Showing posts with label self care. Show all posts
Showing posts with label self care. Show all posts
Tuesday, February 9, 2010
Tongue Scraping
Tongue Scraping is performed with a metal device you can purchase at the health food store or a spoon. Stainless steel works better than the plastic type you can by at the drug store and is more safe and cleaner. Imagine, you are taking the toxins, mucous, junk form your mouth and letting it go. This is a fabulous way to detox your mouth first thing in the morning, to clean the bacteria and your palate for a healthier day. I have practiced tongue scraping for years. It helps relieve bad breath as well as helps improve digestion. I can't say enough about it. Try this at home!
Oil Pulling
Oil Pulling is a deeply penetrating method of detoxification. According to www.oilpulling.com, Dr. (med.) Karach said the Oil pulling heals totally “head-aches, bronchitis, tooth pain, thrombosis, eczema, ulcers and diseases of stomach, intestines, heart, blood, kidney, liver, lungs and women’s diseases. It heals diseases of nerves, paralysis, and encephalitis. It prevents the growth of malignant tumors, cuts and heals them. Chronic sleeplessness is cured."
Oil Pulling is an Ayurvedic Process that works on the root cause of disease in the body. Results will come in a matter of days, with a brightness in the complexion and eyes, shiny hair and improved digestion. Full healing is a process and takes quite a while, according to your readiness and willingness to let go.
Here is how you do it:
Oil Pulling increases metabolism, which improves overall health. You will notice a glow and your teeth will become whiter. You may experience signs of detoxification, including digestive disturbances, sleeping patterns changes, moodiness, but be patient, it is worth the release!
Maya Self Massage
Maya Abdominal Massage Self Care Techniques
The Arvigo Techniques of Maya Abdominal Massage ™ are centered around the ancient Mayan techniques, which reposition organs that have dropped and restricted the flow of blood, lymph, nerve & chi energy. As with any other natural healing, Arvigo Techniques seek to restore the body to its natural balance. This technique is provided for therapeutic self care only and is intended to be used in conjunction with treatments from a professional or certified Maya Abdominal Massage practitioner. Consult www.arvigomassage.com for a list of qualified practitioners.
To Prepare
• Empty your bladder and create a quiet, peaceful environment to relax for 5-10 minutes (just before bedtime is perfect!).
• Wear loose fitting clothing with no zippers or buttons over the abdomen.
• Lie on your back and place a pillow under your head and your knees to soften your abdominal muscles. (If you have uterine prolapse, it may also be helpful to place a pillow under your hips to elevate your pelvis.)
• Breathe deeply and slowly for a few moments until you feel relaxed.
Self Care Massage Techniques
Lower Abdominal
1. Bring both of your hands together with your index fingers side by side and tuck one thumb under the other. Bring all eight fingers close together, slightly bent and relaxed. See diagram. 2. Through your clothing or a sheet, or with oiled fingers, locate where your pubic bones meet in the middle with your index fingers, and place these fingers on the small indent. Inhale and as you exhale, slowly slide off the top of your pubic bones while keeping your fingernails in contact with the bones. Press as deeply as it is comfortable for you into the soft tissue space above your pubic bone. See Diagram. (If your uterus is too low, you will feel resistance like the consistency of a water balloon.) 3. While maintaining the same pressure, gently and slowly move your fingertips toward your navel. Repeat this stroke from your pubic bone to your navel a total of 3 times. 4. With the same hand position, move your fingertips to one side of your pelvis with the little finger of one hand on the pubic bone and the other little finger on your hip bone. Again bring all eight fingers close together, slightly bent and relaxed. Inhale and as you exhale, slowly slide off the bones and press as deeply as it is comfortable for you into the soft tissue space of the pelvic bowl. 5. While maintaining the same pressure, gently and slowly move your fingertips toward the midline. Repeat this stroke a total of 3 times. 6. Repeat #4 and #5 on the other side of the pelvis. If your uterus is tilted to the left or right, you will feel resistance like the consistency of a water balloon before you get to the midline. 7. Repeat #2 through #6 2 more times, and then repeat #2 and #3 a final time for a total of 30 strokes. 8. Open your hands, reaching as far as possible without lifting your head, and place them flat over the groin where your legs join your pelvis on each side. Stroke softly 4-5 times over your skin and the underlying inguinal lymph nodes toward your abdomen. Continue the same strokes down both inner thighs along the lymph nodes, repeating this stroke 5 times.
Upper Abdominal
1. Apply oil or lotion to your fingertips. Make an “M” (for Maya!) with your hands by facing the palms of your hands toward each other and curling your fingers so that the fingernails of all eight fingers touch. Place your fingertips on the center of your upper abdomen just below the ribcage. Inhale, and as you exhale, press as deeply as it is comfortable for you into the soft tissue space. While maintaining the same pressure, gently and slowly move your fingertips toward your navel. Repeat this stroke from your rib cage to your navel a total of 3 times. 2. Place your fingertips on one side of your upper abdomen just below the ribcage. Inhale and as you exhale, press as deeply as it is comfortable for you into the soft tissue space. While maintaining the same pressure, gently and slowly move your fingertips diagonally toward your navel. Repeat this stroke from your rib cage to your navel for a total of 3 times. 3. Repeat # 2 on the other side of the upper abdomen. Then repeat #1, #2, and #3, ending with #1 for a total of 30 strokes.
If you find areas of tenderness, pain or congestion, adapt your pressure so that you can continue to relax. Breathe and continue to massage the area. If pain persists, even with a light touch, stop for now. If you experience pain initially, it should gradually diminish with each self care massage. Simply follow these instructions as best you can. After practicing the self care day for several days, you will become more familiar with the massage and more confident in your touch. If you continue to have difficulty, contact your Maya Abdominal Massage practitioner.
After Self Care
• Drink plenty of water to hydrate your body and support the healing process. Thank yourself for taking the time to take care of yourself.
• Honor your experience by paying attention to the changes and responding with what you need. For example, write your feelings in your journal or diary or share them with a trusted friend or therapist.
• Repeat the self care massage everyday except 5 days prior to and during your period or for 30 days, and then reduce to 2-3 times a week for your health.
When To Modify or Avoid Self Care Massage
• 5 days prior to and during your menstrual bleeding, do not deeply massage the uterus, but you may continue doing # 8 over the lymph nodes and the upper abdominal massage. It is okay to very gently and superficially massage over the uterine area prior to and during your period.
• During pregnancy, self care massage can be appropriately adapted for your trimester of pregnancy. Consult your Maya Abdominal Massage practitioner for more information.
• After abdominal surgery, you must wait until the tissue has healed, and your physician has cleared you for normal activity. For example, with Cesarean birth and hysterectomy, 8-10 weeks after surgery is usually recommended.
• If you are taking pain medications or other substances that may mask discomfort and pain, self care massage is contraindicated.
• If you have an intra uterine device (IUD) for birth control, #1-6 are contraindicated.
• If you are under treatment for abdominal or pelvic infection or cancer, self care massage is contraindicated.
• If you experience intense emotional pain during the self care, it is important that you seek professional support to help you pass through the gates of emotional healing. Please consult your Maya Abdominal Massage practitioner for guidance and referral.
• If you experience intense pain or discomfort during the self care massage or have a sudden onset of abdominal pain, please consult your Maya Abdominal Massage practitioner who will recommend that you see your physician before continuing the self care massage.
The Arvigo Techniques of Maya Abdominal Massage ™ are centered around the ancient Mayan techniques, which reposition organs that have dropped and restricted the flow of blood, lymph, nerve & chi energy. As with any other natural healing, Arvigo Techniques seek to restore the body to its natural balance. This technique is provided for therapeutic self care only and is intended to be used in conjunction with treatments from a professional or certified Maya Abdominal Massage practitioner. Consult www.arvigomassage.com for a list of qualified practitioners.
To Prepare
• Empty your bladder and create a quiet, peaceful environment to relax for 5-10 minutes (just before bedtime is perfect!).
• Wear loose fitting clothing with no zippers or buttons over the abdomen.
• Lie on your back and place a pillow under your head and your knees to soften your abdominal muscles. (If you have uterine prolapse, it may also be helpful to place a pillow under your hips to elevate your pelvis.)
• Breathe deeply and slowly for a few moments until you feel relaxed.
Self Care Massage Techniques
Lower Abdominal
1. Bring both of your hands together with your index fingers side by side and tuck one thumb under the other. Bring all eight fingers close together, slightly bent and relaxed. See diagram. 2. Through your clothing or a sheet, or with oiled fingers, locate where your pubic bones meet in the middle with your index fingers, and place these fingers on the small indent. Inhale and as you exhale, slowly slide off the top of your pubic bones while keeping your fingernails in contact with the bones. Press as deeply as it is comfortable for you into the soft tissue space above your pubic bone. See Diagram. (If your uterus is too low, you will feel resistance like the consistency of a water balloon.) 3. While maintaining the same pressure, gently and slowly move your fingertips toward your navel. Repeat this stroke from your pubic bone to your navel a total of 3 times. 4. With the same hand position, move your fingertips to one side of your pelvis with the little finger of one hand on the pubic bone and the other little finger on your hip bone. Again bring all eight fingers close together, slightly bent and relaxed. Inhale and as you exhale, slowly slide off the bones and press as deeply as it is comfortable for you into the soft tissue space of the pelvic bowl. 5. While maintaining the same pressure, gently and slowly move your fingertips toward the midline. Repeat this stroke a total of 3 times. 6. Repeat #4 and #5 on the other side of the pelvis. If your uterus is tilted to the left or right, you will feel resistance like the consistency of a water balloon before you get to the midline. 7. Repeat #2 through #6 2 more times, and then repeat #2 and #3 a final time for a total of 30 strokes. 8. Open your hands, reaching as far as possible without lifting your head, and place them flat over the groin where your legs join your pelvis on each side. Stroke softly 4-5 times over your skin and the underlying inguinal lymph nodes toward your abdomen. Continue the same strokes down both inner thighs along the lymph nodes, repeating this stroke 5 times.
Upper Abdominal
1. Apply oil or lotion to your fingertips. Make an “M” (for Maya!) with your hands by facing the palms of your hands toward each other and curling your fingers so that the fingernails of all eight fingers touch. Place your fingertips on the center of your upper abdomen just below the ribcage. Inhale, and as you exhale, press as deeply as it is comfortable for you into the soft tissue space. While maintaining the same pressure, gently and slowly move your fingertips toward your navel. Repeat this stroke from your rib cage to your navel a total of 3 times. 2. Place your fingertips on one side of your upper abdomen just below the ribcage. Inhale and as you exhale, press as deeply as it is comfortable for you into the soft tissue space. While maintaining the same pressure, gently and slowly move your fingertips diagonally toward your navel. Repeat this stroke from your rib cage to your navel for a total of 3 times. 3. Repeat # 2 on the other side of the upper abdomen. Then repeat #1, #2, and #3, ending with #1 for a total of 30 strokes.
If you find areas of tenderness, pain or congestion, adapt your pressure so that you can continue to relax. Breathe and continue to massage the area. If pain persists, even with a light touch, stop for now. If you experience pain initially, it should gradually diminish with each self care massage. Simply follow these instructions as best you can. After practicing the self care day for several days, you will become more familiar with the massage and more confident in your touch. If you continue to have difficulty, contact your Maya Abdominal Massage practitioner.
After Self Care
• Drink plenty of water to hydrate your body and support the healing process. Thank yourself for taking the time to take care of yourself.
• Honor your experience by paying attention to the changes and responding with what you need. For example, write your feelings in your journal or diary or share them with a trusted friend or therapist.
• Repeat the self care massage everyday except 5 days prior to and during your period or for 30 days, and then reduce to 2-3 times a week for your health.
When To Modify or Avoid Self Care Massage
• 5 days prior to and during your menstrual bleeding, do not deeply massage the uterus, but you may continue doing # 8 over the lymph nodes and the upper abdominal massage. It is okay to very gently and superficially massage over the uterine area prior to and during your period.
• During pregnancy, self care massage can be appropriately adapted for your trimester of pregnancy. Consult your Maya Abdominal Massage practitioner for more information.
• After abdominal surgery, you must wait until the tissue has healed, and your physician has cleared you for normal activity. For example, with Cesarean birth and hysterectomy, 8-10 weeks after surgery is usually recommended.
• If you are taking pain medications or other substances that may mask discomfort and pain, self care massage is contraindicated.
• If you have an intra uterine device (IUD) for birth control, #1-6 are contraindicated.
• If you are under treatment for abdominal or pelvic infection or cancer, self care massage is contraindicated.
• If you experience intense emotional pain during the self care, it is important that you seek professional support to help you pass through the gates of emotional healing. Please consult your Maya Abdominal Massage practitioner for guidance and referral.
• If you experience intense pain or discomfort during the self care massage or have a sudden onset of abdominal pain, please consult your Maya Abdominal Massage practitioner who will recommend that you see your physician before continuing the self care massage.
Tuesday, January 19, 2010
Sugar Shocked!
Well, 5 years or so off of sugar will make one happy to be alive. No wonder I have been over a decade without taking pills, alcohol or even needing to see the doctor!
Something in me decided to try again, to explore adding in sugar. And bread and milk and cheese. Oh my. Having been full-on gluten free vegan for many years, this was a crash course in what I call: "How not to eat". My mantra right now is: oops, I've done it again. And my affirmation is: I have been here before and I am going to make it. I feel crazy, but my coach reminded me of simple wisdom: "A journey of a thousand miles begins with a single step" --Lao Tse, yet it never says in what direction. There is no good or bad food, it all just is. Just as our energy is constantly expanding and contracting, so is life.
I may not be where I would like my body to be, but I am ok with it. I heard recently someone referring to a glitch in American culture is that we "ain't ever satisfied". Seriously, in Los Angeles, you don't see many people staying at home, they're all in their car trying to get someone, to improve themselves, to be better, richer, fitter and ultimately, more human. A part of our condition is to want to improve upon who we are, what we know, how we live. Isn't knowledge key to our development? A former client, who is a chiropractor in New York sent out a newsletter this month with a definition of radiant health being resilientcy and pro-active self development. This resonates fully with me where I am now.
I may be making mistakes, but I am taking my life back from a limited viewpoint. I may have put on more weight than I am comfortable with, but I keep coming back to my yoga mat and accepting myself where I am now. I may have cravings for sugar, and really to be bad. But I am making a commitment to have limits with myself. There are many reasons that I want to take care of myself, but most importantly is because I want to learn and experience life to the best of my ability and I function better when I eat well.I am about to begin the final section of my bachelor's degree in psychology. I have a few months left before I finish my coaching training and I am 1/3 way complete with a yoga teacher training. I want the energy and focus that I know is available to me when I prioritize my self care.
I know that as I take care of myself, that I inspire others to do the same. I asked a new friend who is in treatment with anorexia yesterday, who would you be if you were not concerned about your body and food all of the time? This inspired me to answer it in my own life. Recovery is not about finding what is wrong about ourselves, but going inwards to discover the fruits of our remarkable resolve lies deep within our heart. Our heart is a part of a global heart, and by resting peacefully within, we offer a blessing to the planet. Recovery is about living in the middle, connecting with our values and living from a place of serenity. Like I said before, I will do what will not have to be undone. There are so many ways to say: Take care of yourself today for a better tomorrow.
Here are some commitments I am making to my life and to my recovery, for the benefit of past, present and future friends, family and clients:
I will do what won't be undone, and that starts with how I treat my body.
I will eat as if in full view of others.
No matter what, I will not eat sugar. You will be the first to hear about it when I want to, and I will trust that nothing is bad enough to face and everything is better when I am free from mental and physical angst that sugar induces.
I will do my best to take care of my needs better each day.
I wish you a peaceful heart, strength and courage and resiliency, for the wisdom to start where you are loving yourself as never before.
Shanti,
Waller
Something in me decided to try again, to explore adding in sugar. And bread and milk and cheese. Oh my. Having been full-on gluten free vegan for many years, this was a crash course in what I call: "How not to eat". My mantra right now is: oops, I've done it again. And my affirmation is: I have been here before and I am going to make it. I feel crazy, but my coach reminded me of simple wisdom: "A journey of a thousand miles begins with a single step" --Lao Tse, yet it never says in what direction. There is no good or bad food, it all just is. Just as our energy is constantly expanding and contracting, so is life.
I may not be where I would like my body to be, but I am ok with it. I heard recently someone referring to a glitch in American culture is that we "ain't ever satisfied". Seriously, in Los Angeles, you don't see many people staying at home, they're all in their car trying to get someone, to improve themselves, to be better, richer, fitter and ultimately, more human. A part of our condition is to want to improve upon who we are, what we know, how we live. Isn't knowledge key to our development? A former client, who is a chiropractor in New York sent out a newsletter this month with a definition of radiant health being resilientcy and pro-active self development. This resonates fully with me where I am now.
I may be making mistakes, but I am taking my life back from a limited viewpoint. I may have put on more weight than I am comfortable with, but I keep coming back to my yoga mat and accepting myself where I am now. I may have cravings for sugar, and really to be bad. But I am making a commitment to have limits with myself. There are many reasons that I want to take care of myself, but most importantly is because I want to learn and experience life to the best of my ability and I function better when I eat well.I am about to begin the final section of my bachelor's degree in psychology. I have a few months left before I finish my coaching training and I am 1/3 way complete with a yoga teacher training. I want the energy and focus that I know is available to me when I prioritize my self care.
I know that as I take care of myself, that I inspire others to do the same. I asked a new friend who is in treatment with anorexia yesterday, who would you be if you were not concerned about your body and food all of the time? This inspired me to answer it in my own life. Recovery is not about finding what is wrong about ourselves, but going inwards to discover the fruits of our remarkable resolve lies deep within our heart. Our heart is a part of a global heart, and by resting peacefully within, we offer a blessing to the planet. Recovery is about living in the middle, connecting with our values and living from a place of serenity. Like I said before, I will do what will not have to be undone. There are so many ways to say: Take care of yourself today for a better tomorrow.
Here are some commitments I am making to my life and to my recovery, for the benefit of past, present and future friends, family and clients:
I will do what won't be undone, and that starts with how I treat my body.
I will eat as if in full view of others.
No matter what, I will not eat sugar. You will be the first to hear about it when I want to, and I will trust that nothing is bad enough to face and everything is better when I am free from mental and physical angst that sugar induces.
I will do my best to take care of my needs better each day.
I wish you a peaceful heart, strength and courage and resiliency, for the wisdom to start where you are loving yourself as never before.
Shanti,
Waller
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