Staying present in the now is one of this life’s greatest challenges. Over the years I have practiced many different meditations, breathing techniques, etc. to overcome the overwhelming desire to be anywhere but this present moment. There are a few that I always end up coming back to because they work for me. In the energy class that I am teaching on Wednesdays, you will learn one of the techniques that I have been practicing and playing with for 25 years. My intention for this class is to share something that works for me with this community. As with all meditations it is simple, but not always easy. It involves working with the imagination and that doesn’t work for everyone. It’s ok, there isn’t a single meditation, or exercise, or hobby that works for everyone. The fun challenge is finding what centers you, brings you joy, and motivates you to action in co-creating your experience here. So run, sit, paint, meditate, sip tea and contemplate the universe, just do it with the presence of now.
Category: Wellness
Reflexology
Our understanding and exploration of the physical world around us is most often interpreted with our sense of touch through our hands and our feet. I have been interested in Reflexology for a while, but it wasn’t until this last month that I really started to dive into treating and understanding the whole body through the lens of the feet. If the feet are in distress the body follows suit, as the feet are the shock absorbers and terrain explorers of the whole body. They tell your body how it is connecting with the world, if the ground is stable enough to support you, and they move to disperse the stress of impact with every step.
My understanding of the fascial meridians and common disfunction patterns has made me feel ready to dive a little deeper into the nuances of the feet and explore different ways to treat them while keeping the whole body system in perspective. Piecing together and learning new tools to develop my understanding of the incredible human body is fun and keeps me on my toes!
Come in for an Evil Bone Water Reflexology Only session to de-evil your feet!
Autumn
In Traditional Chinese Medicine (TCM), Autumn is seen as a season of reflection and release. Just as the trees let go of their leaves without resistance, we too are reminded to surrender what no longer serves us. This season invites us to trust the natural cycles of life, knowing that in time, new growth and renewal will come.
In Traditional Chinese Medicine, Autumn is associated with the Lungs and Large Intestine, which belong to the Metal element and are influenced by dryness. Pears are often recommended in this season for their ability to regenerate fluids, quench thirst, moisten the lungs and throat, calm restlessness, and promote urination. In TCM practice, pears are typically enjoyed steamed or baked, as cooked foods are generally preferred for supporting digestion and overall balance.
Here is a fun Traditional Chinese Medicine Autumn Bucket List:
- Cook Warming Foods – Thick soups, roasted root vegetables, and use a lot of garlic and ginger to help build Qi.
- Deepen your Breath – Try out a breathwork exercise, attend a Qigong class, or go for a simple walk to generate Lung Qi.
- Practice Letting Go – Declutter a space in your home, clear out your closet and organize, try a journaling session reflecting on what you’d like to drop with the leaves during this seasonal shift.
- Support you Lungs – Make a pear and honey tea or steam/bake some pears to moisten your lungs and regenerate your bodily fluids.
- Create Rituals – Light candles, read poetry upon waking, set seasonal intentions, honor cycles and change.
- Gather and Reflect – Share a meal with a friend or loved one, give gratitude for the warmth and nourishment.
MCCD
A different kind of wellness we are hoping to spread is one of shared ownership, cooperation, and democracy in the workplace.
When we set out to form Halcyon House, we wanted to implement some of the ideas we had been talking about for a long time. Did we know how to set up a worker owned cooperative? No. We needed help and were lucky to find resources and people to guide us along the way. One organization that has been so patient in answering our many questions is Minnesota Consortium of Community Developers.
Every once in a while, we might share some updates on our cooperative development and fellow cooperators in the area. If you are interested in finding out more, come ask! We’d love to share.
Pursed Lips Breathing
When we are relaxed and comfortable (parasympathetic), we optimally use diaphragmatic breathing (see previous post). However, there are important breathing practices that we can use to calm a heightened nervous system. You might experience a heightened (sympathetic) nervous system with any of the following: anxiety, agitation, racing heart rate, rapid/shallow breathing, distracted mind, tense muscles, digestive issues, and many more.
Try pursed lip or extended exhale breathing.
This involves breathing comfortably in through the nose then slowly breathing out through pursed lips. You might imagine that you are blowing a candle flame but not blowing it out. Another option is to blow out through a straw. The long slow exhale calms your nervous system. Do this until you feel a shift in the area that you noticed. Also, discontinue this practice if you notice light headedness or increase in symptoms.
Breath
Well-being begins and ends with the breath. That may sound esoteric to some, but it is the driving force behind how your parasympathetic nervous system works to relax you after a period of stress. Relaxed, deep breathing with a focus on an extended and soft exhalation will help you regain control of what is known as the Deep Front Myofascial Meridian (I also refer to is as the fight, flight line, the pregnancy line, and the skeleton stabilizer line) in which the diaphragm plays a major role in regulating. Disfunction in this structural foundation of the body can lead to the secondary breathing muscles in the neck get turned into the primary breathers, leading to and/or caused by: chronic stress, chronic pain, anxiety, PTSD, head/neck injuries, digestive issues, carpal tunnel, headaches, migraines, and more. When the diaphragm gets stuck the brain gets worried and sends all sorts of signals and hormones out to try to win the real or perceived battle for survival.
Try this breathing exercise to help regain control of your natural breathing cycle.
- Lay on the floor with your knees bent and hip width apart. Tuck the tail bone slightly moving it away from your head to flatten the lower back then send it up toward you to arch the low back. Now find the middle space and relax into that position.
- Next imagine, but don’t actually move, that someone has placed a flower on both shoulders from behind and to smell them you would need to turn your head to the side with your inhale, and return to center on the exhale. Imagine “smelling” the flower on each shoulder with your inhale, returning to center on your exhale. Don’t try to change anything, just focus on the visualization of smelling the flower, first on one side, then on the other side, resting in the center after each exhale brings your awareness back to neutral.
- After a few breaths stop the visualization and just follow your natural breath in and out, not forcing anything just breathing in to the first natural stopping point, pausing briefly and letting the breath fall back out as your diaphragm relaxes and pushes the air out. If you are able to get here and it feels good, revel it the simplistic beauty of your breath and enjoy this practice to help recenter yourself, physically, spiritually, and emotionally.
- If this practice is hard, makes you uncomfortable, you notice that one side isn’t working no matter how hard you try, or causes nausea, pain, or panic then you might need some help to restore balance and return the breath to its natural rhythm. Robin and/or Jennifer can help with bodywork techniques at Halcyon House or schedule an acupuncture session with Jakkie for a Traditional Chinese Medicine approach to rebalance the lungs and breath.
Cupping
Cupping is often described as the inverse of massage—instead of applying pressure to push muscles down, it uses gentle suction to lift them upward. This technique is considered one of the most effective deep-tissue therapies, with effects believed to reach up to four inches beneath the skin. Within this depth, toxins may be released, blockages cleared, and circulation in veins and arteries revitalized.
While cupping is often paired with acupuncture in a single session, it can also be used on its own. The suction and negative pressure help loosen tight muscles, improve blood flow, and calm the nervous system. Practitioners use cupping to address a variety of concerns, including back and neck pain, stiff muscles, migraines, fatigue, rheumatism, anxiety, and even the appearance of cellulite.
More benefits of Chinese cupping for the lungs include clearing congestion from a common cold or to help control a person’s asthma. In fact, respiratory conditions are one of the most common maladies that cupping is used to relieve.
Vagus Nerve
What is the vagus nerve and how does it work with your nervous system?
The vagus nerve is a cranial nerve that travels from the brain stem, into the neck, chest, and abdomen. Its main function is to provide the nervous system with information about how we are doing. If we use a car analogy, it is the brake of our nervous system.
The primary practice that I use to affect the vagus nerve and calm the nervous system is diaphragmatic breathing. Put one hand on your chest and the other one on your abdomen to feel where you are breathing. Ideally we want to decrease or still the movement under the hand on the chest. Under the hand on the abdomen, feel the rising and expansion as you inhale and an inward release on the exhale.
Drink and eat your electrolytes!
When the weather heats up and we sweat more, we tend to rehydrate with plain water. While this generally a good practice, it is also good to remember to replace the minerals that were lost with sweat and flushed out with our increase in water consumption. This gives the kidneys a break and also keeps your muscles from cramping up.
My favorite way to rebalance:
My favorite way to rebalance is with a nice bowl of miso ramen (or soba). I start with homemade bone or veggie broth, grate in ginger, finely sliced Brussel’s sprout (just one), one or two sliced shitake mushrooms, a dash of soy sauce, and a dash of rice vinegar. Add a tablespoon of miso paste in at the end. Delicious and nourishing and comes together very quickly for days when heating up the kitchen seems like a terrible idea.
Alternatively, muddle some mint into a lemon or limeade and add a pinch of sea salt; sprinkle a tiny bit of sea salt on your watermelon; eat a crunchy whole pickle. There are a ton of fun ways to rehydrate with food and fresh fruit in the summer when everything is so fresh! Get those electrolytes!
Acupuncture at Halcyon House
Licensed Acupuncturist Jakki Overby
Whether you’re new to acupuncture or a longtime believer in its benefits, we’re excited to have you here. If you are looking for professional acupuncture in Duluth, MN, you’ve found the right place.
Acupuncture, an essential component of Traditional Chinese Medicine, has been used for thousands of years to restore balance, reduce pain, and support overall health – naturally and holistically.
Primarily, acupuncture is widely used for pain relief. People often turn to it for chronic back and neck pain, arthritis, headaches, migraines, and even post-surgical discomfort. Its ability to reduce inflammation and improve circulation can offer lasting relief where other treatments fall short.
If you’re interested but not sure if acupuncture is right for you, schedule a free consultation.
