Bodywork, Meditation, Yoga, Travels

Chi Kung is the practical application of learning how to build your own chi or vital life force, activate this energy, and share it safely. It is an ancient practice of exercises designed to fortify the muscles with the body’s energy, which can open blockages that may be causing pain, tension, stress, and illness. We have had the opportunity to learn a short and effective series of Chi Kung exercises to strengthen, heal and protect the hands from injury. This series is especially helpful to anyone who works with their hands, spends hours typing on the computer, plays the guitar, paints, gives massage and the list goes on. . .

Watch this video and learn an effective series to strengthen the hands, increase the flow of blood, synovial fluid, and energy to the hands to prevent injury and pain when practiced regularly. Enjoy!

Chi Kung for Your Hands & Wrists

“The reason you are the way you are is because you tell yourself you are that way.” Jeff Martens

We can end the year with just as much promise, hope and possibility as we began it. Lets finish strong! I have definitely been inspired by the athletes of the Iron Man competition last week in Tempe, AZ to find my own internal strength.  Inspiration sparks on many different levels…and for me it was the combination of enthusiasm, strength and dedication to finish that impressed me. Perhaps for the final weeks, days and moments of 2011 we can rally our inner strength to end this year with a smile on our face and those around us. We know you’re busy and your time is valuable  so we have but one suggestion…See the way ahead is clear!

If you can see the way ahead is clear, the way ahead will be clear. Some say seeing is believing, but we like to play with the notion that believing is seeing. With your eyes closed, begin to see. See yourself at whatever, wherever, whenever and breathe into that moment with a smile on your face. Feel yourself smiling from the inside out, using as much of your imagination as you can. Hear, smell and engage as many of your senses to feel yourself in that future moment. You can re-imagine yourself there as many times as you like and the more you do, the stronger the reality of it becomes.

Here’s one way we exercise our smile to manifest the future:  whenever we travel we take a moment together to see ourselves on the plane smiling and then on the other side smiling with all our luggage. It hasn’t failed us yet and it continues to be a tool we use to help see ourselves through what may seem like stressful moments. Really, it’s that simple! You can use your smile, your happiness and enthusiasm to create the perfect ending to a perfect year. ..to yet another year.

Cheers, Heath and Nicole

“A smile is a curve that sets everything straight.”

It is with gratitude and grace we welcome November, the 11th month of the year. Italian and Spanish speakers evoke the spirit of grace every time they say “thank you”, with “grazie” and “gracias”. The word grace descends from the Latin word gratia and has 3 distinct meanings. It’s within these meanings we explore ways to remember your grace, build it, and share it.

One way to define grace is when we describe someone as having or not having grace, for now that someone is you. For some of us feeling graceful is the art of steering clear of sharp corners, not snorting in public, and perhaps breezing through nothing but green lights. Thomas Guthrie describes it “As in nature, as in art, so in grace; it is rough treatment that gives souls, as well as stones, their luster.” Take time to simply practice feeling. It is key to living in alignment with nature and to remember your grace.

The second definition of grace is best described as when we say grace or give thanks at a meal. So if you have something or someone to be grateful for, you can say thank-you, grātia, gracias, or grazie! Hearing a “thank you” can evoke a sense of acknowledgment and appreciation. Ongoing gratitude and appreciation strengthen any relationship which could offset times of tension and conflict. It does not take much to make someone feel valued, so share your grace!

“Grace isn’t a little prayer you chant before receiving a meal. It’s a way to live.” Jackie Windspear

A third way to define grace is when we talk about giving or getting grace. When we take time to give to ourselves we practice getting grace so we can give it. When holiday preparations and happenings begin to overwhelm just let it all go to your head! Literally, try practicing a headstand, the King of all yoga asanas.  Headstands increase the blood flow to the brain, regenerate the nervous system, provide the feeling of equilibrium and well-being, and increase memory and concentration. In addition, a recent study by Loren M. Fishman, M.D, demonstrated that a 30-second headstand decreases pain associated with rotater cuff injuries by 82%!

To see an animated sequence to move into full headstand click here:

If a full headstand seems out of the question, consider a chair assisted headstand:

1.Place a chair on a non-slip surface and put your right knee on the seat of a chair as you bend forward placing open palms onto the floor fairly close to the chair

2.Raise up your left knee onto the chair balancing so you are kneeling on the chair

3.Bend your elbows to place the top of your head centered in between your hands

4.Now make an equilateral triangle on the floor with the pinkie side of your forearms by clasping your hands together.

5.Place the heels of your hands, not your palms, in contact with the back of your head

6. At this point with the weight chiefly on your head press down with your forearms to lift your shoulders away from your ears

7.Widen and raise your shoulders further from the floor as you hold for 30 seconds

“Feeling grateful or appreciative of someone or something in your life actually attracts more of the things that you appreciate and value into your own life.” — Christiane Northrup, MD

On this note, we are so very thankful for you and for all your support.
It is because of you we can do what we love to do. Sending Grace and Thanks your way!!!

Autumn is here and it is a reminder to let go…let go of the expectations of spring and the heat of summer. Inhale: “let”… and exhale: ”go”. Breathe deeply and feel the cool air rest on your skin because it’s time to harvest and reap the benefits of all your efforts. Fall gives us a chance to gather and maintain the internal  strength we built up all summer long so we may refine and become steady and organized. Together we can sink our senses into the experience of Fall and find ways to support our mental, emotional and physical health with a few sage recommendations from Chinese Medicine.

According to Chinese medicine, autumn is the time of year most associated with the element of Metal and it’s “the forces of fall that create dryness in the heaven and metal on the earth; they create the lung organ and the skin on the body…and the nose, the white color, and pungent flavor…the emotion grief, and the ability to make a weeping sound.” -Inner Classic

When the air turns dry and the leaves begin to change and fall, we may also feel the effects of dry air; chapped lips, scratchy throat, and/or an itchy nose. To counter dryness consider including more foods in your diet that moisten and rehydrate; like apples, pears, tempeh, barley and honey. Try adding garlic–the “poor man’s medicine”–to your dishes to prevent colds, flu, and infection.

Turbulent emotions like grief and sadness may be stored in the lungs and may cause contraction and congestion. However, when we recognize and acknowledge such feelings we can help them evaporate like a gray vapor mist leaving our bodies with every breath. Keep the energy flowing by practicing deep breathing this fall; emphasize your exhales by using the ancient healing sound of the lungs and large intestines: “SSSSSSsssss” (like air leaving a tire) and repeat several times daily.

Instead of resisting or numbing out from stress, “Have tea with your tension” this season. Allow pungent flavors to fill your nose, coat your palette, and warm your belly. Ginger is a healing tea used to counter phlegm and clear the lungs. It is a great daily stimulant to boost internal warmth and aid digestion. Licorice tea may also aid and tone digestion by giving the large intestines a little nudge in the right direction…out and down the poop shoot!

“Let go of the old world and the new one will grow around you like a new skin”- Paul Williams

Finish projects and make room to go inward and “yin”ward. Align the spine to feel and reflect  your alignment with this new season. Pay attention to how your body is responding to the new temperatures and give yourself the warmth, the rest and the room you need to take full breaths in and out.  May your Fall be filled with loving kindness.

I catch myself feeling frustrated with our bickering political leaders. I notice myself feeling uncertain about the state of the economy and worried if it will it get better. I fear for the lives of those still engaged in wars with no apparent end in sight, and wonder how to help those who have lost their home or job…I’m exasperated writing and thinking about it all! However, at heart, I am an optimist. So I ask myself, How do I clear the air and let the light shine though the fog of fear and uncertainty?

Recently Heath and I attended a workshop, and a question was raised that I haven’t answered in a while: How do I define success? In asking this question we found a bit of light shine through the mire of doubt and worry. We re-centered. We remembered why we do what we do , and have become recharged because of it!

What is success to me…? I began to journal and a list of other questions showed up: Is it the nice car?, the nice house?, a nice neighborhood?. Is it having money in the bank?, paying our bills and having enough to share?. Do I have enough to share??  Do I have enough money, enough time?, etc. Then it shifted to  affirmations:  I have plenty to share. I have energy, love, laughter to share with all who I know. “I have enough to share” has now become my mantra since asking and contemplating the very poignant question, what is success to me?

It’s not important what your answer to the question is. Rather, it’s important that you take time to find clarity when things become overwhelming, dark, or negative. When I began contemplating, I felt something inside like a bell ringing,  a calm wash over me, a smile on my face …this kind of internal knowing and feeling that this is right. Since this initial aha…my definition has been expanding , far reaching, shared and supported. A light has filtered through the fog revealing new opportunities and potential. I share my meanderings with you hoping that when you feel impending doom just outside the door, that you will have the power to redefine and refocus your attention to change what and how you feel. Perhaps the question for you to ask is not what is success but rather, What does my heart long for? What is my soul’s desire? What makes me happy? It is through contemplation we create the opportunity to redirect and refocus our attention.

Contemplation is one of many tools we can use to gain new insight. By definition, contemplation is the act of considering with attention. Studies in cognitive neuroscience have demonstrated that contemplation fosters flexibility, empathy, awareness, and intuition. These qualities lead to positive changes in mindset, and in turn positively impact the choices we make.

“We concentrate because we want to reach the Goal. We meditate because we want to live in the heart of the Goal. We contemplate because we want to become the Goal.”

-Sri Chinmoy

Journaling is one way to contemplate. Write a question down and allow time to free associate, to write down whatever ideas, thoughts, images, feelings that arise. Review and revisit your question several times.

Another way to contemplate is to settle your mind, let go of expectations and judgments and ask yourself a question. Relax and be patient as you wait for the answer to come from deep within. As you practice this, your ability to distinguish between your own habits of the past and your internal wisdom will become more apparent and reliable. You’ll building and toning your intuition.

You can combine both methods in conjunction with each other. Using them together creates a synergy that often unlocks something from deep within. When this happens, it can have a profound impact on your life. Journal about your experience, and the feelings you have about it. Then connect with your presence, with Spirit, with a stillness, whatever you want to call it; connect with something greater than yourself and wait for a response. Then journal about what has been revealed to since you changed your awareness. If you continue to have difficulty with the experience, you can return to this practice multiple times. Sometimes, it may take days, weeks, months or even years to fully contemplate an experience. It’s a practice and the more we practice anything the better we become at it. Acknowledge your progress and expand your viewpoint. Celebrate your inner power, self mastery, and success.

“If one advances confidently in the direction of their dreams, and endeavors to live a life which they have imagined, they will meet with a success unexpected in common hours.”

- Henry David Thoreau

Laying in the grass while classical sounds float around and through me I began to realize a rich buzzing sensation lifting through my bare feet. As I stood up and walked shoeless through the park the sensation of connectedness to nature and to the earth became paramount even though we were standing in one of our country’s largest cities, Chicago. There were people everywhere, summer heat filling the air thick with humidity, skyscrapers glowing bright, and my bare feet… I felt instantly energized as the soles of my feet began to sink into soft earth and cool grass lifted poking up between each toe. Instant bliss and sadness. When was the last time I stood barefoot on the ground? Living in Arizona standing barefoot may be an obstacle as grassy knolls are few and far in between. So what a sweet gift it is to stand here barefoot!!

What I’m feeling is nothing new. Our ancestors have walked this earth barefoot for eons knowing the ground held some special healing energy as they were tuned into the cycles of nature for survival and wellbeing. When we walk barefoot we absorb the benefits of Earth energy without realizing it, which may explain why it’s so relaxing to walk without shoes and why exercise meant to relax the mind and strengthen the body are sometimes practiced without shoes i.e., yoga, tai chi, qi gong. According to the book Earthing “Just like the earth our body is made mostly up of water and minerals both excellent conductors of electrons. The free electrons pulsating perpetually on the surface of the conductive earth, fed by natural phenomena- solar radiation, thousands of lightning strikes per minute, and energy generated from the inner core of the planet are easily transferred up, into, and throughout your body as long as there is direct skin contact with the ground.”

As summer continues we encourage you to bare your soles giving thanks for what may be the most overworked and over-looked part of the body: your feet. Its believed just by making direct contact with the earth we may sleep better, increase our energy, and may even reduce inflammation and stress. Take pause to feel the warm tingling benefits of ease and well being that lifts our mood as we allow the rich network of nerve endings found at the bottoms of our feet to sink in… “and forget not that the Earth delights to feel your bare feet” ~Kahlil Gilbran~

This past June, I drove more than 2000 miles. My hubby, Heath and I took roundtrips from Phoenix to Telluride, CO, and from Phoenix to Albuquerque, plus a one-way trip from Jacksonville to Fort Lauderdale, FL to teach continuing ed. In the middle of that, I took a cross-country road trip from West Palm Beach, FL back home to Phoenix, AZ with my mom and Auntie Rita.  I love my family, but staying happy and healthy in a cramped car with pit-stop dining, and sleeping in strange places can be taxing. It was tough to keep myself grounded when my feet only touched the ground every few hundred miles.  So, along the way I picked up some road trip survival skills that may help you on your next road adventure.

Every road trip needs supplies to improve survival rates. The following  equipment is highly recommended:

• Cooler stocked with healthy snacks and drinks: apples and almond butter, or carrots and humus are some of our favs
• Big water container: we reuse a 2 liter or gallon to refill with purified water from the hotel gym
• Trusty cup: I use a travel cup with a lid for my morning tea and then refill with ice from almost every gas station stop in order to cool iced tea or water jug we brought along
• Hand sanitizer/Windex/handiwhips (I tell my close friends a story of why this is soooo essential)
• Trusty tennis ball: A must!!! as we use this to sit on or lean on to release tight muscles around our seat, and upper or lower back
• Good company: you’re lucky if you have a companion to travel with, though, good music, audio books, and podcasts help to time travel
• Paper towels, and spork (don’t forget your corkscrew if necessary for the evening wind down:-)
• Comfy pants: enough said.

Pit Stop Stretch:

Bench-Break Lunge

To help counter-balance sitting for hours on end in a seat, try this modified stretch. Bring one foot up to a platform of some sort (car bumper, rest stop bench, big rock…) and lunge forward with your back leg extended straight behind you. Rest your hands on your front bent knee and draw your shoulder blades down and back. Hold for a half minute or so and repeat on the opposite side. This provides nice a back extension with a psoas stretch.

Rest and Recoup:

Legs up the Wall

Its tiring sitting in a car hours on end. One of our favorite ways to reset the nervous system is with this passive inversion. Lay on the bed upside down with legs and feet up along the headboard. If it’s too intense to have your legs directly perpendicular up the wall, you can scoot your seat several inches away  from the wall and/or add a pillow under your bum. Hold your legs here for 10-15 minutes or until you fall asleep ( I may have done this a night or two.) Legs up the wall helps recirculate the blood and lymph; this is especially important to counteract potential lower body aches and pains due to sitting in one spot for indeterminate amounts of time.

We wish you well this summer wherever and however you decide to get there. Happy Travels!

“Rhythm and harmony find their way into the inward places of the soul.” -Plato

We believe in the healing power of sound and so does Dr. Mike Miller a research cardiologist from the University of Maryland Medical Center in Baltimore. “Turns out music may be one of the best de-stressors, either by playing or even listening to music” says Miller. Dr Miller has made efforts to find out what happens biologically to us when we listen to music we enjoy and dislike. He found that when participants listened to music they enjoyed,  “The inner lining of the blood vessels relax, open up and produce chemicals that are protective to the heart”. But when participants listened to music they didn’t particularly enjoy, Miller said, “the vessels actually began to close up.” And that’s exactly what tension and stress do: constrict blood vessels. Constricted blood vessels may cause blood pressure to rise, suppress the immune system and tax the entire cardiovascular system.  But music can counter these effects of stress. “It gives us an overall feeling of good, well-being, and  a sense of euphoria,” Miller said.

With this in mind we attempt to search for music that our clients and students (and ourselves) enjoy. Imagine the exponential healing effects experienced when therapeutic touch is synthesized to sounds we like.

We recently signed up for a music subscription service called Napster (yes they went legit) and love it! Ever since we subscribed we have been able to uncover unlimited new music and rediscover some sounds of the past that continue to delight. I was feverishly looking for some new music we could play during class and for our clients that would help elicit a natural rhythmic flow, very conducive to Thai Yoga Massage. My search has been met with great success! The following albums encourage a rocking rhythmic motion that enliven our sessions and have clients floating off the table and mat. We hope you enjoy and feel the healing effects…

Ajani: Music for Flow Yoga Vol 1&2 by Eleganic/iSweat Fitness Music

Yoga Rhythms by DJ Free

Yoga Planet by David and Steve Gordon

OM Yoga Mix by Various Artists

Yoga Groove  by DJ Free and Brent Lewis

We have also included a handful of  songs that uplift and hopefully bring a smile to your face. Feel free to share what songs feel good to you too.

1. Lovely Day by Bill Withers

2. There’s Hope by India.Arie

3. Sun is Shining by Bob Marley

4. One Day by Matisyahu

5. You and Your Heart by Jack Johnson

6. Om Mani Padme Hum by Wah!

7. Shining Star by Earth, Wind and Fire

8. It’s Great When We’re Together by Finley Quaye

9. Ain’t No Reason by Brett Dennen

We spent this week eating fresh mouth bursting peas that both filled our bellies and sent the vibe of contentment into our hearts. Peas are one of the first crops of spring, making it an easy vegetable to eat locally and a delicious way to celebrate the taste of spring. Peas are full of nutritional value; filling us with vitamin C, fiber, and enough protein from a cup of peas that equal that of an egg. In honor of the pea we offer an Indian story and or favorite vegan fresh pea soup recipe that is sure to appease any appetite.

The Monkey and the Pea

A tale from India

The King of Benares was out on a hunting trip with his wise counselor. They stopped to feed their horses some peas. Suddenly a young monkey darted down a tree and scooped a huge handful of peas out of the feeding trough. Halfway back up the tree one pea fell from the monkey’s furry hands and, in a desperate attempt to catch it, the monkey dropped all the peas he was carrying.

Peas scattered on the ground and the horses ate them. The monkey climbed back up the tree empty-handed and sat sadly on a branch. The King and his wise counselor watched this episode with amusement. The counselor chuckled, “Great King, when far too greedy you be, remember that monkey and the pea.”

Fresh Pea Soup Recipe

What you will need:

• 3-6 carrots, peeled and chopped
• 1 cup sliced white or yellow onion
• 3 cups of shredded Iceberg or Romaine lettuce
• 3 Tbsp butter-We use Earth Balance as a substitute
• 3 cups vegetable stock
• 2 cups water
• salt pepper
• 2 small bag of frozen peas OR 4 cups fresh peas

How to make it:

• Sauté the carrots and onions in the butter until tender, not browned, about 8 – 10 minutes.
• Add the lettuce and braise this for about 5 minutes, do not use a high heat.
• Add the liquids and 1 -2 tsp. salt. (You will find the stock you’ve used will affect how much seasoning you need at the end to correct the flavor.) Bring this to a boil and then simmer for 5 – 10 minutes.
• Add the peas and cook until they are just tender, about 10 minutes.
• Remove from the heat.
• Puree with a Vita Mix Blender or in batches in a conventional blender.
• If you prefer a thinner variation you can add a bit more stock.
• Correct flavor with salt and pepper to taste.
• Serve hot or chilled
• And Enjoy!!

To stay healthy throughout the year, Traditional Chinese Medicine (TCM) recommends staying in harmony with the cycles of the seasons.  We stay in harmony with nature when we become aware of and adaptable to the distinct attributes that each season presents.  The beginning of Spring is marked by the vernal equinox and for the next six months the days will be growing longer. The solar power of the sun is going to shine its light into our lives in order to help us “spring into action!” You may begin to feel the burgeoning spark of a new plan, goal or idea grow as the seeds of our imagination begin to sprout.  You may notice flowers blooming all around you filling the space inside and out with fresh perspective and renewed energy.  Ahhhh…breathe it in or ahh-chew–have a sneezing fit. The changing of the seasons is beautiful and may also be stressful for some of us i.e., allergies, muscle fatigue, headaches, indecision and apathy are all classic tendencies for springtime according to TCM. We can’t stop nature but what we can do is become adept at preparing for and adjusting to the changing seasons, especially when the only constant IS change. The following are a few ways to stay in balance and healthy this Spring.

Spring is a great time to clean up and detoxify internally. In TCM, spring is associated with the liver, the great detoxifier, and we can use this time to help cleanse our liver and entire body. You can eat more lightly and incorporate more greens into your diet. Or try a once-a-week liquid fast.

A once-a-week liquid fast is simple and easy way to lighten up and shed excess inertia that tends to build up during the winter. A liquid fast gives your metabolism a break and allows the liver and other organs to focus on healing and restoring balance to the body. Eat only smoothies, juice, water and soups throughout the day and omit anything you have to chew for one day.

If you’re thinking to yourself that we are crazy, then try a more moderate approach to detoxify the liver. Drink a squeeze or two of fresh lemon juice in your water. Lemon is a body cleanser that helps decongest and reduce accumulations in the liver. The liver craves sour flavors and introducing more lemon or lime is one way to satiate this craving.

Perhaps your palette finds the sour flavor of the season to be disagreeable, try instead a breathing exercise. Every morning and evening smile into your liver as you breathe out the sound SHHHHH 3 times. According to Traditional Chinese Medicine this is the sound of your liver. Every time you breathe out the sound, “SHHHH”, you help release stored tensions from the liver, such as anger, resentment, irritation or frustrations.

As we all take steps to let go of toxins, remember to make a conscious choice to fill that renewed space with intentions that help us bloom into your potential and shine like the sun!