The Practice of Stillness in a Fast-Paced World

by Carolyn Abele, MS, LPC

The beginning of a new year is often a time to start anew. Something I have recently incorporated into my wellness routine is the meditation practice of Savasana.  Savasana in its most simple definition is called “corpse pose,” as it invites a deep stillness and the profound benefits of rest for the mind and body.  Before I dove into the practice of Savasana, I thought taking a long run was the most beneficial thing I could do for my mental health.  When I first heard about Savasana, I skeptically questioned, “How can laying on the floor have any real benefits?” 

The reported health benefits had me curious. Was I missing something? I decided to check it out. From the outside, it didn’t look like much. Savasana is physically basic — you lay on your back with your arms comfortably at your side. (Am I enticing you yet?) The tricky part is remaining completely still, allowing yourself to fully relax, focus on your breath, and release any tension or thoughts.  This is where the practice of Savasana becomes a true practice of noticing and then stopping the fast-paced living, endless to-do lists, and incessant chatter of narration. It is a practice of mindfulness, specifically learning to take a mindful rest. It shifts us away from a mental focus on figuring out our lives to an opportunity for body and mind to untangle and gently process the physical and mental work of the day.  It allows the nervous system to shift from a state of alertness to one of deep relaxation and restoration.

There are physical and mental benefits of the practice of Savasana, including: 

• Improved Mental Clarity: Helps declutter the mind, creates space for greater focus, clarity, and decision-making.
• Stress Reduction: Calming the nervous system reduces stress and promotes emotional balance
• Improved Sleep: Who doesn’t need this? When the quality of our sleep improves, we wake feeling rested. 
• Physical Recovery: Aids in muscle relaxation, promoting faster recovery after exercise, yoga, workout sessions, and other physical exertion.
• Improved Mind-Body Connection: Savasana promotes a deeper connection to the body and its signals.

In our fast-paced world, it’s easy to overlook the importance of slowing down and resting.  But Savasana reminds us that real, true restoration comes from stillness and relaxation. So, the next time you feel like life is moving too fast and far too many things need to be done, resist the temptation to switch into a higher gear and do more. Instead, find a spot on the floor and try the magic of quiet rest. Take your time in Savasana and enjoy the peace it brings to your mind and body. While it may seem counter-intuitive, the deep rest offered will ultimate support you in conquering that to do list — or give you greater clarity about what you can just let go. 

Carolyn Abele, MS, LPC works with adolescents through adults, offering support to individuals struggling with anxiety, depression, trauma, and self-esteem. She offers mindfulness-based cognitive therapy, EMDR Therapy, family therapy, and parent support around behavioral concerns. Her work integrates practical strategies, humor, mindfulness practices, and trauma-informed approaches to heal pain at the root of current patterns. To connect with Carolyn, please call 215-354-7941 or visit her website at carolynabeletherapy.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.

From SAD to Glad . . . Giving grace through nourishing the self and others

by Kristin Fulmer

One of the greatest ways to express loving kindness to yourself and others is with preparing and enjoying eating wholesome, nutrient dense foods. Unfortunately, living in Western society we are often inundated and encouraged to eat quickly and for convenience, a Standard American Diet or SAD. A typical Western diet or SAD is full of unhealthy fats, refined sugars, processed foods, pasteurized dairy, and genetically modified foods that can play havoc with our physical and emotional health causing us to feel SAD, MAD, and overall just plain BAD.

During this holiday season, allow the wisdom of your body and the compassion of your spirit to rejoice with eating a more traditional wholesome diet - a diet rich in pastured meats, wild fish, vegetables and fruits, nuts and seeds, and whole grains, a natural remedy for diseases of body and mind.  

Here are three delicious ways to go from SAD to Glad:

1. Increase your consumption of whole unprocessed nutrient dense foods sourced from healthy and happy animals and organic (if possible) produce. Keep it simple - pastured meats and eggs, wild fish, cultured or raw dairy, vegetables and fruits, healthy fats, properly prepared whole grains, legumes, nuts and seeds.

2. Reduce the consumption of packaged ‘food-like’ products. If you can’t read or recognize the ingredients then don’t eat it! Here’s another clue, if you served this food to your grandmother or great grandmother would she recognize this food? If not, don’t eat it!

3. Get back into the kitchen. Cooking more meals at home means spending more time with family and involving other family members in the meal choice and preparation. There’s no hidden ingredients to worry about and recipe modifications are easily accommodated. Yes, preparing meals at home may take more time but your health and the health of your loved ones are worth it!

Here’s to your health, harmony, and happiness!

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 and visit her website [insert link to: www.healthybody-happybrain.com]

Big Picture Living

by Catherine McLaughlin

The term “holistic” can mean different things to different people. To me, it means looking at your life from a “big picture” viewpoint, and noticing patterns (good and bad) that may have developed. Some of your patterns may be detrimental to your life experience, while others may be supportive and guiding you through. While everyone has unique factors that comprise their “picture”, there are a few common lifestyle factors that work in everyone’s favor. By making small changes in specific areas of your life, you can move from dis-ease to ease.

As a psychotherapist, I see people who are struggling in various aspects of their life. But psychotherapy is only part of the picture. Visiting a medical doctor to rule out any medical conditions that could be interfering with your overall well-being is the first step. You may also be taking prescription medication to address your symptoms. In addition to psychotherapy and medication, assessing your current lifestyle habits could improve how you interact with your symptoms - and your life.

Good [psychotherapists and] psychiatrists most often look not only to medication and talk therapy, but also lifestyle changes, regularizing sleep patterns, daily routines, circadian rhythms, exercise and diet can make an enormous difference. A mind body connection continues to grow in relevance for everyone. – Riding the Tiger, PBS Documentary

I love working with people as a “lifestyle detective” to figure out how all the pieces come together and interact. Once we determine your personal lifestyle factors, we can start putting it all together to create a picture of wellness and ease. There are a few lifestyle factors everyone has in common, including exercise, nutrition, and sleep.

Exercise

If you’re experiencing symptoms of depression and/or anxiety, exercising may be the last thing you feel like doing. But scientists have proven that not only can make you feel better, it can help prevent symptoms from returning. Exercise helps the brain release chemicals that make you feel good (neurotransmitters, endorphins and endocannabinoids), strengthens your immune system, and raises your body temperature. This combination can have a calming effect on your nervous system, which makes you experience fewer symptoms. Sticking with an exercise plan can positively affect your confidence, connect you more to a social network, and serve as a form of “moving meditation.”

Nutrition

Have you ever noticed how you feel after eating? Do some foods make you feel “different” than others? Foods with high nutrient density - like fresh vegetables, fruits, whole grains, and lean meats - provide our bodies with nutrient-packed calories to use as fuel. Eating nutritionally rich foods can leave you feeling energized, alert, and light. Conversely, foods that are high in fat, salt, and sugar can leave you feeling bloated and tired. Foods like doughnuts, chips, and french fries are high in calories, but low in nutritional value. Eating nutritionally sparse foods in excess can make you tired and irritable, then lead into a vicious cycle of overconsumption and a worsening of negative symptoms. Researchers have demonstrated that eating regularly (not skipping meals) and maintaining a healthy, well-balanced diet can support holistic well-being and positive mental health. They are even finding that eating certain foods can help reduce symptoms of anxiety and depression.

In addition to paying attention to the foods we eat, it is important to pay attention to what we’re drinking. Drinks like juice, soda, and alcohol are high in sugar and calories, and low on hydration. While it may feel as if they quench our thirst in the immediate moment, their sugar content dehydrates us. Water is the best drink around: Not only does it lack calories and sugar, it contains nutrients vital to our brain development and maintenance. Appropriate water consumption not only make our brains work better, but enhances our memory and performance.

Sleep

According to the National Sleep Foundation, adults need 7-9 hours of sleep every night (while teens need 8-10). As we know, lack of sleep is a factor in poor memory, concentration, performance, and mood. Individuals with insomnia are ten times more likely to suffer from depression. Paying attention to your sleep habits (hours per night, how you feel when you go to bed at night/ wake up in the morning, patterns) may help clue you in to how your symptoms may be connected to your sleep.

In addition to exercise, nutrition, and sleep, there are many other factors that can be considered when using a lifestyle approach. Monitoring media consumption, screen time, and stress levels - and adding in self-care routines, daily habits, hobbies, and alternative therapies, such as Reiki, Rubenfeld Synergy, Qi Gong, mindfulness meditation - can work together in harmony to support your well being. The Resiliency Center offers many of these programs; Check the calendar for times and dates. The most important factor, though, is to discover how it all fits together for you. The holistic picture of your life is yours, and yours alone.

To learn more about Catherine McLaughlin, MA, NCC, LPC, please call 267-800-5073, email catherine@cjmcounseling.com, or visit www.cjmcounseling.com.

ALTERNATIVE THERAPIES, MODALITIES and HEALING PRACTICES

by Tracey A. Smith, M.Ed., CTRS  of Wellness WRKS, LLCwww.wellnesswrksllc.com, tracey@wellnesswrksllc.com, 215-605-3221

Alternative Therapies actually pre-date modern medicine. Ancient healing practices are ones that are

• Non-evasive, Preventative in nature
• Chemical free
• Designed to provide the support your body needs to balance and heal itself
• Treats the cause as opposed to suppressing the symptoms

What is integrative medicine?
Integrative medicine combines conventional medical care with alternative therapies.

Naturopathy (also known as naturopathic medicine or natural medicine) focuses on natural remedies and the body's vital ability to heal and maintain itself. Utilizing a holistic approach with minimal use of drugs and surgery.

Homeopathy is a form of alternative medicine that treats a disease with heavily diluted preparations that are thought to cause effects similar to the disease's symptoms

1. Aromatherapy
2. Massage Therapy – Sports, Swedish, Deep Tissue, Stone, Cranial Sacral
3. Foot Reflexology / Ionic Foot Soak
4. Acupuncture
5. Acupressure/Emotional Freedom Technique
6. Colonic Irrigations
7. Reiki
8. Hypnotherapy
9. Hydrotherapy – Whirlpool/Jacuzzi, Steam Bath, Sauna
10. Sound Healing- Tibetan Singing Bowls
11. (Bach) Flower Essences, Elixirs

12.  Crystal / Gemstone therapy

13.  Pilates  

14.  Sahaja Yoga

15.  Hatha yoga, Hot Yoga, Laughter Yoga

16.  Homeopathy

17.  Ayurvedic

18.  Tai Chi

19.  Meditation

20.  Vegetarian

21.  Vegan

22.  Herbology

23.  Dietary Supplements / Vitamins

24.  Biofeedback/ SCIO

25.  EMDR

26.  Thought Field Therapy

27. Color Light Therapy
28.  Chakra Balancing
29.  Chinese Medicine
30.  Chiropractic
31.  Ayurveda Remedies
32.  Bioenergetics
33.  Ozone Therapy, Far Infrared Red Therapy.
34.  Body work – Raindrop Therapy, Body Wraps
35.  Breath Work
36.  Pet Therapy
37.  Creative arts Therapy
38.  Recreational Therapy
39.  Occupational therapy
40.  Music Therapy
41.  Art Therapy
42.  Dance therapy
43.  Horticulture Therapy
44. Creative Writing
45.  Feng Shui
46.   Prayer
47.  Meditation
48.  Angels
49.  Ancestors
50.  Fitness/Exercise/Sports
51. Recreation, leisure activities and hobbies
52. Chanting
53.  Cassette tapes Cd’s DVD’s
54.  Numerology
55.  Mandela’s
56.  Astrology
57.  Guided imagery/Dreams
58.   Labyrinths
59. Amethyst mat therapy
60.  Pendulums & Dowsing
61.  Six sense – Intuition
62.  Native American – Tools & Practices

       Sweat lodge, Drumming, medicine wheel, dream catchers, feathers smudging, Shaman

63. Nutrition, Weight loss, fasting - Metabolic, Vegetarian, Vegan

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Burglar Proofing Your Home

Burglar Proofing Your Home:  Benefits of Emotional Boundaries

By Brittiney George, BS, CRS, ICI, CEIM

Most of us have learned to burglar proof our home.  We lock our doors when we leave, close the windows, and we don’t invite random strangers off the street to come in and rummage through our possessions.  But what about your emotional home, your personal space?  How often do you feel that someone has invaded your space and hijacked your emotions?  All of us have friends, co-workers, or family members that may be invaders.  They break in and take up space and create emotional havoc in our lives.  People that after a conversation leave feeling better, while you’re left feeling robbed.  You can’t always avoid them, and it may not be possible to cut them out of your life, but you can learn to protect your space in their presence.

We often mistake being vulnerable for being open or authentic.  Being authentic doesn’t mean that everyone gets a free pass to all of you.  It means being aware of the environment you’re in and the people you’re with, and choosing what or how much of your story you share.  Your story, YOU, should be honored.  Someone that does not honor you should not get a free pass to go mucking about in your emotional home.  So what do you do?  Start by creating clear personal boundaries.  When you don’t have clear boundaries you can feel walked over, twisted up, bent out of shape, powerless, paralyzed, bruised, or always on guard (in other words, you carry the world in your body and with it a lot tension and stress!).  It can literally be a painful existence.  When you have clear boundaries, others know how to be in relationship with you.  They might not like it, they may not always agree with you, but they know what to expect and therefore how to move with you.  

One of my favorite quotes is: 

“I will not let anyone walk through my mind with their dirty feet.”-Mahatma Gandhi

I love this quote because you wouldn’t let someone walk in your house with dirty feet, and yet so often we let our experience with another person walk through our minds leaving a trail of mess behind them for us to clean up.  It’s important to protect your space and create emotional boundaries so that your home doesn’t get pillaged.  How do you do that?  Below are some practical tools from some of The Resiliency Center Practitioners to help protect your personal space before going into a stressful environment or as a means to take care of yourself if you feel like your space has been invaded:

Burglar Proofing Tools:  Tools To Protect Your Space Prior To Or During Conflict.

• Essential Oils:  Our sense of smell can be a great grounding tool.  Essential Oils and blends can help support relaxation and grounding.  A practitioner favorite:   “boundaries in a bottle” from Dori Midnight’s apothecary [Insert link: http://www.dorilandia.com/html/apothecary.html]. (Courtesy Elizabeth Venart)

• Visualize Boundaries Exercise: Take a comfortable seat and deeply breathe in and out.  Notice your feet on the floor, and how your body feels.  Begin to imagine that your boundaries had physical qualities.  Maybe it's a big bubble, or maybe a brick wall.  Notice what it feels like to experience your boundaries.  Now begin to imagine yourself at your most comfortable space.  Notice if your boundaries shift at all.  Imagine yourself at school or work.  Notice if your boundaries change in that environment.  Imagine that anyone else's negativity or emotions coming towards you are immediately deflected by your boundary.  Bring yourself back to the present moment, again noticing if your boundaries shift. Notice how your body feels and if any emotions have come up during this exercise.  Slowly blink your eyes open and begin to notice things you see around you.  Practice makes perfect with visualization of boundaries.  The more that you practice this exercise, the easier it is to increase your boundaries when you need more protection.  (Courtesy Elizabeth Campbell)

• Focused Breath and Imagery:  “During conflict, it is common to hold your breath or, especially if you are highly sensitive, to mirror the breathing pattern of the person with whom you are having a conflict. By returning to your own breath and deepening it, you can soothe and calm your nervous system and remind yourself you’re okay. If you feel your energetic space is being encroached upon in a conflict, take deep breaths and in the exhale, imagine your breath carrying you further away from the person to give you more space.” (Courtesy of Elizabeth Venart)

Tools For After A Difficult Encounter:

• Shake Off The Stress: Small rhythmic movement help ease muscles and the nervous system.  Shake out your hands, your shoulders, your hips, your legs, and your feet.  Let your whole body shake and shimmy and let out your breathe in a big sigh.  Imagine the negative energy shaking right off your body and getting soaked up by the ground.  (Courtesy Brittiney George)

• Rinse Off The Stress:  Water is a great energy conductor.  Run water over your arms and hands.  Imagine that you’re peeling an energetic glove off from your elbow to your fingertips and letting the negative energy or anxiety run right down the drain.  This is a great exercise to do in the shower.  Imagine that you’re washing of the anxiety or stress and letting it all run down the drain. (Courtesy Brittiney George)

• Ton glen Meditation:  Breath in how you are feeling-whatever the emotion is without judgement or analyzing.  Breathe out love.  Repeat for 5-20min. (Courtesy Jen Perry)

• Releasing the Judgement Meditation:  Breath in love. Breath out all of the could haves, should haves, and would haves that no longer serve you.  Repeat mantra as needed. (Tama Kieves Breath Meditation-Courtesy Brittiney George)

• Visual Laying Your Burdens Down:  “To begin, sit with your eyes closed and envision an all-powerful, supremely comforting being in whatever form that takes for you, standing at the end of a road. See yourself carrying a large sack, box, or other container, imagining that all your worries are inside it. Watch as you make your way to the being of your choice, and lay your baggage down at their feet. Allow yourself to feel the lightness and relief of this action, express your gratitude, and surrender. You will be amazed by how this simple meditation can liberate you from a burden you were never meant to carry.” - (Excerpt from Daily OM-Laying Our Burdens Down-Courtesy Karen Steinbrecher)

• Play:  People often underestimate the power of play and recreation.  Find a way to participate in an enjoyable experience.  It releases pent up energy and allows you to reconnect. (Courtesy Tracey Smith)

• Walk Barefoot in Nature:  The earth is naturally grounding. Take off your shoes and connect to the earth.  As you stand or walk, imagine giving the burden or the energetic charge you are feeling from the exchange to the earth. (Courtesy Jen Perry)

• Music:  Music is a great way to shift your energy. It not only lets you get out stress and anxiety vocally, but can help to move stuck energy in the body.  Sing in your car; sing in your shower, sing anywhere you’re comfortable.  It doesn’t have to sound pretty or even melodic, just put on your favorite song and let yourself sing!

Brittiney George, BS, CRS, ICI, CEIM, is a Movement Practitioner offering Rubenfeld Synergy, and gentle, 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. Brittiney helps her clients find their ground again when they feel thrown by life by tapping the wisdom of their bodies so they can live from their heart, speak their truth, reduce stress, and create new patterns of movement and choice in their life.  For a complimentary 55 min. Rubenfeld session contact Brittiney at 610-389-7866 or lifeimitatingheart@gmail.com.