Essence Health | Ann Petrus Baker

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  • Sleep is #1 Wellness Strategy

    Sleep is #1 Wellness Strategy

    Sleep is essential for the ability of our amazing bodies to do much needed restoration and clearing. This keeps the brain, immune system, digestive track, bones and muscles all functioning optimally.  Pre-pandemic, we already had a sleep deprivation epidemic.  Add in the major life disruption, stress, added screen time and extra alcohol, I will take a guess that sleep problems will increase.

    Generally speaking, experts agree that 95 percent of adults need to sleep 7 to 9 hours each night to function optimally. 95 percent of adults who get less than 7 hours of sleep on a routine basis will experience decreased mental and physical performance. According to Harvard Medical School, The average length of time Americans spend sleeping has dropped from about nine hours a night in 1910 to about seven hours today. And according to Dr. Lawrence Epstein at Harvard Medical School, 20 percent of Americans (1 in 5) get less than six hours of sleep per night.

    Most adults should be aiming for eight hours per night. Children, teenagers, and older adults typically need even more.

    Why is sleep so important?

    There are two parts of the sleep-wake cycle.

    • The slow wave or deep sleep is when the body does its repair and restore tasks. Tissue growth and muscle and the immune system repair happen during this phase.
    • REM sleep or Rapid Eye Movement phase. REM sleep is for dreaming, re-organizing information, boosting your memory and facilitating learning and brain growth.
    • Without both phases, your body literally starts to die. Chronic sleep deprivation leads to weight gain, diabetes, high blood pressure, mental illness, increase infections and higher mortality.

    20 percent of Americans (1 in 5) get less than six hours of sleep per night.

    The Circadian Rhythm

    Here are some key points in the typical 24-hour cycle:

    • 6 A.M.       Cortisol levels increase to wake your brain and body
    • 7 A.M.       Melatonin production stops
    • 9 A.M.       Sex hormone production peaks
    • 10 A.M.     Mental alertness levels peak
    • 2:30 P.M. Best motor coordination
    • 3:30 P.M. Fastest reaction time
    • 5 P.M.       Greatest cardiovascular efficiency and muscle strength
    • 7 P.M.       Highest blood pressure and body temperature
    • 9 P.M.       Melatonin production begins to prepare the body for sleep
    • 10 P.M.     Bowel movements suppressed as the body quiets down
    • 2 A.M.      Deepest sleep
    • 4 A.M.      Lowest body temperature

    The Circadian rhythm is impacted by 3 main factors:  light, time and melatonin or the sleep hormone.

    How To Sleep Better

     

    • Avoid caffeine: Some people metabolize caffeine slowly so even a morning cup of coffee can affect your sleep.  A good rule if you really can’t cut caffeine is No coffee after noon.
    • Limit alcohol: Yes, it helps some fall asleep but it interferes with your deep sleep and delays the REM cycle.  It can also lead to blood sugar dip, which will wake you up.
    • Expose yourself to morning sunlight. During the winter, consider buying a sunlamp to simulate morning sunlight. http://www.sunbox.com
    • Use the bedroom for sleep and sex only. Eliminate all screens from the bedroom.
    • Set a screen (TV, computer, phone) curfew for 2 hours before you want to go to sleep. Download free software https://justgetflux.com or an app called f.lux which reduces the blue light of your screen.  Some people wear amber colored glasses while watching TV or using the computer.  Cover any digital light from alarm clocks/etc.
    • Stick to a regular schedule
    • Unwind before you go to sleep. Write down whatever is on your mind whether it is a to do list or something bothering you.  Better yet, write down 3 things you are grateful for.  Studies have shown this improves sleep.
    • Exercise during the day but not later than 2-3 hours before bedtime.
    • Stretch, do yoga or just a total body relaxation before bed to rid the body of excess stress.
    • Avoid liquids 2-3 hours before bedtime.
    • Sleep in a quiet, completely dark, cool room (64-68 degrees). Use ear plugs or white noise machines and an eye mask if needed.
    • Supplements: Melatonin is OK in low doses for short term use.  It is a hormone and supplementing can throw your internal mechanism of production out of whack.  Magnesium supplements are a good choice.  Most people don’t get enough from their diet and it is non-toxic up to 800 mg.  There is a product called Natural Calm mixed in warm water before bed.  It can have a laxative effect.  True Calm and Quietude are also supplements to consider. Please check   with your health care provider when starting any new supplements.
    • Have a tsp. of honey or a ½ banana before bed. If the liver runs out of glucose over night, you will wake up.
    • Meditate by counting your breaths to 10 and then counting backwards to one.

    Making sleep a priority now will boost your immunity, improve your mood, help you lose and maintain weight,  boost your creativity and problem solving and prevent premature aging.

    “A good laugh and a long sleep are the two best cures for anything.”  

    An Irish Proverb

     

  • Treatment for Substance Use Disorder Kaiser Permanente

    For a more structured approach, various professional resources are available for alcohol dependency treatment. Cognitive Behavioral Therapy sober house (CBT) modifies negative thought patterns related to drinking and equips individuals with coping strategies. Medications like Naltrexone, Acamprosate, and Disulfiram can assist in managing cravings and deterring alcohol use.

    alcohol abuse recovery

    How to Recognize and Address Co-Occurring Disorders

    Start by eliminating all alcoholic beverages, barware, and reminders of drinking from your home. This not only reduces temptation but also helps to establish a fresh atmosphere that supports your commitment to sobriety. Research shows that reducing alcohol consumption lowers the risk of heart disease, enhances mood, and contributes to better sleep quality. As part of our comprehensive outpatient services, our detox program provides completely personalized care, focusing on the needs of each patient. If your doctor brings up concerns, it doesn’t mean you have a problem.

    7 Help for Drug & Alcohol Use

    Discover strategies for staying sober during the holidays, embracing alcohol-free alternatives and self-care. Discover the risks of drinking and pregnancy, guidelines, and support for a healthy journey for you and your baby. Explore top Kansas drug rehab centers, their services, and how to find the right support for recovery. Discover the qualities of effective addiction treatment centers that ensure successful and compassionate recovery. Discover how alcoholism develops over time, its impact on health, and the stages of this long-term progression.

    Is aftercare included in alcohol treatment?

    Never disregard professional medical advice or delay in seeking it because of something you have read on this website. In the event of a medical emergency, call a doctor or 911 immediately. This website does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by this website is solely at your own risk.

    alcohol abuse recovery

    Setbacks Are Part of the Process

    This is a place where you can be honest about your substance use and what you want to do about it. Unlike cocaine or heroin, alcohol is widely available and accepted in many cultures. It’s often at the center of social situations and closely linked to celebrations and enjoyment. We know the ups and downs can be confusing, and may cause you to question who you really are without alcohol. Here’s a therapist’s advice on how to navigate the early recovery identity crisis.

    • This may mean making major changes to your social life, such as finding new things to do with your old drinking buddies—or even giving up those friends and finding new ones.
    • While the recovery period may be challenging, it’s also filled with milestones that can transform your life into one that’s better than you could have previously imagined.
    • Working with your Care Team will ensure your decisions are personalized and informed, and that you have resources at your fingertips whenever you need them.
    • Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
    • What’s more frightening is when you’re the one battling a substance use disorder (SUD) or an alcohol use disorder (AUD), and you don’t have a solution to the problem.

    This pause reduces the urge to binge, important for contexts like college settings, where the pressure to drink can be intense. An awareness of such habits and triggers not only supports moderation but enhances overall well-being. Programs can range from 30 days for inpatient care to several months for outpatient programs. After completing an Alcohol Treatment Program, most individuals participate in outpatient counseling, support groups, or 12-step programs like Alcoholics Anonymous (AA).

    What health complications are associated with alcoholism?

    Maintaining these commitments makes you more likely to achieve your goals. Second, savor the positive emotions and know that with the right treatment, dedication, and self-care, you will find a sustainable path complete with authentic joy. Creating a sustainable new lifestyle without or with less alcohol requires navigating both highs and lows. Growth happens in discomfort, and it’s important to recognize challenging moments as learning opportunities. Mark’s key responsibilities include handling day-to-day maintenance matters and oversees our Environment of Care management plan in conjunction with Joint Commission and DCF regulations. Mark’s goal is to provide a safe environment where distractions are minimized, and treatment is the primary focus for clients and staff alike.

    Ways Life Gets Better After You Stop Drinking

    Combined with treatment led by health care providers, mutual-support groups can offer a valuable added layer of support. Three medications are currently approved in the United States to help people stop or reduce their drinking and prevent a return to drinking. These medications are prescribed by a primary care provider or other health care provider and may be used alone or in combination with counseling.

    By avoiding environments where drinking is common, such as bars or parties, you can minimize exposure to temptation. Setting clear limits on alcohol intake is essential for managing consumption. For women and older men, the guideline suggests no more than one drink per day, while younger men may have up to two. https://appsychology.com/living-in-a-sober-house/ This establishes a foundation for healthier drinking patterns and serves as a guiding structure to avoid overindulgence. Traditional addiction treatment is based primarily on counseling. Many Drug Treatment Boston facilities also offer ongoing services to help individuals stay on track.

  • Neuro Hacks for COVID-19 Fear

    Neuro Hacks for COVID-19 Fear

    We Are Wired For Fear

    It is hard not to get caught up in the media fear frenzy surrounding coronavirus. The oldest part of our brain that is in charge of keeping us alive is on high-alert!  Back in the day when our biggest threat was a tiger, our brain would scan our environment for signals of danger, report to our body via an interconnected messenger system how to respond – stay put, fight, run or in the worst case scenario, freeze and play dead.  Our brain is wired to fixate on the negative and potential dangers to keep us safe.

    Constantly searching for new information in the hopes of feeling some control only keeps us in this hyper-vigilant reactive response. Knowing that our immune system is directly linked to how much stress we are experiencing, it becomes actually harmful to our health to stay in the this cycle. Social distancing may be necessary to stop the spread of the virus but it is important to stay socially connected to keep your immune system working properly!

    That soothing voice, a gentle touch, gives our nervous system the cue to relax, “I am safe here.“

    How Do We Break The Cycle

    It is good news that our nervous system evolved to include the Social Engagement System.  This system is designed to evoke the feelings of safety through a calm voice, friendly, empathetic facial expressions and gestures.  Think of a mother in tuned with her child who comes for comfort after being hurt or scared.  That soothing voice, a gentle touch, gives our nervous system the cue to relax, “I am safe here.”

    The following are neuroscience based suggestions to keep you calm:

    1. Observe and notice when you get caught up in the fear frenzy. Learn what you need to do to keep yourself and loved ones healthy and then turn off the media.
    2. Tell a friend or family member about the Social Engagement System. Have a stress-free zone at home or with each other where you can give each other signals of safety – laugh, smile, talk in a calm voice. Try FaceTime or Zoom if we end up being isolated for longer periods of time. Social distancing doesn’t have to mean complete isolation. Be creative to find ways to connect. Staying calm yourself is literally contagious.
    3. Since the brain sticks to the negative, it takes conscious awareness and intention to notice and amplify the positive.  I suggest setting an alarm on your phone to take a gratitude break. This brings you into the present moment and gives your brain a task to find something positive. Better yet, share your gratitude.
    4. Savor the positive, it takes repeated focus to create new neural pathways so have something in sight that can be a reminder of what you love or are grateful for – a photo of loved ones or a favorite place, a flower, a shell from the ocean, an inspirational quote.
    5. Create a powerful healing state called coherence by doing a quick heart-centered breath technique that calls for a 4 count inhale, 6 count exhale and really feel and focus on something you love or are grateful for.  There is an app and sensor you can get named Inner Balance (Heart Math Institute) that shows you in real-time if you are in the relaxed mode of your nervous system which is call Rest and Repair or Rest and Digest by the way.
    6. Help others in need.

    We Are Also Wired for Love and Bliss

    Where do we go from here?  We approach this challenge like any other. We use that Social Engagement System to spread peace. What is the opportunity for growth and responding with love and kindness? We may get sick, we heal, we take care of others. We provide niches of safety to those who are in fear.  We count our blessings and notice the weaknesses in our country’s health care system (more of a sick care system), and our economy. We notice how we are a global community, so we heal together and solve our problems together. We are as Thich-Naht Hahn says, Inter-Being. Our nervous systems are not only wired for fear and love but also Bliss. This bliss is accessible in the silence of the heart. Dropping into this space turns on the part of our brain that gives us the feeling of oneness and being deeply held.  You won’t find that on social media. Wisdom and answers emerge from that space.  It’s already there, waiting for you to show up.

  • Microsoft Innovations: Empowering the Mobile Experience

    Microsoft is a global technology leader, constantly driving innovation and transforming the digital landscape. With cutting-edge mobile applications and cloud solutions, the company enables users to work, learn, and enjoy entertainment wherever they are.

    Innovative Solutions for Business and Personal Use

    Products such as Office 365 and the Azure platform have revolutionized the way both businesses and individuals operate. Microsoft’s mobile solutions provide seamless access to essential tools, ensuring productivity and connectivity on the go.

    Security and Reliability

    Security remains a top priority for Microsoft. Regular updates and advanced protection technologies guarantee that users’ data stays secure, whether they’re managing business tasks or accessing personal information.

    Discover More

    Committed to making technology accessible for everyone, Microsoft continues to innovate and grow. To explore the latest developments and learn more about their diverse range of products, visit the official website at Microsoft.

  • Microsoft Innovations: Empowering the Mobile Experience

    Microsoft is a global technology leader, constantly driving innovation and transforming the digital landscape. With cutting-edge mobile applications and cloud solutions, the company enables users to work, learn, and enjoy entertainment wherever they are.

    Innovative Solutions for Business and Personal Use

    Products such as Office 365 and the Azure platform have revolutionized the way both businesses and individuals operate. Microsoft’s mobile solutions provide seamless access to essential tools, ensuring productivity and connectivity on the go.

    Security and Reliability

    Security remains a top priority for Microsoft. Regular updates and advanced protection technologies guarantee that users’ data stays secure, whether they’re managing business tasks or accessing personal information.

    Discover More

    Committed to making technology accessible for everyone, Microsoft continues to innovate and grow. To explore the latest developments and learn more about their diverse range of products, visit the official website at Microsoft.

  • Microsoft Innovations: Empowering the Mobile Experience

    Microsoft is a global technology leader, constantly driving innovation and transforming the digital landscape. With cutting-edge mobile applications and cloud solutions, the company enables users to work, learn, and enjoy entertainment wherever they are.

    Innovative Solutions for Business and Personal Use

    Products such as Office 365 and the Azure platform have revolutionized the way both businesses and individuals operate. Microsoft’s mobile solutions provide seamless access to essential tools, ensuring productivity and connectivity on the go.

    Security and Reliability

    Security remains a top priority for Microsoft. Regular updates and advanced protection technologies guarantee that users’ data stays secure, whether they’re managing business tasks or accessing personal information.

    Discover More

    Committed to making technology accessible for everyone, Microsoft continues to innovate and grow. To explore the latest developments and learn more about their diverse range of products, visit the official website at Microsoft.

  • Microsoft Innovations: Empowering the Mobile Experience

    Microsoft is a global technology leader, constantly driving innovation and transforming the digital landscape. With cutting-edge mobile applications and cloud solutions, the company enables users to work, learn, and enjoy entertainment wherever they are.

    Innovative Solutions for Business and Personal Use

    Products such as Office 365 and the Azure platform have revolutionized the way both businesses and individuals operate. Microsoft’s mobile solutions provide seamless access to essential tools, ensuring productivity and connectivity on the go.

    Security and Reliability

    Security remains a top priority for Microsoft. Regular updates and advanced protection technologies guarantee that users’ data stays secure, whether they’re managing business tasks or accessing personal information.

    Discover More

    Committed to making technology accessible for everyone, Microsoft continues to innovate and grow. To explore the latest developments and learn more about their diverse range of products, visit the official website at Microsoft.

  • Yes…And: Lessons from Improv

    Yes…And: Lessons from Improv

    [vc_row][vc_column][vc_column_text]Most New Year’s messages involve inspiration to start over, set goals, and kick those bad habits once and for all! We make vision boards, come up with affirmations, and lists of good intentions.  But so often these convictions lose their steam and we end up doing the same things over and over. These habits may offer short term pleasure but no lasting relief from the dissatisfaction that fuels the need for those habits. I’ve been reading a lot about addiction and trauma lately. Addiction expert Dr. Gabor Mate teaches that addiction is not a choice anybody makes. It’s a response to emotional pain. Addiction doesn’t have to be to alcohol or drugs, it can be to TV, your phone or social media, exercise, sugar, sex, or shopping. It’s those habits we want to get control over but find we are powerless against and for example, without awareness, we realize we just binge watched 2 hours of TV instead of going to bed early or reading that stack of books by our bedside.

    We are wired from the time we are born to seek pleasure and safety and avoid pain. Our nervous system becomes trained to seek those pathways that give some kind of reward. The majority of us experienced some kind of pain or trauma in childhood. No one’s parents were perfect and no one’s life experiences are without challenges. As kids we learn what helps us avoid or numb the pain or gain approval. These become subconscious programs that become part of our default or automatic reactions. For some of us, that involved eating something sweet, or escaping into the imagination or literally running away. As adults those pathways don’t go away, we just learn grown-up ways to keep them going “ alcohol, shopping, the internet, etc.  All the resolutions, affirmations, good intentions, and vision boards won’t do any good unless we actually face the pain or discomfort we are avoiding. It is through compassionate self-awareness we can finally be with the younger self that gets triggered unconsciously and provide the love and safety we are really seeking when we turn to those addictive distractions.

    Many spiritual teachers preach acceptance of the present moment as the way to end suffering.  Here’s an example from author and speaker Eckhart Tolle:[/vc_column_text][vc_empty_space height=”35″][mkdf_blockquote text=”Always say yes to the present moment. What could be more futile, more insane, than to create inner resistance to what already is? what could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say yes to life ” and see how life suddenly starts working for you rather than against you.”][vc_empty_space height=”20″][vc_column_text]Such promise! But such a challenge to our human selves who learned to say no to things that made us uncomfortable, feel unsafe or inflicted pain at a young age and yet, I have learned that is the key to unraveling those habits that keep us in patterns of suffering.

    I have a few friends who have recently taken improv classes and shared the basic improv concept of Yes, And. This concept is the key to creating successful funny scenes where actors cooperate with each other creating possibilities that would not be possible if one of them had said No.

    From Second City: The basic concept of these two words is that you are up for anything, and will go along with whatever gets thrown your way. Essentially, you don’t use the word No in improv very often! The And part comes in when you are in a scene and can add to what your partner started rather than detract from it.

    A large part of improv is that you are always there for your scene partner or partners, and, in turn, they are always there for you. This is the goal of Yes, And! By saying yes to your scene partner, you create something much more entertaining. If you start a scene by saying that you are an alien, and your scene partner completely commits to also being an alien, being abducted by an alien, etc., both of you know you can count on the other person. On the other hand, if you start by saying you are a puppy, but your scene partner says Wait, I thought you were a cat!, the scene is compromised. Not only do you feel less confident, but also the audience is less entertained.

    I started wondering if this could this be a way to understand and live this teaching of acceptance. If life is your scene partner, (and as Shakespeare so wisely observed, that we are all actors on a stage) might it respond differently when you have the attitude of “Yes, And”? What if life is giving you exactly the experiences that you need to learn what your triggers are thus revealing the aspects of you that need to seen, heard and healed? Instead of resisting, maybe with intention and awareness we can learn to say “Yes, And.”

    Dr. Dan Siegel wrote a parenting book entitled The Yes Brain. In a lecture he instructed his listeners to close their eyes and feel the reactions in the body and state of mind when you simply respond to the words Yes or No. Remarkably, with no other word attached, my body tightened up and my mood darkened with the word no, and became relaxed and optimistic with the word yes. When you say No to life, your body, mind and spirit shut down and you are not open to possibilities that are presenting for creative problem solving and potential lessons and gifts. When you say Yes, And, you stay relaxed, flexible, curious, resilient, and willing to try new things. You remain open to yourself and others allowing for creative solutions, empathy, and the opportunity for grace to move through you. Possibilities you could not have imagined open up as you say Yes, I accept this feeling, this situation; And, I choose to remain present, and  instead of reacting automatically, respond with wisdom and compassion. Yes, And is also a wonderful communication technique that opens up conversation allowing everyone to feel heard while at the same time, contributing something new.[/vc_column_text][vc_empty_space height=”42″][vc_single_image image=”5331″ img_size=”full”][vc_empty_space height=”28″][vc_column_text]In summary, the Yes, And approach involves the following steps:

    1. Pause before indulging in your favorite bad habit.  “Yes, I want to eat this whole pint of ice cream!”
    2. Bring your awareness into your heart, in other words, approach yourself with compassion, like you were relating to a 5 year old child.
    3. Notice what you hope to gain from the habit “ be honest about what you need. Some benefits include, pleasure, escape, stress relief, connection, etc. “Yes, I need comfort.” Most of these behaviors are fine in moderation as are the rewards – it’s when you lose power over your choices that they become destructive.
    4. Ask your self what you are avoiding. Observe feelings and thoughts coming up with neutrality.
    5. Say Yes to the feelings “ allow them to bubble up. Feelings are energy that if allowed, will move through you in just a few minutes. Don’t get pulled down the river and identify with the victim role, rather, stay anchored in compassionate awareness.
    6. Ask your higher self or Spirit to show you the root cause “ is there a memory that comes up for you? Perhaps you will get an insight about a false belief you are holding onto.
    7. Be with that aspect of your small self “ that inner child, and give him/her the love and compassion and encouragement you didn’t get in the past. Yes, this happened, And I have so much love and compassion for myself.
    8. Choose another option that is healthy and aligned with your goals or intentions. Yes, I need comfort, And I have a plan for what that other option is. Maybe that’s taking a bath, doing a guided meditation, talking with a friend, seeking out a hug, having a cup of tea with a favorite blanket, etc. Bring positive emotion to the enjoying of whatever it is – that will help the brain create new circuits you will want to repeat. Visualize yourself choosing this when you are in a relaxed state such as waking up and falling asleep when the brain’s slower wavelength help to shift your patterns.
    9. Seek outside help if this becomes overwhelming for you or need help in the process.

    This is a heart-centered approach that is a form of meditation “ you are meditating yourself from a higher perspective, allowing for healing. Enjoy the fruits of this practice as you will notice the compulsions, cravings and low level dissatisfaction with your life being replaced with joy, contentment and flow. Please contact me if you are interested in experiencing and learning more about this powerful practice.[/vc_column_text][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][mkdf_blockquote text=”What I love about now, is that it is always a beginning “ Byron Katie”][/vc_column][vc_column][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

  • One Box At A Time

    One Box At A Time

    What exactly do you do? This is a question I frequently get and have a hard time summing up in an elevator pitch kind of way.  So I would reply with something that was easy:  I’m a health coach, or I help people with their stress or I work holistically with people on their health. None of those really captured what I offer. Admittedly, I was not comfortable talking about the spiritual aspect of health: fearing I would be judged for being a bit “out there” or “woo-woo”. Brene Brown says that “courage starts with letting ourselves be seen”. So, this new website is letting myself be seen! This is what I’ve been up to for several years; learning and delving into all these aspects of health and healing which are fascinating and powerful.   I am hoping this new website gives you a better understanding of what I have to offer and why I believe this approach is so important.[vc_row][vc_column][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][mkdf_blockquote text=”New elevator pitch “ I am a mind, body, spirit practitioner offering ways to bring all three into balance. Maybe still a bit enigmatic but perhaps getting closer!”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

    Creating the new website, which is a better fit for my work, coincided with downsizing and moving into a home that is better suited to our current status as empty nesters. It involved getting very clear on what to keep and what to bring with us. What we were ready to let go of and what we were choosing to bring into the space that we live?  The process was difficult and at the same time joy-filled as each closet, box, and drawer became a memory box to sort through. Our new space is uncluttered, open, light filled.  It is peaceful and an easy place to live.

    My process working with people is similar.  What needs to go and what needs to come in for you to align with your highest potential; potential for health, peace, happiness.  We approached our household objects in categories:  clothes, books, furniture, artwork, photos, memorabilia, etc. Literally each object considered for usefulness, attachment (love or joy), and does it fit with our new desire to be free of stuff?  Slow at first as everything seemed precious but as time went on, it became pretty easy to toss the majority of our stuff in the sell, trash or recycle categories!

    Approaching your whole health is similar.  Using the categories of mind, body and spirit, we can consider what are in those boxes:

    • Mind:   What thoughts, beliefs, old patterns, old hurts, out-dated ways of viewing yourself are blocking your potential or creating stress?
    • Body:  What is the body trying to tell you through your current experience?  What kinds of lifestyle choices need to be added or let go of to care for your body? What stressors or old traumas need to be addressed and let go of?
    • Spirit:  What is your relationship with Spirit? What kind of concept of God or a higher power do you have and does that fit with your inner wisdom or experience or is it something you were handed to as a child? What kinds of approaches might allow you to open to actually experiencing yourself as Spirit, connected to your Source in everything you encounter?

    Nothing happens in isolation.  Everything is connected to everything! Like with my move, our attachments can be hard to let go of at first. But, shining a light in just one area will help to bring much into focus and balance which frees up energy. I think I needed to go through all my stuff and let go of a lot (not just the things) to gain some clarity in order to do the new website. I’m excited to share all that I have learned over the years as my journey kept me curious to keep learning“ how can I heal my own body? how can I find my center? And now lately “ how to live from the True Self?  It doesn’t happen all at once, but rather similar to moving from my big, old house, one box at a time.

    [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

  • Vincere alla grande con Gioco Plinko in Italia: La mia esperienza personale

    Plinko con vincite trasparenti e statistiche visibili

    Il gioco Plinko, sin dalla sua comparsa nei casinò digitali, ha suscitato in me una curiosità insolita. Vedere la sfera cadere, rimbalzando in modo imprevedibile tra ostacoli casuali, ha catturato la mia attenzione. Ho scelto di provarlo, scoprendo un’esperienza imprevedibile e lontana dalle dinamiche convenzionali. L’unico lato negativo del Plinko è che spesso viene escluso dalle promozioni, poiché garantisce ai giocatori ottime probabilità di successo.

    Quali sono le probabilità di vincere a Plinko?

    Plinko paga premi in denaro reale se giochi a gioco Plinko in un casinò autorizzato in Italia. Dopo ogni vincita, il denaro viene accreditato immediatamente sul tuo account e può essere prelevato tramite metodi di pagamento sicuri come PayPal o bonifici bancari. Per sapere come prelevare da Plinko, è sufficiente accedere alla sezione “Cassa” del casinò, scegliere il metodo di pagamento preferito e seguire le istruzioni fornite. Le piattaforme regolamentate utilizzano software certificati e generatori di numeri casuali per garantire un’esperienza di gioco equa. È sempre consigliabile verificare la licenza del casinò prima di giocare e consultare le recensioni degli utenti per confermare la sua affidabilità. Sebbene molte versioni si concentrino esclusivamente sul divertimento, alcune offrono la possibilità di vincere premi reali.

    I metodi più utilizzati per giocare a Plinko Italia

    Anche se non è una “slot” nel senso classico, Plinko Italia offre accesso a bonus promozionali, giri gratuiti e persino cashback, tutti applicabili anche quando si gioca con soldi veri. Plinko è un gioco da casinò online che ha conquistato giocatori in tutto il mondo grazie alla sua semplicità e al potenziale di vincita elevato. Immagina una pallina che cade tra una griglia di pioli e termina la sua corsa in una casella con un moltiplicatore di vincita. È come un mix perfetto tra la casualità delle slot e la fisica, creando una combinazione che entusiasma sia i nuovi giocatori sia i veterani. Il gioco è compatibile sia con dispositivi Android che iOS e può essere giocato tramite app o direttamente nel browser del tuo smartphone.

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