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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Your Health is THAT important

by Dana L. Barron, PhD

Sometimes we get so lost in the sea of obligations that we lose track of what feeds our energy and what drains it. But the body is keeping score. If the balance tips too far toward draining or depleting activities, the body will start to whisper. “I’m stressed out.” Or “I’m really tired.” Or “I need a break.” We ignore it for now, and we “power through.” So it starts speaking a little louder. “I can’t sleep.” “I have a headache, an upset stomach.” Maybe we do something to ease the discomfort – an over-the-counter remedy or an extra cup of coffee. And then we power through some more….The more we override the message to slow down, the louder the body must speak.  Eventually there are symptoms we can’t ignore, or even a diagnosed illness. We’ve been running on empty and the body is saying NO.

When the stress first registers, it can seem impossible to lighten the load. If I let anything go, I think, I will let someone down, and I can’t do that. Or worse, I will lose my job or someone will get hurt. Sometimes the stories we tell ourselves are true and often they are not, but we generally cannot tell the difference. Sometimes it takes a crisis to clarify what is important and what is not, what is nourishing and what is depleting.

Here’s an exercise that might help you regain your balance, before your body starts to scream.

Make a list of your responsibilities and activities. Include everything on the calendar and the TO DO list. Now, imagine that someone you love has a crisis and needed your help. To make time, you must cross five things off the list. What would they be?

Even if it was hard and you were afraid of the consequences, you would cross things off to make time for a loved one. Why would you not do the same for yourself? For your health and well-being? Try. It truly IS that important.

Dana L. Barron, PhD is a health coach, advocate, and herbalist. She helps clients understand the functional imbalances that are causing their symptoms and design integrative solutions to regain health and vitality. She also guides clients in their relationships with health care providers to ensure they are getting their needs met. She can be reached at 215-688-5108 or healingpathcoaching@yahoo.com.

Increase Your Energy Naturally

 by Dana L. Barron, PhD, Health Coach and Advocate

Do you find that you don’t have as much energy as you’d like? Do you have highs and lows throughout the day? Do you look to certain foods or drinks to give you a boost? Do you have trouble falling asleep, or staying asleep? Fatigue and low energy are among the most common reasons that people seek guidance from health care providers. They can be mild or extreme, but they are NOT inevitable. There are many natural and easy ways to increase your energy, and along with it your mood and your outlook.

Nutrition

The foods and beverages that you consume have a huge impact on your energy level. If you can stabilize your blood sugar throughout the day, you will be amazed at how much more energy you have!

Here are some tips (which are also good for weight management):

• Eat real, whole food rather than packaged or processed food
• Balance macro-nutrients (fats, proteins, carbohydrates and fiber) with every meal and snack
• Eat every few hours to get ahead of hunger
• Educate yourself - know what is in your food (read labels or consult reference sources like www.self.nutrition.com)
• Get enough fat (yes, that’s right!) But all fats are not created equal. Healthy fats, which are essential to energy and health, include fatty fish, olive and coconut oil, nuts and seeds. Include them in EVERY meal or snack. Avoid processed fats and most vegetable oils. Limit animal fats, especially from grain-fed animals. Choose pastured and grass fed meats.
• Limit or eliminate sugar (including fructose which is found in fruit), processed grains, and starchy foods. Choose complex carbohydrates from whole grains, beans and legumes, low-glycemic fruits, and vegetables.
• Watch out for hidden sugars (e.g. corn syrup, fructose, agave, and words ending in “tol.”) Read labels and know what is in your food
• Minimize processed foods and food additives which will zap your energy
• Limit caffeine, especially after noon
• Pay attention to the nutritional content of your food MORE than the calorie count

 Sleep

Most of us do not get enough. And it’s not just the number of hours of sleep we get – it’s the quality of that sleep that matters. We need periods of deep, restorative sleep to have energy and stay healthy. Take a good look at your “sleep hygiene” and find the areas where you can improve. Small changes can have big effects.

Here are some tips to train your brain to wind down around bed-time:

•  Set and maintain consistent times for going to sleep and waking up
• Get enough hours – this varies from person to person, and with age, but most of us need at least 7 or up to 9 hours per night
• Avoid stimulating factors in the hours before bedtime:
• “Blue light” from electronic screens is interpreted by the brain as sunlight. They tell the brain that it’s time to get up and go, not to wind down and rest. Shut them down (including your phone!) two hours before bed
• Caffeine within 4-6 hours of bedtime will make it harder to fall asleep and will diminish the quality of sleep
• Exercising too close to bedtime will stimulate your system
• Engage in relaxing activities that signal to your brain that it is time to wind down. Take a warm bath, read, listen to music, meditate, practice relaxation exercises, or do anything you like that relaxes and calms you
• Be sure your sleeping environment is completely dark and as quiet as possible
• Stabilize your blood sugar. Blood sugar drops are the main cause of middle-of-the-night wake-ups. Follow the nutrition tips above and have a nutrient-balanced snack at bedtime (protein, fat, fiber, complex carbohydrates).

Nutrient Deficiencies

Most of us are low in some essential vitamins and minerals. These deficiencies are huge energy zappers. Talk to your health care provider to see if you are getting enough, especially the following:

• Vitamin D
• Iron
• Magnesium and zinc
• B vitamins (in the right form for your genetic type)
• Iodine (for thyroid health)
• Antioxidants (for liver function and cardiac health)

Food sources for vitamins and minerals are best, but supplements may be helpful, especially for nutrients that are not readily found in our food supply.

This is a long list and it is easy to get overwhelmed. I suggest taking one area, or a few tips, and focusing on them for a week or two. Keep track of your energy levels using a log or diary. See what works. Most people will see changes fairly quickly. However, if your fatigue feels extreme, if you notice a sudden change in your energy, if you have other symptoms, or if none of these strategies is helpful, please talk to your health care professional.

Dana Barron is a health coach and advocate. She collaborates with clients to investigate the root causes of symptoms, apply holistic and natural approaches to healing, and enlist the body’s innate capacity to heal. She also supports clients in getting the care they need from their doctors and other health care providers. Contact her at 215-688-5108 or healingpathcoaching@ yahoo.com, or see http://www.theresiliencycenter.com/bio_dana-barron.html. 

Exhale into Gratitude with QiGong this Thanksgiving Season By Karen Steinbrecher

With inspiration from the Rumi poem, “the Guest House”, I share my Thanksgiving story with you.  From Rumi, “This being human is a guest house.  Every morning a new arrival.”  In September, I experienced a surprise health challenge.  I fainted in my home and fell across a bookcase, hitting the floor on my forehead.  My husband found me immediately and did all the right things.  I broke my past record, having never been overnight in a hospital since birth.  Results from the many tests, X-Rays, CAT scans, etc., and bloodwork showed nothing broken and no concussion.  Low blood pressure and blood sugar may have caused this.  I was a scary sight with two black eyes and facial bruising.  With much gratitude and thankfulness I share this story.  Through all of this I practiced and danced Qigong, whether it was in my mind’s eye in the hospital bed, or physically standing and practicing the flowing movements after arriving home.  People are amazed at how well I have healed and how fortunate I am.  I agree.   Traumatic experiences and worry can cause more worry, problems, and block the energy flow.  Remembering what I tell people I practiced more Qigong.  It is so much more than the physical movements.  The slow and flowing movements send a signal to your brain, your body’s repair and maintenance center to rebuild.  Hold these thoughts, and when you are feeling “out of sorts” practice more Qigong.   A little “pre-Gong” suggestion to empower yourself with Qigong practice, is to turn off all distractions.  Say a big “thank you” to the Universe for the opportunity to be present of mind and body. This heart centered practice helps us connect to a deeper state, the stillness that holds everything together.  Qi dao Yi dao. Where the Qi goes, the mind flows.   Inhale to your heart.  Let go of the personal [worries].  Go inwards and allow your inner arms to support and enfold you with pure love.  Rest in balance in the here and now. Exhale gratitude.                                       

To quote Rumi from the “Guest House”:  Be grateful for whoever comes

                                                                   Because each has been sent

                                                                   as a guide from Beyond.

As Thanksgiving approaches I want to express and shout out my appreciation to the Universe and to all of you, my gratitude for reading my story.  Namaste.

Karen teaches QiGong on Thursdays at 2 P.M. and at 6:15 P.M. for a 1 hour class @  $10.00 per class. In addition to the WuJi QiGong movements, I am incorporating the healing TaiJi Hua Gong practice.

On Wednesday Nov. 19^th Karen Steinbrecher and Dean Solon offer a Free Resiliency Center Workshop. Resiliency through Meditation and Qigong   7 P.M. – 8:30 P.M.   Come join us!

Tai Chi or QiGong: WHICH Should I Study? - by Karen Steinbrecher

As a practitioner of QiGong for over 14 years and as a practitioner and teacher here at the Resiliency Center, I must admit that I resonate to the practice of QiGong.  I love QiGong as many of you know; it is my way of life.  Yet I would like to explain some differences between QiGong and Tai Chi.   Some people prefer Yoga; some prefer Pilates; some prefer Tai Chi, and I prefer QiGong. It is all GOOD.

Tai Chi has increased in popularity and often appears in the background for advertisements of unrelated products.  It is recommended for seniors and by the American Arthritis Society, which has its own simplified version.  Many health clubs and martial arts studios offer Tai Chi classes.

Tai Chi is a Chinese art designed to protect oneself from unarmed and armed attacks and illnesses.  It is both a martial art and a method for preventing and treating illnesses.   The movements are choreographed to be practiced in a specific order.  You may find more information about its history and concepts through Google and also in the article  “Are You Really Learning Tai Chi and is it Effective for Stress?” by Martin Eisen in the Yang Sheng Journal [Insert link to http://yang-sheng.com/?p=1612].

QiGong, pronounced  ‘Chee Kung’ is not as well-known as Tai Chi and is frequently given as an auxiliary exercise before or after doing Tai Chi. In Chinese,  “Gong” means work or hard task.  “Qi” can be translated as life energy.  When you practice, dance QiGong, you practice, learn to control the flow of Qi through your body by using breath, movement and meditation.  It is a Chinese practice and discipline that is at least 5000 years old.  Depending upon the goal of the practitioner, the main divisions of modern Qigong (there are thousands of different practices) are Spiritual, Medical, Martial and Athletic.  And yes, there is an overlap between the divisions.

Medical Qigong is a branch of Traditional Chinese Medicine  (TCM).  TCM theory says that the health is the result of smooth, unblocked, not stagnate Qi circulation.  When Qi does not flow smoothly, it may be stagnant or blocked, and that can cause a problem or a deficiency in any part of the body. Disease can be a result of poor Qi circulation.  Once the flow of Qi is balanced, the body tends to heal itself.

Qi cultivation facilitates and supports health and the quality of life.  Practicing Qigong can empower the body through Qi cultivation for healing and health; it helps to train the body to produce within, the internal elixir.  This means to produce the effective corresponding medicine within the body.  According to Master Zhongli Quan, “the best medicine can be produced by internal Qi cultivation, with greater balance and harmony of the internal organs.”

While I am not a certified Medical QiGong practitioner, I lead people to discover the joy of the flowing healing movements of QiGong, as a way to take charge of your health, so that you can work in harmony with your Primary Medical Doctor.  Qi cultivation is the heart of QiGong practice.   It helps us to cope with stress and the energy imbalances that happen during daily life, towards achieving an optimal state, one with greater balance and harmony that will allow the healing of chronic health conditions towards joy.

I am thankful for the blessings and rewards that QiGong practice has enabled me to experience.  Come join me so that I may share this experience and practice with you.

Qi Dao, Yi Dao.  Where the Qi flows, the Mind goes.

Karen Steinbrecher  leads QiGong here at the Resiliency Center every Thursday  in the Open Workspace at 2:00 pm and 6:15 pm.  The class lasts for 50 -55 minutes for a charge of $10.00/class.