gmail.com.