Ok, let's just check this out for a second.  Tom was able to read from my energy, before he even looked at this chart, that I seemed predisposed to anxiety, stress and worry. Then I saw it for myself right in black and white. My PC, pericardium meridian, was high. You can see that the PC influences your blood, heart, mental and emotional states. An imbalance here can cause depression, anxiety, irritability and restlessness. I had way too much energy here!

Here are some more charts of my readings:

In addition to excess enery in my PC meridian, I was also high in the small intestine meridian and that influences mental clarity with making decisions. 

I had split energy in my spleen and liver meridians.  Imbalances here create obsessive feelings, over-thinking, worrying and frustration depression and anger, respectively. 

Lastly, I was high in my kidney meridian and low in stomach meridian. 

After this reading, I had my session and we focused on these specific energy centers to balance them out and bust through blockages.  I left feeling pretty amazing!  I'm excited to go for my next treatment.  Tom told me it takes a few sessions to open up those blocks and imbalances. I'm down- let's do it!  

So if you were ever curious about acupuncture, there's a little background.  I don't know if every office offers that graph reading, but most acupuncturists will ask you about your health, background and intentions for the session to determine how to proceed. I loved knowing exactly why he placed a needle where he did, I enjoyed understanding how these points internally connect and influence my mental wellbeing and overall health.  I definitely believe our bodies and minds are connected. You know that saying "worry yourself sick?" Well, I believe there's total truth to that.  And if our minds can influence how our bodies feel, why can't the reverse be true? I'm eager to see after a few more sessions how my chart looks and how I feel once I'm balanced out on the inside! 

Have you ever tried acupuncture?  Have you wanted to?  Would love to hear your experiences. 


sat nam xo, b

happy weekend friends! 

We talk a lot here about yoga, breathing and meditation to help with anxiety, but there are many alternative therapies that help us heal from stress and compliment our yoga/meditation practices and I wanted to share a fun one with you today. Aromatherapy.  


What is aromatherapy?

Aromatherapy is a form of alternative medicine that uses volatile plant materials, known as essential oils, and other aromatic compounds for the purpose of altering a person's mind, mood, cognitive function or health. *from wikipedia 

You may have already heard of helpful essential oils and perhaps even used some.  For example, eucalyptus is a popular one to add to steaming water to help you break up congestion. But what are some, if any, that can help ease our anxious minds?  

7 Essential oils to help ease anxiety


1) Lavender 
The scent has a calming effect which aids in relaxation and the reduction of anxiety and stress

2) ylang ylang
Ylang ylang is extremely effective in calming and bringing about a sense of relaxation, and it may help with releasing feelings of anger, tension, and nervous irritability

3) Bergamot
Studies have shown that a sniff of this essential oil can be effective at helping to reduce the psychological stress responses, serum cortisol levels and blood pressure in patients with hypertension.

4) Sandlewood
One of sandalwood’s most important uses is to sedate the nervous system, subduing nervousness, anxiety, insomnia, and to some degree, reducing nerve pain. Researchers have found it relaxes brain waves

5) Mandarin
Mandarin calms the central nervous system 

6) Roman Chamomile
Roman chamomile (Chamaemelum nobile) has a warm, sweet, herbaceous scent that is relaxing and calming for both mind and body

7) Geranium Rose 
its aromatic influence helps release negative memories and it has been used traditionally to support the circulatory and nervous systems

How do you use aromatherapy?
aromatherapy helps keep us present!  you can dab a little on your wrists or under your nose, you can add a few drops to a tissue and take a whiff or even to a hot bath.  I use lavender essential oil on my wrists and temples before i go to sleep at night and i even have lavender scented epsom salts for baths. i'm a big fan of adding drops to a tissue and sealing the tissue in a baggie so i can sniff as needed!  You can even add some drops to a body oil and massage into your skin for a whole body treat!


Where to get essential oils?

http://www.mountainroseherbs.com/

http://www.wholefoodsmarket.com/?utm_referrer=

http://www.floracopeia.com/

I have a bottle of lavender essential oil body spray from Trader Joe's that I love and use daily and you can find most of those essential oils in the starter pack from Mountain Rose Herbs. 

have you ever tried aromatherapy?  do you use essential oils?


xo,b 




*as always, please consult a physician before using any of these oils or treatments to make sure its suitable for you

I wanted to share a Kundalini meditation with you today that you can literally do anywhere!  I have been practicing this meditation and love the peace it offers to both my mind and my body.  This is a great meditation to incorporate into your daily life and also right before or after a stressful situation. 

KUNDALINI MEDITATION FOR STRESS RELIEF 


-sit upright in a comfortable position and rest your hands on your knees in gyan mudra 

It's no secret I'm a big fan of EFT (emotional freedom technique, also known as Tapping). It's so easy to do and I love to incorporate anything into my life that relieves stress, renews my energy and can be done at a moment's notice.  

I put together a quick 101 on the tapping points:

The points to tap, in order:
 -karate chop edge of the hand
-between your eyebrows
-outside edge of eye
-under eye
-under nose
-chin
-center of chest
-underneath your arm (below the armpit)
-top of head

when you start on the edge of your hand, say a 'set up statement' 3x. this statement sounds something like this:
"even though [insert the issue you're working through] i completely love and accept myself"

the set up statement can really have any ending that works most powerfully for you. the issue can be anything from having immense anxiety, struggling with depression, feeling out of control, trouble letting go of anger... really anything you're working through. and the end part should be something that makes you feel powerful. i happen to believe strongly in always planting seeds in my mind and body of self love and acceptance, since i spent many years struggling with that, so that happens to be the end of the statement i use most. but it can be interchangable. it should be something that speaks to you. say this statement 3x while tapping the edge of hand. 

next, move onto all the other tapping points in order. doesn't matter what side you tap on. as you tap begin to say how your issue makes you feel, the emotions you're going through, what's happening in your body. be honest here. let it flow! i kind of compare this to the exercise of free writing. just free tap! let all your gripes, fears and feelings flow!  and tap out on each point for as many times as you like- start with at least 5-10 taps on each point.

when you're done tapping, close your eyes, take a deep breath and long exhale. feel the shifts in your energy! 

the most beautiful part of this practice is that there's really no right or wrong. your set up statement can be anything that speaks to you, you can tap as many or few times as you'd like, you can go through the whole tapping process for as long as you'd like. there's an element of being intuitive here that i just adore! 

so tap away wellness warriors! 

xo, b

A few days ago I took a road trip with my husband.  For most people, this scenario is rather uneventful, but for me it's always been a sort of milestone.  Back when I was battling anxiety, traveling often caused me to soar off the deep end.  I would constantly cancel plans with people, avoid driving out of my way and shun trips just so I wouldn't have to face the travel.  Even if it was a half hour away, it used to cause me to launch into panic attack mode.  

I was creative in finding ways to cope (before I actually took time to find a healthy way to handle things).  I OD'd on immodium and pepto pills 'just in case' my stomach acted up.  I would change my diet to basic light carbs and eliminate anything out of the ordinary - and I definitely wouldn't eat out for at least 3 days before the trip so I was in full control of what went into my stomach.  I also developed another unhealthy obsession that I was convinced would help... I practically eliminated all liquids from my diet.  I dehydrated myself just so I wouldn't have to use the bathroom.  I also eliminated coffee and caffeine to avoid possible stomach issues, even though I drank those things nearly every day and never had a problem.  If I was traveling in the morning, I stopped eating and drinking the afternoon prior.  And no food or drinks would pass my lips if I was traveling at night.  I used to drive people nuts with my rules.  But, I believed it would help me.  And even if it didn't physically make a difference, it mentally made a difference in my anxiety.  

So as I was traveling on this last trip, I realized that I was looking forward to grabbing a cup of java on the road.  I also no longer worry about medicine or bathroom pit stops.  I drank two full glasses of water that morning to stay hydrated and we even left super early in the AM- which used to be a big NO NO for me because early mornings were my most anxious and I never did ANYTHING in early mornings that could potentially cause me more stress.  Right before we were heading back home, we had dinner with friends.  At a restaurant.  I smiled to myself reflecting on my journey and how far I've really come.  

It definitely wasn't a quick trip to get here, but it was absolutely worth it.  I know sometimes when we're in the middle of this struggle it feels like we'll never see the light at the end of the tunnel.  Sometimes we don't even remember what it feels like to have our stressors become neutral.  But they do.  And I fully believe in celebrating each and every step along the way.  

Just like traveling... it's all about the journey! 

xo b

So excited to share some yogic stress busting techniques with GirlieGirlArmy!  

Check the article out here: http://girliegirlarmy.com/wellness-2/20130315/mind-over-matter-3-tips-for-mentally-letting-go-of-anxiety/

Try one out today! 

xo b

I often preach the benefits of yoga and exercise in helping us to alleviate anxiety and stress.  Sometimes a good sweat session and stretch on the mat can clear the mind and rid the body of tension.  But what's not often mentioned is the power of our diets.  I've touched on it before, but I wanted to drill home the point that diet does play a major contributing factor in how we feel.  And it definitely plays a role in how we feel when we are dealing with anxiety.  Here's a few important tips to consider the next time you pull up a chair at the kitchen table:

1. Transition to a more plant-friendly diet 
Eating a more plant-based diet creates more harmony inside your body.  It decreases inflammation and helps ward off illnesses, aches and pains that may cause us to stress about our health. With our bodies performing at optimal health, we can alleviate stress. 


2. Eat hormone-free food
if you do choose to keep meat and dairy in your diet, try to choose hormone free.  Excess hormones that you consume from meat and dairy can create a hormonal imbalance within you and affect mental health. 


3. Ditch the caffeine, sugar and other stimulants 
Caffeine and sugar can sometimes cause anxious symptoms similar to those we feel when dealing with panic.  The jitters, racing heart and excess energy cause us to feel like we're having a panic attack even when we're not. Swap out the coffee for herbal tea and get your sweet fix with some fresh fruit.  

4. Take your vitamins
Add supplements to your diet and eat a variety of leafy greens.  Vitamin deficiencies cause stress, anxiety and depression.  Take a walk and enjoy some vitamin D courtesy of the sun and make sure to take include niacin your diet (a B vitamin that helps combat depression). I also like to add Maca powder, an adaptogen, to my smoothies to help keep me calm, cool and collected! 
 
5. Eat foods that support your body functions and organs
Try things like coconut oil, nuts and sea vegetables to maintain thyroid health.  Thyroid conditions have been linked to anxiety, as well as depression. Try blueberries and salmon to keep a healthy heart and make sure to stay hydrated and keep your blood sugar in check to avoid feeling dizzy or lightheaded, which also sometimes mimics anxious symptoms.  

Here's to your health!

xo b 
 

Ok, confession time- I used to be a champ at holding grudges.  It's true.  I could stay angry at a person for stealing my pencil in science class in 5th grade if I really wanted to.  I used to believe that forgiveness was weakness.  If I forgave that pencil stealer, I felt like it was equivalent to telling the world they could steal my pencils and I'd do nothing about it.  I used to believe that forgiveness was something that showed people I wasn't strong and that I'd accept the poor treatment they showed me.  Most of my friends and family knew that if something happened where I felt personally betrayed or attacked by them, our relationship was pretty much over because I most likely wasn't going to open my arms in forgiveness anytime soon.  


Man, that's heavy.  I used to have my forgiveness locked in an iron fortress.  Few people ever witnessed it.  Just thinking back to those days makes my soul feel exhausted.  Holding grudges is tiring!  Being angry all the time wipes you out! After realizing, painfully (!), that my anger wasn't actually hurting anyone but myself, I decided to release it.  I heard this really awesome saying once that I often use as a mantra for when I start to feel angry or pissed off at someone- "holding a grudge is like drinking poison and expecting the other person to die." I really dig that because it's so true.  I used to think by not forgiving people, i was 'teaching' them a lesson.  Jokes on me, because more often than not, those people probably didn't even realize I was angry.  So I decided to embrace forgiveness for... ME.  I started to see that by forgiving people I was actually setting myself free from their invisible grip on me.  whoa.  Didn't see that one coming!  I used to waste so much energy on being mad at people and half the time they didn't even know I was upset.  So, I want to challenge you to do the same!  If you hold grudges, stay angry at people or generally find yourself resisting forgiveness, I want to really ask you to reconsider how you feel about forgiveness.  Forgiveness releases US from other people.  It gives US freedom.  It gives US peace.  And WE lose the guilt, frustration and anxiety over what other people do.  Let's spend this meditation Monday on the practice of forgiveness.  Who can you let go of today?  What situation can you free yourself from?  And most importantly, how can you release that toxic angry energy and channel it into something amazing?  Something that serves you!?  


Here to help with this meditation is Bex, of http://www.bexlife.com/.  I adore her and I love her metaphor in this meditation video!  


Give it a try!

Happy meditation Monday!

xo b 

I watched a documentary today called Stress- The Silent Killer.  Of course, the title grabbed my attention right away!  It’s about a researcher that goes to Kenya and studies the stress response in baboons in order to find out more information, on a cellular level, as to what happens to humans during a stress response. 

Let’s break it down a little bit.  If you don’t know what a stress response is, it’s what people often refer to as our ‘fight or flight’ response.  It’s what animals and people use as a way to save their lives if they sense immediate danger; immediate danger being anything from a possible animal attack to a mugging.  Real life-or-death type stuff!  What actually happens during this response?  There are two hormones that work with the stress response and those are adrenaline and glucocorticoids (which comes from the adrenal glands).  These are the backbones of our stress response.  This response is meant to help us survive and our body begins to focus on the basics.  Our lungs work overtime to get more oxygen, the heart races to get the oxygen through the body and muscles are able to respond instantly.  Every other body function becomes secondary.  However, the trouble is that this response may kick in for you at times when you’re not actually in immediate danger.  Maybe you’re about to give a presentation to a new work client or get on a plane.  These situations, while they may cause some nerves, are not the kind of situations that warrant a full-blown stress response.  And it seems more and more people are now experiencing this stress response in their daily lives. This response now comes on due to psychological fears and we are lacking the ability to effectively turn it off! 

And here’s another interesting tidbit- our “rank” in life can be a factor in how much stress we have in our lives.  After discovering that the rank of a baboon in the hierarchy of its clan directly affected the amount of stress it had, a study was then conducted on humans and found a similar link.  The lower “rank” or position we have in our jobs, the more stress we feel.  The higher we are, the less stress.

So now we know what stress is and what it looks like and feels like in our bodies.  But what happens when we overstress and don’t shut off our stress response?  What about the affects we don’t immediately feel?  Here’s where all our stress-related illnesses come in.  High blood pressure, ulcers, migraines, stomachaches… you name it.  Because, as you know now, when our stress response is kickin’ it in high gear, few other body functions are running as scheduled.  And that includes our immune system.  It also includes our cardiovascular system.  You can actually see the impacts of stress on our internal systems!  And mentally, stress makes us miserable.  Under stress, we become irritable, tired and forgetful. 

So what started out as something built in to protect us, has now developed into something that (when not controlled) can hurt us. 

This documentary was really interesting.  We all know stress is bad when it’s overwhelming, but it’s so powerful to understand exactly what it’s doing to our bodies and minds.  Check it out to learn more about their stress findings and the long-term impacts it can have in our lives if we don’t start to work on it now.

Xo b