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!

Tending to the Inner Landscape Seasonal Reflections by: John Muraco

“In the depth of winter, I finally learned that within me there lay an invincible summer.”

-Albert Camus

One true fact: We all deal with the changing seasons differently.  As it stands true with life’s challenges and changes, ups and downs, and ebb and flow, people have very unique and important ways in which they meet the changing of the seasons.  As we leave summer behind and replace the warm weather with cooler and more ‘biting air’, I become fascinated with the approaches that each one of us has toward this change.  Perhaps merely reading this article creates some angst for you as we delve more deeply into fall and the beginning of winter.  At the same time, others may be ecstatic knowing that they get to pull the sweater out of the closet and enjoy warming drinks, rich and filling foods, and more time indoors.  I wonder though, how can this become a season of understanding ourselves more deeply?  What things can we integrate into out lives to make the darker and colder seasons more inviting?  By witnessing natural landscape changes outdoors we find many clues to the changing landscape within us.  Perhaps with some noticing and a little motivation for self-care, we can begin to harmonize with the cooler seasonal change, as we say goodbye to the golden light of summer, and go inward.

This is a great time of the year to harvest all that was accomplished in the past five months.  No matter what your experience has been, allow yourself a chance for a deep breath and gratitude for arriving to your life today.  And look back on the accomplishments made. Perhaps for you, summer was fraught with challenge, change, and some discomforts.  Now is a great time to allow yourself some time each day for quiet reflection.  Consider journaling, working with collage, drawing, or whatever you choose.  Proceed without judgment, like nobody’s watching- this is your time.  It could be that your experience during the summer was one with many positive changes, a lot of time outdoors, late nights, and high energy.  Again, reflecting on all that has taken shape in the ‘lively’ months of spring and summer, and reaping the benefits of what life has delivered, can go a long way.  Winter can be your wind down period that allows for restoration.

Just like the falling leaves, our energy too can be downward and inward-moving as we transition into fall and winter.  And as we near Halloween, a holiday ripe with ghosts, goblins, and skeletons, I ponder the possible connection to our inner life.  Let this be a time to honor the letting go or passing of choices that might no longer serve us, or take a closer look at relationships that feel non-sustainable.  Further, give yourself freedom to share gratitude for the ones who have had positive impacts on our lives. 

Perhaps you have heard the Yogi Bajan quote “When you don’t go within, you go without.”  This is a wonderful quote to exemplify the quiet inward drawing effects of the winter season, and the nourishing benefits of withdrawing our senses from the outer world to gaze within. Challenging though it may be, the colder and darker months reflect to us, that in order to be born anew we must go within.  Inner stillness and nonjudgmental self-observation empowers us to become available to new ways of being and maybe even open to the parts of ourselves that remain unseen in our shadow.  Be it in stillness, self-reflection, or support from others, we might find there some reverence and light. By that inner light, we may gaze at the things in life that have held us back, noticing what is working and what isn't, and integrating more of what makes our hearts sing into our lives. 

Here are a couple things you can begin to do right now!!

1. Allow yourself 5 minutes (go for more if you can!) of deep belly breathing.  By placing your hand on your belly, inhale through your nose and exhale through your nose.  This will activate the parasympathetic nervous system and allow the body to relax and restore.  If your mind is wandering (that is normal!) bring your attention back to your breath or the rising of your belly into your hand.

2. Self Expression – This is totally up to you!  Maybe the way you want to express yourself is by cooking a warming soup for yourself or the meaningful people in your life.  If journaling is your thing, (or something that you want to make your thing) allow yourself some free-write sessions where you can release whatever has been on your mind.   What expands you?  What contracts you?  Making art, moving your body, and enjoying your time can be very rewarding at this time of year.

3. Cleaning out closets, pantries, drawers, etc.  It may sound funny, but again, this is a great time of the year to ‘go within’ and the nook and cranny parts of our house can be symbolic of the aspects of ourselves that could use some tending to.  It is possible that by cleaning and clearing unwanted clutter might make some space within your inner world!

Remember, there is no right or wrong way to experience anything.  There is only your way.  Be gentle on yourself, listen to your needs, and move forward in the changing seasons in whatever way feels best to you.  Please stay tuned next month when we delve into some ways to use food as medicine, learn about helpful cold & flu winter remedies and ways to beat the winter blues! 

John Muraco is an art therapist and holistic health counselor at The Resiliency Center located in Flourtown.  For more information about John or to schedule a free consultation please go to heartwellhouse.com or reach him by phone at 315-329-9838.

Your Body is your Vehicle in Life. Is yours in need of a tune up?

By Brittiney George, BS, CRS, CEIM

As winter approaches we are often reminded to tune up our cars.  Fill the washer fluids, check the air in the tires, and test our brakes, all in preparation for the upcoming weather shifts that occur with seasonal changes. 

Your body is your vehicle in this life.  It has been with you since birth.  The make and model may change over the years, but it was, is, and will remain all yours.  Trade-ins are not an option.  You are the driver and your memories, beliefs, spirit, and life events are your passengers.  It’s likely you’ve even picked up a few hitchhikers over the years; the shoulds and shouldn’ts and beliefs that belong to someone else. 

So how is your car running?  Have you checked in lately to see what it needs? The best way to keep the cost of repairs down is to listen to your body and lighten the load.  Drop those hitchhikers off at their own destination, they were never yours.  Pay attention to the flashing lights and listen for the warning signs your body gives you that are saying to stop, turn here, change directions or maybe even take a rest because your engine has been revved up or in idle for too long.  Listen to your body and LIVE your life instead of spending your time and money fixing it. 

There are many wonderful ways to learn to listen to your body.  Meditation, movement, breath, and touch are just some of the ways you can tune in to your needs.  Another powerful pathway to awareness is Rubenfeld Synergy.  Rubenfeld Synergy uses talk and gentle touch to help you access the body’s wisdom and utilize the awareness that develops to generate new options for how to move through life.  Connect to your inner wisdom with a FREE 50 min. Rubenfeld Synergy session (for all new clients) by contacting Brittiney George @ 610-389-7866 or movebackintolife@gmail.com.

Brittiney George, BS, CRS, CEIM is a Certified Rubenfeld Synergist and Infant Massage Educator offering Rubenfeld sessions, movement classes, body-mind integration workshops, and infant massage education at the Resiliency Center.  As a corporate trainer/manager for 11 years & movement practitioner for over 15 years, Brittiney believes in the resiliency of the human spirit and the body’s unique ability to heal.  For more information or to schedule a session please contact Brittiney George at 610-389-7866 or via e-mail at movebackintolife@gmail.com

Awareness

By Katie May

We all experience feelings, both positive and negative. Being mindfully aware means having the ability to acknowledge these feelings without judging them or trying to change them. Helping children feel understood and validating their feelings is the first step in decreasing tantrums and acting out behaviors.

As a parent, you are the mirror for your child's emotions. From birth, your child has learned about his or her feelings in terms of how you have responded to them. Teaching children how to recognize and identify their feelings is the building block for emotional regulation. The most helpful way to do this is to verbally reflect what you think they are feeling at any given moment. The first step in achieving this harmony is to tune in to how your child is feeling.

When your child was an infant, you may have learned to decipher different cries or sounds that let you know your child was hungry, wet or tired. By tuning in, you can continue to use your parental instincts to decode your child or teen's feelings. Look at your child's face for clues to her feelings. Is she pouting? Smiling? Rolling her eyes? Take note of any noises your child may make that will let you know what emotion he is experiencing. Do you hear a grunt of frustration? A gasp of surprise? Certain words or phrases can clue you in to your child's feelings as well. "I hate you" can mean "I'm angry at you and I don't know how to express that."

Finally, a child's actions will most times speak louder than his or her words. Tantrums are an outward expression of a child's pain, rejection, frustration or anger. Isolating, cutting and risk-taking behaviors are a teen's way of letting you know that he or she does not feel balanced emotionally.  For the next week, take note of your child's feelings. Just the simple act of tuning in to the way he or she feels will begin to change your interactions for the better. 

The Resiliency Center has a variety of services to help you learn more about how to listen to and respond to your child in a way that makes him or her feel safe and understood, including Family Therapy and Parent Coaching.  If your child is struggling with how to recognize, identify and manage intense emotions, individual therapy can benefit your child.  It will help you find ways to connect with him or her while developing ways for you and your child to feel happier. 

Katie K. May is a Nationally Certified, Licensed Professional Counselor who specializes in working with children and adolescents.  She uses play therapy and expressive arts activities to help clients communicate difficult emotions and decrease problem behaviors.  Katie offers individual therapy for children ages 3 through 19, as well as a Teen Group Therapy Circle, a Creative Kids Yoga Story Time and a Mindfulness-Based Expressive Arts for Stress Reduction program for Teens.  Contact:  Katie@creativehealingphilly.com or610-813-2575.  Seewww.creativehealingphilly.com for more details on services and programs offered by Katie K. May.

The Miracle of the Actual by Dean Solon

he is more interested in science.  perhaps.  i am more interested in people.  perhaps.
we are the same.
he dropped acid hundreds of times.  i did lsd once.
we can see for miles and miles and miles.  we are the same.

when i started to write, it was with an intention to write space fiction.  inner space fiction.
and i write space fiction, with a poetry, with words of peace and love and mercy.
he writes space fiction, of a different sort, in a different way.
each of us in a fever dream.
we are the same. 

nothing is the same as it was forty years ago.
nothing is the same as it was a moment ago.
words passing like clouds across the big sky.
each of the seven billion of us, breathing in and breathing out, with craziness inside.
a touch of craziness.
a touch of wisdom.
a touch of possibility
riding on the wind, everchangingly
the same
as it was a moment ago.

we believe we need the Word to awaken
when we need nothing but this moment
to awaken.

the miracle of the actual.
it always surprises.  

Building Resilience in Response to the Challenges of Today’s Families

by Kathleen Krol, MSS, LCSW, RPT-S

Being a parent and raising a family has never been easy. Today’s parents, like those of past

generations, face many challenges. Whereas, some parenting issues have been around for some time, today’s modern world presents many unique, complex challenges of its own. What are these challenges and how can a family be resilient in the face of them? This article will explore some options.

There has been for some time an explosion of knowledge readily available at one’s fingertips, with everyone and anyone giving advice on how to effectively parent and improve one’s relationships. Dr. Phil is a well-known name whose business is offering this advice. As part of this trend, many people are also diagnosing children now, so any child with behavior problems must have Attention Deficit Disorder (ADD) or be Oppositional Defiant and need medication. As a parent, how do you sort through what information is valid and going to be beneficial to your child/teen and what will be detrimental and harmful?

Advances in technology not only bombard us with information but our children as well. The world of children and teens often revolves around this technology, connecting through Facebook, Twitter, and chat rooms, making them vulnerable to cyber bullying and exposing them to the latest unhealthy fads like “cinnamon” and self-harming sites. Parents may find it challenging to know how to connect with their teen who may prefer constantly texting with friends – or find it hard to find stimulating enough activities for a child hooked on videos and games.

Even if you are fortunate not to have these concerns, there are still the typical parenting issues that arise at different developmental stages such as sibling rivalry, school separation anxiety, peer pressure and bullying. Or perhaps an adjustment to the addition of a new family member, changes with home or school, family separations, divorce or becoming a blended family.

Parents may also feel challenged by how not to repeat what they didn’t like about how they were parented or find it difficult to handle well-intended but unwanted feedback from extended family members. Yes, being a parent and raising a family has never been easy and still isn’t!

Wait, there is hope! Resilience in the face of challenges is something you do possess! Resilience in dealing with these many challenges involves trusting in yourself, recognizing what has got you through past obstacles, using experience as a learning opportunity, levering the resources and strengths of your family, accessing your support system, and, most importantly, patience and kindness with yourself when you feel like you have failed.

Resilience also includes knowing when you don’t have the answer, recognizing the need for support, guidance or expert advice, and taking the steps necessary to get the help you need. The Resiliency Center can provide the support, guidance and expert advice families need to feel resilient again – through practitioners who offer counseling, educational and holistic interventions. Our practitioners are genuine, caring, and really committed to a strengths-based approach to helping parents and their families.

Practitioners can help you narrow down and implement strategies that will work most effectively for you as a parent or couple, assist you in identifying family patterns, and helping to normalize your experience. They can support you and your family through the process of transition and change and assist you and your child or teen in managing problems through solution-oriented outcomes and coping skills. Our wellness education programs and community offerings will teach you how to better take care of yourself, whether as a parent, partner or both.

The family-oriented services offered at The Resiliency Center include: family therapy, child and teen counseling, Play-Family Therapy, teen groups, parent coaching, and mindful parenting classes. For new parents, mom’s groups and infant massage education classes are offered.  Couples in the early stages of relationship formation may find premarital counseling beneficial. For relationship transitions, we offer pre-baby counseling, couples counseling to renew your relationship, as well as counseling on navigating the difficulty of separation and divorce. A divorce support group offers community and strategies for resilience. If you are seeking overall life satisfaction, informative and restorative workshops or classes are offered periodically along with regularly scheduled classes like Qi Gong, meditation, and laughter yoga. We look forward to supporting you on your journey, wherever you are.

This article was written by Kathleen Krol, LCSW, RPT-S, who is an independent practitioner at the Resiliency Center with over eleven years post-graduate training and experience. She is a Licensed Clinical Social Worker and Registered Play Therapist/Supervisor with specialization in Contextual Family Therapy, Play Therapy, Sand Tray Therapy and EMDR (for anxiety, self-esteem and trauma issues).  She offers individualized assessment of a parent/family needs, practical solutions and interventions, parent coaching, family therapy and individual child and teen therapy. For a free personalized consultation to see if her services would be a good fit, contact her at kasiakrol17@verizon.net or 215-289-3101, #1.

The Real Way to Have More Money

by Delia Nessim

These days a lot of people are talking about not having enough money. The more we hear that the economy is bad, the more fear it evokes. People become afraid to spend their money. A collective consciousness builds - one of fear, lack, and even panic. Energy therapies teach that energy attracts physical evidence with a similar vibration. According to this view, people who worry about their lack of money may seem to have more experiences to worry about. Then they feel even more justified in worrying. So what’s the solution? The solution is to change your mind. Change your thoughts. Change your consciousness. That may seem difficult, because it involves changing your current behavior patterns, but it’s not as hard as you think.

The first step in changing any behavior is to pay attention. We can all become more aware of our words, the messages of people around us, and the media we watch. When we are regularly exposed to messages of lack, we can come to believe them and then instinctively repeat them. Do your thoughts and the words you speak contribute to a dialogue of scarcity and fear? I invite you to take a break from these thoughts. Sometimes it IS as simple as saying “Stop!” when the worries arise. After you have some practice noticing and stopping those thoughts, it’s time to play “make believe.”  

Create a vision of what you would like your financial life to look like and feel like. If your imagination is failing you, try to think of a time that you felt rich. Maybe it was when you were 8 years old and your grandmom sent you $10 in the mail. You lit up thinking about all the candy you could buy for ten bucks! GO there… GO there every day… GO there many times a day. The details of how it’s going to happen or how much money you need or want doesn't matter. All that matters is how rich you feel. It’s really fun. There is no harm in pretending. 

Of course, the more you practice feeling rich, the more real it feels. Your energetic vibration begins to inform the world that you are rich, and it’s time for the universe to provide evidence to support that vibration. Within a day or two, you will find money in unexpected places or opportunities will come your way. Don’t discount anything. It might start with finding a dime in the street. Accept it all with gratitude. Say “yes” and “thank you” for everything that comes, big or small. Do not resist it by insisting it look a certain way (e.g., that you get a raise at work, sell more products or services, or win the lottery). Let the universe work out the details. Your job is to pretend, enjoy, and accept with love and gratitude. When you shift your consciousness, you will know it. You will intuitively sense that your world is about to change for the better.

If you need help releasing old patterns, Emotional Freedom Technique (EFT) can help. Call (610-416-7535) or email Delia Nessim at delia@dncounseling.com for an appointment.