Naturally You

Fibromyalgia; Part II

2011-11-19T17:12:00.000-08:00

Since looking at Fibromyalgia, much of this discussion has been about LTF. Are there other causes of Fibromyalgia? The simple answer is yes, however, some of them may be indirectly related to your thyroid function. I will discuss a few here as well as provide other references.

First regardless of the cause, I want to say that it is important to take care of yourself. For me, that means going to the gym twice a week to do moderate resistance training. I eat healthy, and practice a Yoga type of stretching. I meditate daily (meditation being a great tool to learn to be more present, which among other things helps with stress).

Genetic. Treatment options include those mentioned above, and include any other self care techniques that you find beneficial.

Accident. After suffering from a car accident for example that causes whiplash, you may need therapy. Treatment options include body work therapy, such as Physical Therapy, CranioSacral Therapy, Myofascial Release, and Chiropractic. I’m leaning more toward what I call gentle Chiropractic these days, but regardless who you see, check with their referrals, and make sure you feel comfortable with them.

Most people bounce back from accidents, but some see them as the beginning of their spiral downward with health problems. If your symptoms continue seek professional help for thyroid treatment, for the reasons previously discussed. Your low thyroid levels could very well be the cause of your Fibromyalgia.

Nutritional. There are so many books written regarding nutrition. Many of them contain valid information, though often you have to wade through a lot of fluff, or information that may not pertain to you.

I suggest you seek the advice of a Registered Dietician. I do this because of their core understanding of nutrition, biochemistry, and ability to make suggestions for your specific health needs. Also I would like to make a few book suggestions; The Only Diet There Is, One Man’s Food is Another Man’s Poison, check out a book on vegetarianism, If this is Tuesday it Must be Chicken.

And if you think eating right is difficult or pricy, remember this, beans and rice, are a staple diet for many in other developing countries. They are cheap, and can be the building blocks for a healthy complete diet.

Food Allergies. Food allergies usually come after your body has been compromised in some way; hormone imbalance, stress, chemicals, accident, genetics, psych/emotional issues, etc. Saying that, however, treating food allergies can play an important part in regaining your health. If you suspect food allergies, some supplements to look into are L-glutamine, 4-8grams/day, Vitamin C, 3000-5000mg/day, MSM ¼ tsp 2X day up to ½ tblsp 2X day. One of the best methods for determining food allergies is the elimination diet. Eating foods that your body is NOT allergic to, and addressing other issues that you may have will give your body the break it needs to begin to recover. The process may take time. We don’t get sick overnight, so have patience.

Detox System. Finally a word or two about your detox system. There are books that you can reference, that can provide you with more information than you really need. For our purpose let’s say that your body detoxes through your lungs, skin, liver, intestines, and kidneys.

Eating well, drinking fresh clean water, and living a clean lifestyle will help your body to naturally detox. Structural body work techniques will facilitate this process by releasing restrictions that may impede blood and oxygen flow, and also open energy flows that can hold psychological and emotional stress. Sauna therapy and exercise will help mobilize fat cells and help your body to literally sweat out toxins. Specific supplements can help facilitate this process such as, Vitamin C, fish oils, B complex, l-glutathione, and milk thistle. Liver detox formulas can help the function and process of your liver. Besides herbal formulas that contain milk thistle, a simple remedy you can make at home requires ½ a lemon squeezed into ½ a glass of water, with 2 tblsps of olive oil. Drinking this every morning at least half an hour before eating for at least two weeks can facilitate normal liver / gallbladder function.

I don’t normally make specific supplement recommendations, but I have heard good things about an internal cleansing program for parasites by UniKey Health. It comes recommended by Louise Gittleman.

There are a host of other resources on the subject of Thyroid function, as well as Fibromyalgia. My purpose here was not to try and provide all the answers, rather to provide you with a different perspective, and to get you to continue your own search.

Fibromyalgia; Part I

2011-09-25T20:57:00.000-07:00

An article written by a medical professional I read stated that everyone with Fibromyalgia has low thyroid function to some degree. That’s a bold statement and yet I agree. The question that remains is whether the problem is the thyroid or it’s related mechanisms, or something else affecting the thyroid or thyroid hormones. Ultimately it may not matter, as treating with hormone replacement helps low thyroid function (LTF) regardless of the cause.

First, what does low thyroid mean? Many think low thyroid means your blood work for thyroid appears abnormal. When your doctor checks your thyroid function they usually look at three markers, TSH, T4, and T3. There are other tests that can be done, reverse T3, anti-thyroid antibodies, as well as other types of tests that can be used to rule out other abnormalities if your doctor finds reason to believe something else is wrong.

There are serious medical conditions that can affect the different mechanisms and structures involved in the production of thyroid hormone. These need to be ruled out by a qualified medical professional. This information is NOT intended to be a substitute for such health care. If, however, everything is ruled out and the blood work shows you have, or even if it doesn’t show you have low thyroid function, you may benefit from thyroid treatment.

TSH refers to Thyroid Stimulating Hormone, which is produced in your brain in the anterior pituitary. TSH tells your thyroid to produce T4 which in turn breaks down into T3. T3 is the active hormone used by the different systems of the body for metabolism regulation as well as many other functions. (this is a simple version)

In most cases, Doctor’s including Endocrinologists prescribe T4 (Synthroid, Levothyroxine) for hypothyroidism. The theory is that your body will break down the T4 into the needed T3 making you will feel better. Many times, however, even though a patient’s blood work may look better, they continue to feel terrible. Inevitably they are then prescribed even more T4, and the process continues. More about this will be said in the section on reverse T3.

Symptoms of Low Thyroid

Depression	low body temperature (below 98.6)		no sex drive
Anxiety	insomnia	constipation	brittle nails
high cholesterol	cold hands / feet	fatigue	hair loss
restless legs	neuropathy	dry skin	weight gain
muscle / joint pains		fibromyalgia
mood swings (sometimes misdiagnosed as Bipolar)
lack of concentration and focus (sometimes misdiagnosed as ADHD)

That’s an incomplete list of symptoms one can experience with LTF.

What if you have hypothyroid symptoms but your blood work is normal? Often times people will have hypothyroid symptoms yet their blood work remains normal. In fact blood work for TSH levels only started to be used in the early 1970’s. Before then doctors looked at clinical symptoms such as those above. The main medication for treating LTF for years was Armour’s Thyroid, which is typically desiccated porcine thyroid which naturally contains both T4 and T3 in a ratio similar to what humans produce. It has been around since the late 19^th century actually. If you went to a doctor in 1910 then, feeling lethargic, gassy, constipated, and depressed your doctor may have prescribed Armour’s thyroid.

Today no doctor would treat you unless your blood work, specifically your TSH, is abnormal. Yet many people continue to have hypothyroid symptoms even though their blood work continues to fall in normal range.

What are other reasons for treating with Armour’s Thyroid? If a patient who has been diagnosed with LTF continues to feel poorly despite being given a T4 preparation, most likely it’s because they don’t break down T4 properly or they tend to produce too much reverse T3 instead of the active T3. Reverse T3 is something we all produce. Most likely reverse T3 is an old evolutionary mechanism that we still carry that slowed our metabolism during times of hunger or injury until either food was found or we healed. Once some people start producing reverse T3 they may have a problem turning the mechanism off. Another theory that may explain the overproduction of reverse T3 is a lack of enzyme to break T4 down into healthy or active T3. Reverse T3 as the name suggests doesn’t work like active T3, and if you have a tendency to producing too much of this, all the T4 in the world won’t make you feel better.

The reasons why someone may produce too much reverse T3 are irrelevant. The only option to taking only T4 is adding T3 to it in a ratio of 4:1, 3:1, 2:1, or even 1:2 of T4:T3. This can be given as regular prescriptions of Synthroid / Levothyroxine and Cytomel. Another option is to have them compounded. And lastly another option is Armour’s Thyroid, Natur-Throid, or a synthetic T4:T3 formula. I personally take only T3 every day, and every other day add T4 because I don’t feel well taking T4 on a daily basis.

Health Care?

2011-09-21T18:13:00.000-07:00

When most people think of health care reform, they think of medical care that may include cancer care, heart, Alzheimer’s, lupus, and other health care needs. Sick care. There are times we all need this type of care, but with chronic health issues on the rise, more and more we need to take further responsibility for our own care. That’s what I call health care, or preventative care. We hear about it, we talk about it in spurts, we may even know a little about it, but as a society we don’t embrace it.

What I am taking about here is taking care of our mind, emotions, body and spirit, since they are not separate entities, but rather in my experience are always working together to find balance and harmony. I will spend a few sentences discussing each, and then provide a summary.

There has been so much written about nutrition, that there is almost nothing left to be said. Diet this, don’t eat that, juice this. We eat foods that contain chemicals that we never used to consume 100’s of years in the past. These chemicals and others from our water and air are new to our bodies. It makes sense then to eat the cleanest food possible, and to buy a good water filter system for our homes. Finally eating a balanced diet, incorporating seasonal foods, as well as foods grown in your area seems to be the easiest and best alternative to eating right. Forget diet, this is your life, not a semester at school.

Exercise in moderation. Get a fitness trainer if you feel uncomfortable with the gym and equipment, or just don’t know where to start, and work with your body to find its rhythm. Don’t push it. Forget what your gym teacher said. Learn to listen to your body.

Either for maintenance or if you are having health issues find a good support system. I have tried and done it all; acupuncture, massage, cranio-sacral therapy, chiropractic, myofascial therapy, etc. Each has it’s place, and each one will effect your whole being, and your total health. I personally go to a Chiropractor once a month, not because I have back problems, but because it helps everything flow, as well as helping my mind, and emotions.

Learn to take care of yourself. As I went through my counseling program I heard that a lot. “Take care of yourself.” But what does that mean? To me it can mean things like diet, exercise, massage, yoga, but it also means taking time for myself; meditation, prayer, reading a book, a walk in nature, a nice bath, and if you have the facility, sauna. To go along with this I will add counseling and other care techniques, which can include breath, biofeedback, and relaxation techniques, some of which you can do on your own. Our minds are powerful tools, and too often lack the training to help us live happier, healthier lives. Acknowledge your thoughts, and “issues” that come up for you; bless them, and then decide if you want to continue to hold on to them. You have more choice then you may believe.

It does NOT have to be Complicated

2011-08-04T20:46:00.000-07:00

I have written a number of short blogs on things we can do to take care of ourselves, everything from nutrition, to exercise, to other integrative approaches; Chiropractic, Acupuncture, Massage, CranioSacral Therapy, etc. More and more people are integrating approaches like meditation and Yoga into their daily routines, but if this all sounds like a lot, it doesn’t have to be complicated.

A wonderful gift you can give yourself, is taking small meditative moments throughout the day. Often it’s too hard to take half and hour or an hour to meditate, or do Yoga, but if you take a few minutes a couple of times a day, it can help you not only remain focused, less stressed, open, and also more present.

What does this entail? It can be done it a number of different ways, and so I will present a few simple ideas.

Breath. I have written a few blogs on diaphragmatic breathing. This, in and of itself can be a meditative moment.

Grounding, grounding, grounding. Take a few moments to feel yourself connecting to the earth’s energies. You can imagine growing roots into the earth, or you can, with your breath, breathe in the earth’s energies with your in breath, and with your out breath, connect yourself deeper to the earth.

Two simple questions. “What am I feeling?”, and “Where am I feeling it?” Allow yourself to simply observe any sensations without judgment, without trying to change them, or without making them right or wrong. Breathe. You can say something to yourself like, “I’m ok even if I’m feeling …”

Smile. Put a smile on your face. Now take that feeling, and smile in different areas of your body; your neck, your shoulders, your heart, your solar plexus, your head, etc. Smile, and allow that feeling/sensation to fill these areas with more ease and joy.

I’ve Got Bipolar

2011-07-03T12:56:00.000-07:00

How many times do I hear that? Daily, weekly, monthly.

Bipolar has become the new ADHD, and everyone has come down with it. Why the sudden rise in Bipolar? And finally, could this be an epidemic?

First I don’t mean to make light of Bipolar, or any other mental health disorder. My goal in writing this is to take an objective look at Bipolar and provide a better picture of this complicated diagnosis.

In the medical field there is no explanation for the sudden rise of Bipolar. However, some might say that our ability to diagnose the disorder has improved, and therefore also the number of those being diagnosed. For someone in the field of Mental Health, a Counselor like myself, the answer is not as easy.

I have had years in the medical field, more specifically the Integrative Health Field because of my own chronic health problems in the past. During that time I studied many modalities of healing, Acupuncture, Nutrition, Herbology, Massage, CranioSacral Therapy, as well as others. I found that with any illness there are multiple causes. Think of it as a wheel, with each spoke on the wheel relating to a different area or factor. These include genetics, psychological/emotional issues, stress, chemicals in our air/water/foods (silver amalgam fillings, herbicides, pesticides, silicone breast implants, etc.), vitamin/mineral/amino acid deficiencies, viruses/parasites/bacteria, structural problems (spinal misalignment especially after trauma, accidents, etc.), hormonal abnormalities (hypothyroidism, menopause, etc.), and lastly allergies (pollens, foods, etc.).

The problem any time we make a diagnosis is that it’s complicated which becomes part of the problem. Western medicine tends to want to make things simple; often just treating the symptoms. Bodies are broken down to their individual parts and then we forget about the whole. You have one doctor who treats your knee, another who treats your colon, a third your heart, a fourth your brain, etc. We have made incredible advances at treating acute problems using this model; heart transplants, brain tumors, hip replacements, the list goes on. We are not so good at treating chronic problems.

This leads to my final point. In order for a Psychiatrist to give you meds he/she has to give you a diagnosis first. Most people have times they are angry, and moody. If you are someone who has used drugs you would have experienced these and other symptoms; extreme high feelings, anxiety, insomnia, etc. Maybe you’re just overworked, and running on adrenalin all day, you can’t sleep, are irritable, moody, and have times of depression and lack of concentration.

I share these examples because all of these can be Bipolar symptoms when viewed individually, but when taken in context and seen as part of the whole picture they can all be normal reactions to life’s stressors.

What if you were exposed to chemicals at work that caused you extreme anxiety, or if you lived in a building that had a mold problem, or you had hidden food allergies that caused you to become moody. Is that Bipolar? No. What if you had been sexually abused and traumatized as a child, and now had severe mood swings, and depression. Is that Bipolar? No.

Many of these are everyday examples of people that are either diagnosed or treated for Bipolar, when other underlying factors could be the cause for their problems.

If these examples don’t meet the criteria for Bipolar, what or who does? To have a diagnosis of Bipolar, you have had to have at least one Manic Episode which includes, besides anger and mood swings, feelings of grandiosity or an inflated self-esteem, decreased need for sleep, spending sprees, pressured speech, among other symptoms. And before you say, “that’s me”, these symptoms must last at least ONE FULL WEEK. Also being a rapid-cycler does NOT mean you go from being happy to sad a couple times a day. Rather it means you have had episodes of Mania that meet the previous criteria, as well as episodes of Depression that meet the criteria for that diagnosis, and have had 4 or more episodes in a 12 month period.

If you or someone you know meets the criteria for the Bipolar diagnosis, then I would advice treatment. If on the other hand you don’t, you may instead be suffering from Anxiety, Depression, adult ADHD, or some other health problem. Sometimes adults with ADHD look like they are in a Manic Phase, though on further evaluation, you find out they’re always like that. Other people suffer from Anxiety, either through heredity, or any number of other factors. This too may look like Mania at times. It’s important to separate out the symptoms into their individual categories, but then you have to view them within the whole picture. ADHD, Anxiety, and Depression, all can be treated with medications successfully if necessary without resorting to Bipolar medications.

If you are like many of us, either overworked, stressed, possibly harboring unresolved issues from the past, then before resorting to any medications, there are Counselors, Psychologists, Life Coaches, Fitness Trainers, Massage Therapists, Nutritionists, Chiropractors, Acupuncturists, as well as other professionals who can help you get on the right course by learning to take care of yourself. Prevention is often the best medicine in these cases, but if that’s not possible, don’t wait till it’s too late. Start taking care of yourself today.

There are also many self care techniques, tools, or modalities you can use as well, a hot bath with 2 cups of Epsom salts, a good book, a 20 minute walk, Yoga, Meditation, journaling, art, exercise, gardening. It all works; you just have to learn to take the time for yourself. What’s stopping you? What would others say if you started to take care of yourself? How would you feel if you started to take care of yourself?

If you think you have a medical condition that is contributing to your overall health or mental health problems, I would suggest seeing a doctor, or Nurse Practitioner. I have often found that NP spend more time with you then doctors, and in today’s world that can be a real plus. As I said earlier there can be many issues that cause us to feel unwell. In my time spent at a local Mental Health facility, the most common factors were structural abnormalities, caused by car accidents, and hormonal problems, most commonly hypothyroidism.

Chronic Pain, there are answers.

2011-03-07T20:14:00.000-08:00

Chronic pain is a disabling condition that affects every aspect of ones life and well-being. It can have a negative effect on almost every aspect of the body, as well as effecting the cognitive and emotional functioning of the individual. It has such a profound effect on the individual that it also affects the people in ones life adversely, ones career and extra curricular activities

Prolonged pain affects the sympathetic nervous system causing a detrimental effect on the body. It achieves this physiological response through the endocrine system and an increase in the hormone production of ACTH, catecholamines, ADH, angiotensin, and glucagon, which adversely affect various body systems. These systems respond to the stress of unresolved pain by increasing the heart rate and blood pressure, increasing the demand for oxygen consumption, impairing the GI function, causing respiratory dysfunction and further complications, causing sodium and water retention, causing muscle spasms/impaired muscle function and muscle fatigue, and also a depression of the immune system.

Unresolved pain can also result in an individual experiencing distressing cognitive impairment as well as increasing anxiety levels. These changes can further interfere with activities of daily living such as diet, exercise, work, leisure and sleep patterns.

Chronic pain requires a multidisciplinary approach for effective treatment. Counseling can provide education in cognitive and behavioral strategies found to be effective in the management of chronic pain. Also relaxation training lowers the response level, reduces symptoms and minimizes the physical impact of stress caused by chronic pain.

I have been in the health field for over 15 years. In my Counseling I provide an eclectic approach that includes Cognitive Behavioral Therapy, Person Centered Therapy and Relaxation Techniques. I help clients see how their cognitions and behaviors affect their pain and its degree. I help them to uncover unresolved issues / traumas that may be exacerbating the problem, and create new, healthier thoughts and behaviors. I use Relaxation Techniques such as progressive relaxation and visualizations to assist in this process by forcing the client to directly face their problems and pain, thus learning to release any resistance they may have related to their situation. It is my experience that when confronted with pain most people don’t want to experience it, creating resistance that leads to more resistance and an increase in symptoms.

What are the benefits to this kind of exploration and treatment? People can expect a greater sense of peace, ease, and joy. Also many people experience an increased sense of well-being and empowerment, thus improving their relationships, and their lives.

What about tools that you can use for yourself? Yoga and meditation is a great start. And it doesn't matter what kind of meditation. What matters is that it's the right kind for you; whether that means a walking meditation, or a quiet sitting meditation, or a guided meditation. Meditation is a great tool for teaching us to be conscious / aware of the present moment in an open and non resistant state of non-judgment. Give it a try, and be well.

You Can't Build a Castle on a Pile of Manure!

2011-02-28T21:34:00.000-08:00

Recently I've been working with affirmations again. Affirmations, that age old belief that what we think and "put-out-there" we help create. On a side note, it's often suggested that you need feeling and clarity behind your affirmations.

Try taking a few moments to be quiet, to go inside and first observe any other thoughts, sensations and feelings without judgment, by giving them some room, before embarking on your own journey. This will allow you to start with a clearer slate. (More has been said about this topic in previous blogs, and will be discussed in "Letting Go". If you are needing further help seek a qualified Counselor, Psychologist, or Social Worker to help you work through old issues and outmoded beliefs. You may also enjoy looking through authors such as Byron Katie.)

People often say, "Well, I tried that, but it didn't work", or "It won't work for me". And it won't work if you also are having thoughts and feelings that conflict with your original prayer. The Universe/God, doesn't discriminate.

If my intent/affirmation/prayer is "I am abundant", but at the same time I have other thoughts that come up for me such as, "Who am I to be successful", or "This doesn't work", or better yet, "This won't work for me", along with feelings of anger, judgment and fear, then that is exactly what I am creating.

I have always been someone that is afraid other won't accept me, and so I often fought hard for acceptance. Many of my thinking errors or thoughts started with "I have to/I should...I shouldn't...", etc. Working with new beliefs and ideas such as "I am free to be myself", or, "I am a powerful spiritual being", only started really feeling right after I began to work through and let go of old limiting thoughts and feelings.

You can be successful in achieving your dreams. You are a powerful spiritual being. You are supported, always.

As a Friend

2011-02-28T21:07:00.000-08:00

As a friend I enjoy the times we share together.
As a friend I appreciate the memories and experience we create when we are together.
As a friend I am here for you.
As a friend I want to feel that you can talk to me, even if I've done something that's upset you.
As a friend...

Teenagers! A Story

2011-01-22T09:20:00.000-08:00

I saw a mother and daughter the other day at work. The mother and father had adopted this now 16-year-old about 5 years ago along with her younger sibling. The mother spent most of the time telling me about her behavior and how difficult it is to live and deal with for her and the rest of the family. She also went on to tell me that it has not just been her, but also previous foster homes that had this same trouble before her.

I saw the frustration, I called it anger, this mother exhibited, and I also saw the real caring and desire to help, through a little digging. It’s been a long 5 years for her, which is evident, and it’s wearing on her. In the last year she has lost 23 lbs she told me, so it makes sense that she would be angry and frustrated. She became a little defensive when I used the word angry, and spent some more time telling me about some things the daughter has been doing.

I asked her about what she is doing to take care of herself and if she is taking time to separate herself from the situation? She asked me where the time for that is, and I replied that she has to make the time. She told me that she has people to talk to at least, but that she doesn’t share her story with many, even though I believe that others would not only be supportive, but also have similar stories themselves. I could see the amount of energy she was spending in keeping it all together, and in wanting so desperately to have everything work out.

I was able to bring the daughter into services, upon which she probably will receive some medications, and counseling, however I wish I had more time with the mother, and was also able to work with the father. I would like to see how they relate and talk to one another on a daily basis.

It’s obvious to me the daughter is exhibiting behaviors that in some ways are typical of being a teenager, but also may be do to her experiences with her biological family as well as previous foster families. I believe she will benefit from counseling if she is able to open up and talk with someone besides her friends at school.

There seems to be more to this picture than just the daughter’s behavior, however, there usually is, and I say this not with judgment, but with the desire to help. If I could work with the parents I would spend my time teaching them a few things.

I would suggest they start listening to their daughter. They may not agree with what she has to say, her wants or desires, but they need to listen. To go along with that, I would suggest they need to let her know that they have heard her, and that they understand her feelings. This may look like this, Daughter…“I never get to stay go out with my friends when I want to. You’re so mean!” Parent…”You think that we are mean because we don’t let you go out when you want, and this makes you very frustrated.” This could then lead to a further discussion where the parents could tell her why they don’t let her always go out, and maybe a compromise or choices for her to have about going out and curfew. As a teenager it’s not enough to just tell her what to do anymore. But also the very act of truly being heard by another caring individual is incredibly soothing and disarming.

I would also suggest that everyday they find something to complement her on. This does not relate to how well she cleaned her room, or whether she dressed well, or even her grades. This refers to something about her. Example…”Thank you for asking me how my day was. I appreciate how you care about others.” Or, “Your grades were very good this semester. I appreciate that you care about yourself and your future enough to do well at school.”

I know this is not an easy situation, and I’m not trying to propose a cookie cutter solution, but my experience is that communication can take us a long way in repairing relationships with others and with ourselves.

That's Just the way I AM !?

2011-01-05T16:55:00.000-08:00

Some of us feel that way at times. That’s just the way I am, “I’m goofy”, or “I’m shy”, “I’m…”

There are reasons we are the way we are. Some are out of our control. Others we have created unconsciously as ways of coping from our environment. Others yet we learned by example from those around us.

Have you ever heard anyone say, “I’m not going to be like my parents when I grow up”, only to turn out just like them?

What does it take for us to change? Let’s start with Intent and Acknowledgment.

Intent…is knowing what we want. Intent can be viewed as anything from goal setting, to affirmations, to prayer. When we couple this with feelings; feeling how we will feel when we accomplish our goal, and seeing it as if it were true, we are creating a clearer pattern for a goal to take shape. It’s the details we don’t have as much control over, and it’s here we need to be humble, learn to compromise, and relinquish some control.

Acknowledgment is the process of checking in with ourselves and being honest. If something comes up for me that I am troubled about I first take time to acknowledge what I am feeling, and where I am feeling it. I may check to see if there are any other thoughts and sensations associated with it. This process involves learning to live more in the moment, but it can also be viewed as learning to accept and love yourself, because it’s done without judgment.

This last process is essential yet sometimes a difficult one, as none of us, in which I include myself like to feel things that are uncomfortable. Exploring our inner worlds doesn’t keep us stuck, however, it sets us free. It feels empowering to me to know that I will be OK even when I am feeling intense emotions, knowing that they will pass allows me to be more accepting and honest with myself. This is a very different process than going over a thought or problem in our heads, over and over again.

I know that if you start practicing these simple, but profound tools, they will make a difference in your life, and help you reach your goals.

Try it.

How Do Thoughts Keep Us Stuck?

2010-12-12T16:31:00.000-08:00

“Thoughts thunk often become beliefs.” Byron Katie, the author of Loving What Is: Four Questions That Can Change Your Life.

She came up with a simple exercise to question your thoughts and to better understand how your thoughts create the feelings and behaviors you experience.

If I have the thought, “I shouldn’t be myself”, that leads to “I should be perfect so that others accept me.” When I ask myself how do I feel when I have these thoughts, the answer is, scared and vulnerable. I may have other sensations that arise as well, such as tension in my shoulders and neck, as well as tightness in my stomach. The important thing is that I acknowledge these feelings and sensations, which gives me permission to feel them.

She then has us ask the question, who would you be without these thoughts or stories? Imagine your own life for a moment, and the stories you have come to believe about yourself, others, and the world. Finally she has us make a statement that is closer to reality, such as, "I'm OK just as I am. I have a lot of good qualities, and others I am able to change."

To learn more check out her book…=)

Thoughts and more importantly old beliefs are coping mechanisms we created years ago in many cases. We did so because it was the only way we knew how to deal with a difficult situation. We all do this whether the issues were trivial or traumatic.

Only we have the power to step off this old worn path and say “NO”. No I will not do this to myself anymore. First we need to acknowledge where we are at, and take full responsibility. We take responsibility not for what happened in the past, but for our thoughts.

Only then can the process of healing begin. There are many things we can do for ourselves; Meditation, Yoga, exercise, eating well, but sometimes we need guidance, encouragement, and support from an Instructor, Counselor, Nutritionist, Coach, Minister, Chiropractor, Massage Therapist, friend, etc.

Be well.

Building Connections

2010-11-22T20:02:00.000-08:00

I was at Whole Foods the other day, having lunch with a good friend. We talked of many things; our lives, presence, spirit, and our work. She is a Life Coach, http://heartsong-coaching.com/home, and like me she's realizing that you have to put yourself out there and make yourself visible and vulnerable to be successful. It's a scary process, but if we expect others to drop their defenses to make that connection with us, so that they may further their healing, then we have to be willing to do the same.
As I was leaving Whole Foods, I once again passed by the display outside, a No Kill shelter for animals was viewing a few dogs they brought by that day for adoption, as well as trying to raise awareness for their cause. As I was walking past I noticed how the people viewing the animals seemed to soften, even if for a moment. I even saw a couple feeding some birds while eating their lunch. Nice. Animals can help us let down our guards and allow us to just be ourselves, even if for a moment.
What are you doing today to connect to others in a authentic heartfelt way, whether it be a friend, your wife, children, a parent, or grandparent? It's sometimes scary being vulnerable, but allows us to build deeper more meaningful relationships.

Dance on a Star

2010-11-21T20:27:00.001-08:00

There was a time when I could,

when the stars were my playground.

I Want it This Way

2010-11-21T20:20:00.000-08:00

Which way?
The way that I'm used to. I want to do things the way I always have, and yet I know they're not working.
Sound familiar? We all do it. Why? Because change doesn't come easy. Not for most of us anyway. The longer we've been walking the same old worn path, the deeper the rut, and the harder it will be to get used to another.
Let me be clear here. The path I'm talking about can be an old mental pattern or way of thinking. It can also be a way of behaving. Finally it can consist of more subtle muscular patterns such as tension in your shoulders, or your lower back, or a knot in your stomach...you get the picture.
I have been meditating for years, and after considerable upheaval and chronic health problems that lasted for years consider myself quite healthy. Yet even today when "stressed", old patterns surface; anger, tension, judgment, towards myself, fear, thoughts such as "I can't deal with this...", etc.
When I can sit with these various energies I am able to locate where they are in my body. By noticing them I give them permission to be without resistance (which is what creates the problem). In a way I am being loving to myself as one would be to a child. This very act of BEING PRESENT starts to unravel the layer of pain I have created.
More on this in further Blogs which will answer questions such as...

What is BEING?
How do I be present?
How do I go inside my body?

Resisting Change; a Personal Story

2010-11-21T20:17:00.000-08:00

Not long ago I taught a class on Meditating. In it I presented a certain form of meditation that involved the use of the body as a vehicle to awareness. A conversation I had afterwords with one of the students left me with thoughts of doubt, coupled with emotions and physical sensations. "I am trying to control things." "I have to do it that way." "I have to be perfect." "I...", well you get the picture.
It's amazing how much we resist, how things like doubt and fear can leave us feeling alone and disconnected, how much I felt these things.
It's amazing how a different idea, way of doing things, belief, can trigger these feeling in us. No wonder our political arena resembles a Junior High School playground. No wonder we have killed over these things; values, culture, Religion.
And it's not going to change, regardless of what policies, social systems, etc. we have in place. It will only change when we change, when we can sit with and love, if you will, ourselves, our own insecurities. As our consciousness expands to embody all of us, including the shadows that terrify us, that lay hidden, that we blame on external forces like our spouse, our parents, etc. It's only then that we can know and embrace ourselves and others.
Namaste.

The Day I Made Friends with Fear

2010-11-21T14:21:00.000-08:00

I remember it was a beautiful day in early spring. The sun was shining and I could hear the wind as it rushed through the new leaves just coming out on the trees. I wanted so much to go outside and enjoy this wonderful day, but there was a part of me that was feeling afraid. My mother used to say that’s the way I was just made.
I didn’t want to feel this fear anymore though, so I tried yelling, “Go away fear. I don’t want to feel you, not one more day. Go away.” I kicked my feet and pounded my fists hard into my pillow, but it was still there.
I curled myself up in a ball on my bed, but it still found me. It can be really sneaky.
Looking out my window I saw people outside, walking their dogs, lying in the sun, riding their bikes.
I began to cry, and I rocked myself back and forth on my bed.
Just then I remember having a thought.
Getting up I pulled my shirt on over my head and put on my shoes. Excitedly I began to race downstairs on my way out the door.
“What about the fear?” I heard a small voice inside my head. “Aren’t you afraid?
I felt a small shiver down my neck.
And then I leapt out the door, “Come on fear” I yelled, touching that place in me where I felt the fear, lovingly, “You can come and play too.”
And as I made my way outside I remember beginning to feel the fear transforming, and a warm/open feeling taking its place.
You see fear can’t exist where love is, and the best thing you can do when you feel feelings that are scary or uncomfortable is to name them, recognize where you are feeling them, and then love yourself in spite of what else you are feeling.
Remember you may have certain feelings, but you are not those feelings. You are sooooo much more!

Denton Holistic Health Network

2010-11-21T14:04:00.000-08:00

Naturally You, Mark Michalica , with the help of his lovely wife Vicki Oppenhiem, has started the Denton Holistic Health Network for holistic health practitioners in Denton County, Texas. DHHN is meeting once per month, to create a network of practitioners, conduct outreach activities to the community, hold special events, and to have FUN making new friends. Meetings are the second Monday of every month @ 5:30PM at the Greenhouse Restaurant in Denton.

Blogger Buzz: Blogger integrates with Amazon Associates

2010-05-25T19:50:00.000-07:00

Blogger Buzz: Blogger integrates with Amazon Associates

Body Awareness part 2

2010-02-04T17:42:00.000-08:00

Exercises on Body Awareness.

First find what word works best for you at this time; mind, awareness, consciousness...each is slightly different, but you can use any of the three or some other word that feels right. I will be using awareness and consciousness throughout this first exercise.

Allow your awareness to move down to your feet. Feel your feet, and how they feel on the ground. Are they comfortable or are they sore from the shoes you wore this day? Allow yourself to feel their weight on the floor, and as you do, take a deep breath.

I will encourage you to breathe, in through your nose and out through your mouth, however, as you start this process you can breathe any way that is comfortable to you.

Now gently and slowly, move your awareness up from your feet and up through your calves to your knees, just being aware of any and all sensations, breathing, in and out, gently perceiving the subtle voices from your body.

As we continue, allow yourself to bring your consciousness up through your thighs and into your hips and sacrum. Feel the weight of your body as you sit in your chair, and continue to use your awareness.

As you move through different areas of your body, sensations, emotions and feelings may surface and come to your attention. Try not to judge them as good or bad, right or wrong. Give them the same space and love as you may a small child. Simply be aware of their presence and observe them as they come to your attention.

Breathing, in through your nose and out through your mouth. There is nowhere more important to go, or no place more important to be at this moment then here, with yourself, lovingly, being.

Continuing to move your consciousness up from your hips through your lower abdomen slowly become aware of this vast space that extends up to your ribs...this is an area that we often associate with strong emotions and sensations, so spend a little extra time there if you wish. Finally before you leave this area bring your awareness to your spine observing how it extends up from your sacrum. Allow yourself to experience it's strength and it's intricate anatomy, and share the gratitude you have for all the years it has supported you. Spend a little time with this thought as you continue to breathe, in through your nose and out through your mouth. No resistance, simply being with conscious awareness.

Continue the same process as you move your consciousness into your chest and through your shoulders, up through your neck, and into your head, finally moving down into your arms and hands. Again, remember the goal is not to change what is happening, rather to observe what is happening with awareness, with consciousness. And lastly breathe, in through your nose and out through your mouth. No resistance.

You may end here, or find some other way to end the exercise to your liking; with prayer, meditation, affirmations, etc. You may like to just return your awareness to your heart, and spend some time allowing yourself to experience the love that is there, allowing yourself to share it with yourself. This is up to you.

To conclude I would like to say there are many books, tapes, and CD's that can offer you suggestions, or similar exercises to this one. Find one that works for you and that you are comfortable with. I have purposefully not included any religious connotations, as I believe people of all religions can practice this and other exercises with benefit. Also though there are many other types of visualizations, there is something personal about getting acquainted with yourself on this level. This is something we typically are not used to doing, and can lead you to a more fulfilling life.

Enjoy.

Right

2010-01-30T16:08:00.001-08:00

I want to be "right". Not to make you wrong, but to simply feel that I'm OK, and in turn let you be OK.
I know that no one can give that to me. It is my birthright, offered me by God, of which we are all a part.
And so as I accept it for myself, I can share the power with you, and not feel I need it from you.

I allow you to believe what you wish, to let you act as you will, and to let you feel what you need to.
In turn I allow myself the same privilege. Each one of our experiences will differ. Each one will be "right".

God Bless.

Body Awareness part 1

2010-01-24T20:25:00.000-08:00

What does it mean to be aware of your body?

Let me first say that most of us learn to fear our bodies and the sensations/emotions they create. It's as if they may fail us or overwhelm us at any time. We either pamper them like fragile china, push them, or learn to neglect them.

I have found there is another way, that is living with awareness, feeling grounded, and being aware of the moment...what is happening in that moment...to moment.

When we experience Awareness, we experience more ease, joy, feelings of openness and pleasure.

It's interesting to me how many of us go to extremes to experience these feelings that I believe are our birthright. I am referring to any activity that is done to excess, be it mountain climbing, extreme sports, skydiving, running, basketball, weightlifting...you can add others I'm sure. The problem comes when the only time we experience these pleasurable feelings, feelings of "being in the zone", is when we are participating in these activities. We in affect miss out on the rest of life.

What if there was a way to experience this type of awareness throughout all of our daily activities?
I call it Body Awareness. When we learn to used controlled breathing, and focused awareness, we learn in affect to live with our bodies. We learn to accept ourselves on a deeper level. We learn to be more present.

There are many tools that you can learn to help you on the path to living more in the moment;

controlled/diaphragmatic breathing
Meditation
Body Awareness techniques such as Tracking
Yoga
exercising with awareness
being aware of your senses
visualizations and guided visualizations
spending time in nature
Counseling and certain techniques such as re-parenting, EMDR, Gestalt, Body-Centered Psychotherapy

Breathing

2007-04-28T20:20:00.000-07:00

So you think you know how to breath. You probably don't think about it at all, right. Yet breathing, or rather controlled breathing can be the most valuable tool you have to feeling centered, grounded, and stress-free.

Controlled breathing? Breathe slowly in through your nose, and hold, exhale out your mouth as if you were blowing out a candle, and hold. Repeat. Sounds easy, and yet that alone will be helpful in creating a feeling of peace and relaxation for you. (hold each time for the count of 1 or 2)

Much of the time we go through our day unaware of simple things like breathing and eating. Sometimes we do even more complex activities like driving to work without being aware of what we're doing. It's like we are on auto pilot. Bringing more awareness into your life will help you to not only feel more relaxed but also more present.

As this becomes easier, you can add diaphragmatic breathing to your repertoire. Next time you have a moment to relax, start by first observing where you breathe from when you breathe in. Place one hand on your chest and the other on your belly, just below your bellybutton. If the hand on your belly moves out as you breathe in, good for you. If the hand on your chest moves out as you breathe in, you may want to continue reading.

If you watch little children they naturally breathe with their bellies. With their bellies pouched out they move out as they breathe in, and in as they breathe out. This action utilizes the muscle in our torso called the diaphragm.

Breathing like this will help you in a number of ways;

It will help you to relax by stimulating your parasympathetic nervous system.
It will help you to feel more "grounded".

Often we tend to hold more energy in the upper part of our bodies, either because we don't want to feel certain emotions or we have a disconnect with our bodies. Many of us live stressful lives and excessive worry keeps us in our heads. Many of us have grown to distrust our bodies and the feelings and emotions they/we have, thinking that they may fail or overwhelm us at any time. These ways of being prevent the proper flow of energy through our bodies which affects how we feel on every level. Controlled breathing with awareness can help us to feel and live healthier lives.

The best way to learn to breathe with our diaphragm, or belly breathe, is to lay down on our backs with our knees up. You can do a simple exercise I call Body Awareness to scan your body, which will help you to get in touch with areas you may be holding tension/energy. I call these Holding Patterns. It's my experience that as you bring awareness to areas of tension they change or start to let go. To put it simply, it gives them room to move. (See Blog on Body Awareness) This will help you to relax.

When relaxed it's easier to belly breathe. Again belly breathing happens when our bellies move out as we breathe in, and in as we breathe out.

If you still find it difficult to accomplish this, try placing a book on your stomach and pushing it out as you breath in.

Finally remind yourself to take breaks throughout the day to help yourself use controlled breathing with awareness.

It is sometimes helpful to work with a professional such as a Coach or Counselor as you learn such techniques in a safe environment. When you begin to open yourself up to more energy and feelings of well-being, old patterns and emotions may surface.