Essence Health | Ann Petrus Baker

Category: Motivation

  • 5 Important Resets for your Mind and Body

    5 Important Resets for your Mind and Body

    It’s a new year and many people are talking about doing a cleanse or a detox. Many of these programs entail fasting, juice cleanses, enema cleanses or perhaps Beyonce’s Lemonade Diet that became a popular rapid weight loss and detox remedy. I am not a fan of any of these to say the least as some can do more harm than good. I’ve seen people lose muscle mass, get really hangry, bloated or constipated. Who needs that?!

    The body has its own amazing detoxification system using the skin, liver, kidneys and the colon. Certain foods help to maximize these pathways that help the body eliminate toxins that include chemicals, pollutants, medications and other substances that accumulate.

    Quick Fix and Shock Appeal

     

    Many of us want a quick fix that rids our bodies of all the junk we’ve been consuming and then magically have the body we want and feel good. Most people really don’t want to change their behavior and create new habits that are actually going to work. So, knowing we need to do something, we turn to the extreme only to be disappointed after it’s over that we actually feel worse, gain the water weight back and are stuck with your same old unhealthy habits.

     

    The Truth about Toxins and Your Body

     

    The body has its own amazing detoxification system using the skin, liver, kidneys and the colon. Certain foods help to maximize these pathways that help the body eliminate toxins that include chemicals, pollutants, medications and other substances that accumulate. Toxins are not just substances consumed but can also be thought patterns, relationship patterns, media consumption, and other unhealthy habits that affect our physical and mental health.

    Why a Reset is a Better Option

     

    The pandemic has been rough and so many of us have turned to sugar and alcohol and binge watching TV to get us through. I get it! But, we are ultimately harming ourselves with these short-term comfort fixes. Back by popular demand, the 21 day Reset program I am hosting through Pilates Central Wellness enhances the body’s detoxification pathways and helps to create new habits while discovering exactly what foods and substances help you to feel your best. Starting January 31st, this 21 day mind-body/whole foods nutrition plan designed by the Institute of Functional Medicine emphasizes the foods that assist the body in doing its detox job and eliminates potential foods and substances that can interfere or stress the body’s systems. Here how it works:

     

    • Reset hormones: you can help to reset your stress hormones and insulin by eliminating sugar, caffeine and alcohol. Better sleep and weight loss is common as a result.
    • Reset the immune system by eliminating the common food allergens. This helps you to discover triggers for common physical symptoms such as allergies, headaches, body aches, digestive symptoms and sleep issues, etc.
    • Reset your mindset: Bring mindfulness to what you are eating and drinking fostering a connection to habits and behaviors that are on autopilot that may be contributing to nagging symptoms, fatigue or brain fog.
    • Reset inflammation: Decreases inflammation that underlies many chronic diseases, pain, and weight gain.
    • Reset habits: The program provides a lot education regarding the mind-body connection and other lifestyle factors that empowers you to make new choices. 21 days is the average time needed to create new habits.

    What you get in the Winter Reset 2022:

    • Guidebook with menu, recipes and shopping lists
    • Optional Weight Loss version that incorporates the latest research on hormones and weight loss and evidence based tips for weight loss
    • Tracking Journal
    • Daily educational and inspiration emails
    • Weekly webinars (4) with more education, Q & A and a guided meditation
    • Group accountability and support
    • Starts Monday, January 31st – this gives you the weekend prior to prepare

    Reset Yourself Tips:

    • Drink plenty of water
    • Eat more colorful fruits and vegetables
    • Cut out added sugars and sweeteners
    • Eat more garlic, onions, cruciferous vegetables
    • Take a break from booze
    • Cut back on caffeine

    Hundreds of people have participated in this program in the past. I was amazed at how consistent and powerful it was to help people address persistent health issues, uncover food intolerances, increase mental clarity and improve mood and take off some weight.

    Registration is through Pilates Central Wellness. You will need to register for their class sign-up system.  Click on Class Schedule. Go to January 31st and you will find the Reset listed. Click on More Details for purchasing the Reset. Call their office if you have difficulty with this process.

    Pricing:  Standard program – $97, Weight Loss program – $125. Please message me with questions.

  • The Power of Intention

    The Power of Intention

    I’m writing this on January 1, the time to make all those resolutions for the new year that honestly, are destined to fail.  You can read many posts on the internet about why resolutions fail. Most will focus on lack of willpower or a good action plan, or lack of discipline or maybe there is something wrong with the goals themselves.

     

    I think it is more foundational than that. Most resolutions made come from a desire for self-improvement. What’s wrong with self-improvement?  It implies you need to be fixed. You aren’t acceptable right now. It comes from a place of lack, limitation and being flawed. “When I meet my weight loss, fitness, meditation, or productivity goals, then I will feel good about myself.”  (Image credit:  Tim Mossholder, www.unsplash.com)

    The heart knows the way. Run in that direction. – Rumi

    Resolutions often fail because deep down many people don’t believe they are worth it or have the capability to obtain their aspirations. Or we set goals based on something external, something you think you don’t have already “ I should look a certain way, be rich, happy, etc. When you come from a place of self-improvement, when does it end? At what point do you say, I’m done, I’m good enough? From this belief or perspective, why bother even trying?  I was hooked on self-improvement for years “ all in the name of health and wellness. I had to know the perfect diet, exercise plan, yoga pose, etc.  I couldn’t really get healthy until I dropped the lists of self-improvement goals and focused on self-acceptance and balance.What if you came from a place of self-acceptance, right now?  What if you knew what you truly desire is already within you? Despite all your imagined inadequacies and flaws, what if in this moment you accept yourself, give yourself a hug and relax? If this is allowed, a creative energy will bubble up “ a nudge from deep within pointing you to a desire. From here, an intention emerges that is aligned with your highest good. Maybe a desire emerges for peace or courage or connection. These qualities are like seeds of potential within you. An intention flows from this desire, for example:

    • I intend to stay calm during my work day.
    • I intend to speak my truth.
    • I intend to extend my self to make more social connections.

     

    This intention then becomes a compass for directing your actions. Your soul wants to experience the fullness of life and learn and grow through challenges. The personality can get in the way as its agenda is usually based on fear and survival. This is where getting real comes in. Look honestly at what’s behind the obstacles to living the life you really want. Opportunities for healing come up as you discover parts of you that don’t align with your highest intentions. These parts may be carrying old wounds or trauma that are somehow related to you moving forward. That healing can free you from the obstacles that sabotage the best of efforts.

    Intention setting is about creating what you want. Make room for what you desire instead of taking on a laborious project. The flower grows naturally given enough nurturing through water, sun, nutrients and pulling weeds, right?

    Start your new year with an honest look at where you are, and where you want to go and what you want to create. Schedule a free consult to learn how I can help you realize your potential and listen to the call of your heart.  Image credit: Heidi Fin, www.unsplash.com.

  • Prescription: Rest!

    Prescription: Rest!

    Literally everyone I know is tired – physically, mentally, and emotionally. I am so very, very tired of the pandemic and all that goes with it – I’m sure you are too! Nothing is simple right now and so much is unknown, and that is draining.  So “ are we tired are burnt out?  Read on to explore the nuances. (Image credit: Rosie Kerr, www.unsplash.com)

    The aspect of the nervous system that is activated when we are at rest is the dorsal vagal pathway. It is the rest and digest/ rest and repair function. A healthy dorsal state is supported by feeling safe. Feeling safe allows us to fall asleep at night while the body does its maintenance and repair functions to keep us healthy.

    The dorsal vagal pathway also gets activated when danger is perceived that is so threatening that we can’t run or fight it. This is the freeze response.

    This pathway is also activated in burnout. This is when we stay in fight/flight for so long that we can’t keep up with our challenges and our system goes on overload. We lose the energy to get through our days, and we become emotionally spent and fragile. If we don’t take care of ourselves at this point, we can suffer adrenal fatigue and/or depression. The key to prevent this is to intentionally seek and create feelings of safety and honor the need to rest and recover.

    Life is meant for living.

    My dear readers “ I fear many of us are falling into this zone now! It is hard to find safety when we look at what’s happening in the world. Our nervous systems operate below our awareness. We have an internal monitor “ ever vigilant, looking for cues of safety or danger. These cues determine the activity of the nervous system and what molecules are secreted that keep our body in a stress response or the rest and repair mode. There is no middle ground really. Chronic stress response over time adds up to mental and/or physical dis-ease. It is crucial right now to seek safety cues, get extra rest, do relaxation practices, and curate your media input, including news, social media, movies and TV shows. I’m a big fan of shows like Ted Lasso that entertain and make you feel good about the world.

    Winter Solstice (December 21st) is the peak time of the feminine or inward facing energy of the year. This supports you in getting more rest. Your adrenal glands need rest so they can make more cortisol, the hormone that gives you energy to get through your day but gets used up with fight/flight response. Take advantage of the dark to get more sleep when you can.

    Support your ability to truly rest by giving your inner danger monitor a break with the following tips:

    1. Social connection “ I know this is tricky now, but we need to see other smiling faces, share laughter, and make meaningful connection to really feel safe. This is hardwired in our system. Keep a safe group of friends or family and commit to not talking doom and gloom and celebrate each other’s company. Have fun!
    2. Savor simple pleasures “ really savor good meals, a sunset, good music, a nice glass of wine. Savoring for 20-30 seconds is enough to send safety signals to the brain.
    3. Nature “ get out and move regardless of temperature and enjoy fresh air. I love walking at dusk in the winter and seeing the lights coming on in the neighborhood and appreciating the silhouette of the trees. I love the silence of walking in winter “ no more leaf blowers!
    4. Limit your news to necessary check ins.
    5. Watch uplifting shows. Your system doesn’t know it’s sitting on a couch in the safety of your home when you view violence “ it goes into a stress response. Pay attention to how your body feels when you are watching TV “ how does the show make you feel?
    6. Set boundaries to create more time to rest “ do less, make less commitments, ask for help, go to bed early for the most restorative sleep.
    7. Challenge yourself to be idle for 5 minutes/day “ do nothing! Just be.
    8. Process your emotions. Please read Hardwired for Bliss? for more information.
    9. Meditation and/or prayer. Connect within and to your Source. Focusing on the heart while taking slow breaths is an easy way for me to calm and connect within.
    10. Seek professional help sooner than later. Call me for a free consult or another trusted provider.

    Befriend and nurture yourself and your loved ones. My mother had a saying during times of grief “ life is meant for living. She would say that the person who passed would want us to enjoy life and with sigh and a heavy heart would get on with it. Let’s honor all those whose lives have ended prematurely due to the pandemic, suicide, and other means by savoring and celebrating life!

    I found a beautiful song with the title “ Life is Meant for Living. Enjoy:)

    May my life be fully lived, every day as if my last to live, hands for holding, love to give, life is meant for living.

    Image credit: Kelsey Chance, www.unsplash.com

  • Hardwired for Bliss?

    Hardwired for Bliss?

    We have all been on an emotional roller coaster ride the last few years. Rates of anxiety and depression are higher as stressors pile up. As the pandemic continues, it’s been hard to let our guard down and relax. However, for the sake of our physical and mental health we must find a way to regulate our nervous system.  It sounds simplistic, but a powerful way to do that is through savoring moments of joy and peace that can be found during our everyday lives.

    During these times, it is hard to believe we are hardwired for bliss and happiness. However, it is true! When all systems of the mind and body are functioning smoothly, a cocktail of feel-good neuro-peptides and transmitters can flow through our blood and nervous system giving us the experience of bliss, of feeling good. However, when the system gets blocked or shut down those bliss molecules don’t flow and that can contribute to mood disorders such as anxiety and depression.  Candace Pert was a brilliant scientist who mapped the human body’s natural opiate receptors in the 1970s. Endorphins are naturally occurring opiates that dull pain and produce euphoria. She wrote that we are “hardwired for bliss” due to the physical endorphin pathways in our brain and the receptors for them on the cells.   (Image credit: Mohammed Nohassi, unsplash.com)

    You are a verb “ an experience, an ever-changing flow of energy, information, and awareness, interconnected and always interacting with everything in your environment.

    My story:

    If we are biologically designed to feel happiness, why does it seem so out of reach at times? During my healing crisis when I dealing with autoimmune disease (my immune system was attacking my body), there were many factors blocking my own bliss molecules. My hormones were off due to thyroid disease and chronic stress/anxiety. My gut was inflamed, and the microbiome was not healthy. The gut-brain connection is well researched, and I can attest, when I was bloated and not digesting properly, I did not feel good mentally or physically. I was grumpy and tired all the time! 80% of the neural communication between the gut and brain are signals coming from the gut to the brain. This means if our gut is not happy, neither is our brain.  Healing my gut and dealing with my stressors were important to the beginning of my recovery and halting the autoimmune process. The second phase of my healing was a deep dive to uncover the mental, emotional and spiritual factors contributing to my dis-ease. I learned that to feel better I had to feel the emotions I had been stuffing down. This message about bliss today isn’t about ignoring the pain or difficult emotions, it is about accepting, feeling and allowing them to move through so you CAN feel good again.What we are is a dynamic system. You are not a static body with a separate brain, isolated from others and the world, including your Source. You are a verb “ an experience, an ever-changing flow of energy, information, and awareness, interconnected and always interacting with everything in your environment. From this dynamic process, we are able to heal, repair and feel good again. Think of how your body heals a cut naturally. Our bodies naturally respond to injury, viruses, bacteria, stressors, in a miraculous way to maintain health. For a complex set of reasons, sometimes our bodies need help from medication and other treatments. But for the most part, the body-mind does an amazing job keeping us healthy and alive. This system is constantly monitoring and responding to our internal and external environments and requires a free flow of these molecules. I have come to learn that much dis-ease comes from blocking this flow of energy and molecules. We don’t ignore the cut on our finger, we respond to it with care and right action. So many teachings on positive emotions ignore the importance of accepting and feeling what is here and now AND taking right action.

    With intentional practice, we can build the integrity of our own body-mind system and enhance this flow or communication network within the body-mind. This self-healing system has wisdom and is always desiring things to help you live longer, be happy and enjoy life. Think of the emotions and pleasure associated with food, sex, movement, connection, sleep, nature. These are all good in moderation for your personal health and also the survival of our species. Many people have turned to these to cope recently which can be good in some ways and not so good in others!  Pay attention to what makes you feel good naturally – the lasting kind of feeling good, not just the quick fix. Find micro-moments throughout your day to savor.

     

    What blocks this feel-good system?

    Certainly the events of the past two years have us all feeling depleted! The following are many factors that block our bliss molecules that have been made worse by current events.

    • Stress “ floods our system with messenger molecules that help protect us from danger by preparing the brain and muscles to fight or run. These molecules result in feelings of fear and disconnection and can stay in overdrive after the challenge has passed.
    • Overwork/burnout “ so many people are stressed and exhausted by the pandemic, making ends meet or stuck in a work culture that demands ridiculous hours to just meet the requirements for the job.
    • Trauma “ increases those same stress molecules which get stuck in a reaction loop. These memories actually block the cells’ ability to receive the feel good molecules. Some trauma experts believe just about everyone has experienced some form of trauma in their lifetimes. Is this why we have an epidemic of mood disorders?
    • Junk nutrition “ food also contains information molecules for your system. The quality of the food you take in determines the quality of the information and energy being sent to all the cells in your body. Sugar, chemicals, inflammatory fats all block those beneficial molecules.
    • Unhealthy gut -caused by certain foods, chemicals, too much caffeine and alcohol, stress, infections, antibiotics, frequent use of Motrin or Alleve.
    • Uppers and Downers – Caffeine, alcohol, and many drugs interrupt the feedback loops that allow the network to function in a natural and balanced way. Smart consumption is key.
    • Media/information overload: Your nervous system will respond to a stressful event that is occurring in your immediate surroundings or you are reading about or seeing in a video in the same way. Curate your media consumption. Protect your nervous system!
    • Suppressing emotions “ we need to feel emotions to release them to free up connection sites on our cells for the bliss molecules. That is why it feels so good to cry!
    • Being socially isolated “ we are wired for connection. Our nervous system evolved to feel safe through our connection with others. Unfortunately, some early childhood experiences can be traumatic so connecting with others can be complicated. Seeking out relationships that you feel safe, loved, accepted in are really important for your health.

    How to naturally access bliss?

    • Movement “ when we move, we shake up and release those stress molecules. Natural opioids are released when we exercise.
    • Being in nature
    • Singing and dancing
    • Hugs and laughing with friends and loved ones
    • Compassion – acknowledge how hard it’s been and give yourself and others compassion.
    • Meditation “ quiets the mind/body, builds the ability to become aware of your stress patterns and emotions which helps to keep everything flowing. Adding a spiritual dimension to meditation helps us to connect with our soul, a higher power or something deeper within ourselves. We are “hardwired” for spiritual experiences as well which can be very transformative.
    • Crying “ accepting and processing your emotions is so very important to allow for the natural flow that will eventually lead to peace and happiness.
    • Eat the highest quality, best tasting food you can and heal the gut.
    • Reduce stress “ check in with yourself throughout the day and notice your nervous system state and take mindful breaths.
    • Love yourself and your body “ you are alive! Celebrate that and remind yourself frequently of what you are grateful for. What messages are you sending your body through your thoughts and actions?
    • Give yourself permission to rest. The world won’t end if you take a nap.
    • Making choices and decisions that reflect and honor your needs. I know this is complicated with work and family obligations but often we say yes to situations that do have alternatives. We don’t ask for help or set boundaries; we don’t demand change.

    When was the last time you felt really good?

    Where were you?  What were you doing? Who were you with? Be honest about how you answer this question. Was is artificially induced?  Meaning, did you feel good by using something like sugar, alcohol, drugs, sex, shopping? These also give us a burst of feel good molecules. Many addictions stem from this desire to feel good, to temporarily numb pain or on the flip side, to feel alive. Trauma is at the root of much addiction which makes healing so important.

    Pay attention to what makes you naturally feel good and relax and savor the moment. Savoring for 20-30 seconds helps to build new connections and pathways in the brain and nervous system.  I felt bliss this past weekend several times:

    • At the farmer’s market, surrounded by amazing food, happy people, and music playing.
    • Having a delicious dinner outside despite being a cool 50 degrees. We were warmed by 2 heaters on a beautiful deck at one of our favorite restaurants.
    • Hiking in a beautiful nature preserve enjoying fall colors and the expanse of Lake Michigan.

    Make it a daily practice of savoring your feel-good moments and they will grow and multiply! This will help you heal all your systems  – mind, body, emotions, spirit. This is how we are wired.

    My coaching/healing work can address the factors that block your bliss. I invite you to schedule a free consult to see if working together is a good fit.  To read more in depth about this topic, check out the book, Molecules of Emotion by Candace Pert, PhD.  Photo credit: De’Andre Bush, unsplash.com.

  • Come Back to Center

    Come Back to Center

    Healing from the Center begins with identifying who is behind the steering wheel of your life.  It begins with you at Your Center “ not your diagnosis or your problems. How are you relating to yourself and your life? Let’s begin there as this post explores what is meant by the Center and how it feels to operate from it. In my last two blog posts I introduce Healing from the Center. In the first post I write that beginning any health and healing journey from the Center is essential. Coming from your Center lays a foundation of acceptance and relaxation which is required for optimal health/well-being. In the second post, I write about how operating from the relaxed Center can open us up to finding the balance and creative problem solving needed to resolve our personal and health challenges.  (Sunflower image: Cindy Bonfini-Hotlosz, unsplash.com)

    The Self or Center operates beyond our personality self that is preoccupied with all of our problems, worries and challenges. The Center knows, is peaceful, feels grounded, connected and deeply intertwined with all of creation.

    What is Your Center?

     

    It is the Center of you, the inner core that you settle into when the dust settles. It is unchanging. It is that sense of I that has always been with you. I remember when my mother turned 65 she commented that she felt the same inner sense of herself regardless of what she sees in the mirror. It is the you that has been witnessing or aware of all the changing aspects of your life including your thoughts, feelings, your physical body, or the changing events of your life. This is where you line up with your Truth, your authenticity. It is from the Center that you feel most yourself with no role or mask attached.

    We know when we are centered or not.

    If you investigate this Center, as I have, you will find that it is silent, aware, intelligent with a unique energy or vitality that wants to create and express as you. This still point is undamaged, innate and is always accessible. It is the ultimate place of safety.

    Try it now as it is easy to access: Close your eyes and focus on your heart. Take some slow deep breaths and relax into the present moment. Become aware of your breath and then the sounds in your room. Become aware of yourself as the one who is perceiving or aware of the sounds, the breath. Notice how this awareness is always with you, is calm and silent. Feel yourself as this awake, vital presence. Notice how all the external noise of your life quiets as you focus on yourself as this presence. This quiet presence is easy to overlook, especially in today’s noisy environment with so much competing for our attention. It maybe easy to access but living from that Center takes mindful practice.

    Most religions and many psychological frameworks have a concept of a core True Self. Some terms used include Buddha Nature, Universal Christ energy, Soul, Entelechy, Presence, Neshama, Consciousness, Inner Light, Spirit, Atman, Essence.  Don’t let these terms intimidate you. This Center is available to everyone in every moment.  I even named my business in honor of this True Self – Essence Health. I see the Essence of each person I work with that is already whole, healthy and a perfect aspect of the Divine, no matter what symptoms are presenting. I had a knowing or intuition that the closer we get to this Essence or True Self the better our health and well-being would be. That was 6 years ago and every personal experience, coursework and client I have worked with since has affirmed this truth.

    The Science:

    What I have found fun and interesting is that the spiritual Center overlaps with the Ventral Vagal branch of our nervous system, written about in Healing from the Center, Part 2. Science and spirituality overlap to tell us that we are wired to live from the Center; that’s our default setting, where we are supposed to be except when fighting or fleeing from danger. This is the rest, digest and repair part of the nervous system allowing our bodies to heal and maintain health. The body is a miracle!

    The True Self operating from our Center is inherently calm with the most highly evolved parts of our brain online such as creative thinking, empathy, logic. Having full access to our higher brain combined with the heart’s compassion and wisdom allows for physical, mental and emotional well-being.  Decades of Mind-Body science linking stress, emotions, and thoughts to our health, informs us that living our lives from the Center is not only good for us but is the foundation of our well-being and our birthright!

    The goal of my coaching and healing work is to help people access and live from the Center thus living healthier and happier lives.

    Finding Your Center

    Finding your center takes a bit of quiet time. Meditation did not come easy to me. I would sit for a minute and get restless, not able to quiet my mind and conclude that I was better off doing yoga or going for walk. I concluded that meditation was not for me! While yoga and walking are beneficial, I didn’t really land in my Center until I spent the time learning to meditate. I found it was easier than I thought once I dropped the belief I had to quiet my thoughts and just started being with myself and watching my thoughts and feeling what came up. If meditation is a barrier to you, I invite you to reframe it as centering time.

    I start every morning aligning to my Center. When I operate from my Center, I flow with my day and find joy and beauty in simple things. I am able to handle the inevitable challenges of the day and come back to neutral.  As I spend more time there, it is harder to be off-center as I can feel it in my body and mind immediately as it feels like a painful constriction. However, some days or weeks are better than others, as it is easy to get drawn off-center, especially now! So I’ve added quick check-ins throughout my day to notice where my thoughts are, what tension is in my body, what story am I believing that is creating a stress reaction. It’s simple but takes making it a priority. You are what you practice as my teacher would say!

    Borrowing from Internal Family Systems, a psychological/coaching framework that aims to help people to lead lives from the Center (IFS calls it Self), the Center has 8 consistent characteristics that all begin with the letter C. You can use these as ways to access your own Center. Can you approach your life with curiosity and compassion for example?

    Your Center is…

    • Calm and clear
    • Curious and compassionate
    • Confident and courageous
    • Creative and connected

    Please reach out for a free consult to learn more. Check out my free meditations on Insight Timer to help you experience your Center and tutorials on YouTube.

    Image credits: Top image: Kevin Bergen, Sun image: Rajiv Bajaj. unsplash.com

  • Healing from the Center Part 2

    Healing from the Center Part 2

    In my last blog post, Healing from the Center, I wrote that my approach to health and healing acknowledges and leads with the heart. I ask “ How do we find health and well-being when we are at odds with ourselves and life? Sure, life can knock us off-center.  But what if we operated in our lives from our Center? From the Center, we can reframe our illness and challenges as opportunities for learning and growth. These challenges present us a reflection of where we are coming from (choices, perception and beliefs) and are guides to getting us back on track. I frequently ask my clients, “what is this situation forcing you to do?” For example, maybe your challenge is forcing more rest, change of diet, slowing down, more sleep, facing some difficult truth “ this is the point of balance that was needed to get back into alignment with the natural state of the bodymind “ which is, believe it or not, peace and health. So we begin with making friends with ourselves and our lives. (Featured image by Erol Ahmed, unsplash.com)

    From the Center, we can reframe our illness and challenges as opportunities for learning and growth.

    The Science: The bodymind operates with an astounding intelligence. It knows how to be happy and healthy “ it is called homeostasis. This is our natural state.

    The nervous system operates from 3 states:

    • Ventral vagal: happy, healthy, engaged, flow, aka, our Center.
    • Fight/flight: Sympathetic nervous system engaged and mobilized against a threat that you perceive you can fight or flee from. (this state does not maintain health “ it is a protective life saving state.)
    • Freeze: This is also known as the dorsal vagal state and is when you perceive danger that you cannot run from or fight. Many people who experience trauma default to this state when faced with any kind of stressor. This state also does not maintain health or happiness and in fact, is what depression looks like; isolated, stuck, not seeing any options.

     

    So you see, your system is designed for you to be happy and healthy or responding to danger. Simply put, when the body is in danger/protection mode, it is not doing all the functions it needs to maintain health and happiness. It’s a perfectly designed system for longevity. The problem is our cultural values and childhood/ traumatic life events shape our nervous system to be in a defensive mode most of the time except for those rare times, like when we take a vacation. How many people even take their vacation time these days?!

    Case example:  A woman enlisted my services for chronic migraine headaches. The migraines were incapacitating and happening several times per week. We reviewed all aspects of her health “ physical, nutrition, mental/emotional, environment, spiritual. We discover that there is a gut-brain-migraine connection and modified her diet based on the research. We discover chronic stress due to work demands. We uncover an old memory that led to a belief about herself being able to perform well under pressure. This fear of failing led to high anxiety around work. She also spends most of her time working or caring for her family, leaving little time for self-care.

    What did this situation suggest to her to do to achieve more balance?  Shift her diet, eventually including an elimination diet discovering a few headache triggers, daily relaxation/meditation and self-compassion practices that relax that inner child part that feared failing, and more time for self-care practices that are necessary for her balance. I also guided her through a powerful listening modality called the Safe and Sound Protocol that helps to re-tone the nervous system, giving it more capacity to stay in the relaxed rest and repair mode.

    Result:  Migraines are gone, headaches appear occasionally that are managed with OTC medication in addition to a migraine prevention medication she had been on prior to our working together.

     

    Healing from the Center begins with you at the center “ not your diagnosis or your problems. How are you relating to yourself and your life? Let’s begin there.

    Please email me for more information or to set up a free consult.

  • Pandexit

    Pandexit

    Are you feeling brain fog, fatigue or lack of motivation? Or maybe you feel energy again, giddiness after walking with a friend without a mask or adrenaline after eating at a restaurant after you’ve been fully vaccinated. Many have anxiety about re-emerging and being around other people.

    Welcome to the “pandexit”, the final phase of the pandemic coined by the self-described Nerdy Girls from a wonderful resource called “Dear Pandemic”. You can find their posts on social media as well.

    I’m happy to report it’s all normal!  We’ve been through a collective trauma this past year and half so how we emerge will be very unique to each one of us.

    Image credit: Zachary Nelson, www.unsplash.com

    The good news is the body/mind likes to be healthy, happy and connect with others.

    The good news is the body/mind likes to be healthy, feel happy and connect with others. That’s our natural state. Given the right conditions, you will hopefully regain your energy, anxiety will become less and less as we allow ourselves some freedom as restrictions are lifted. Of course depending on your vaccination status, you will need to weigh your risks with certain activities. So, what are those right conditions?

    How To Recover from Long Term Stress:

    • Sleep!  Go to bed early, sleep in a cold dark room, limit screen time 2 hours prior to bed time or wear blue light filtering glasses.
    • Exposure:  Start slow at socializing if you feel anxious at the thought. Walk with another vaccinated friend outdoors – super safe! Have a meal outdoors with a group. Stretch but not too much out of your comfort zone. We are wired for and crave connection so you will literally be swimming in feel-good neuro-chemicals that will help you feel at ease and wanting more.This will help you build up slowly.
    • Movement:  If you are exhausted, over-exercising will just keep you in a stress response so rather than running, choose walks in nature or bike rides. Add a friend or two to boost your mood.
    • Mindful breathing: Just becoming aware of the breath helps you connect with your body and your nervous system. It naturally slows down. If you are anxious you can be more intentional and inhale to a count of 4 and exhale to a count of 6 to turn off the stress response. Stress becomes a habit that we aren’t even aware of. Tuning into your breath several times/day helps to create new neural pathways.
    • Savor!  We have had over a year of alarming headlines and stories. What next?? We have become hyper vigilant and focused on the negative. This is a normal response from the brain that wants to keep you safe. We can re-wire this pattern with intentional savoring. When doing your daily activities, simply notice something beautiful or joyful or anything that makes you happy. Notice it for 20-30 seconds to actually create those new pathways in the brain and nervous system. Stop and enjoy simple moments during your day. Keep a savoring journal.  Think of those moments at night before you sleep for even more effect.
    • Nutrition: Opt for nutrient dense fruits and vegetables, good sources of protein, and stay away from sugar and the uppers (caffeine) and downers (alcohol) too  many people have gotten hooked on this past year and half. Everything you eat and drink is energy and information that directs every cell of your body. Nurture yourself with the best food possible!
    • Compassion for self and others: This has been a difficult year for everyone. Allow yourself to feel those feelings and give space to others to process theirs. Fatigue and sluggishness may be signs there are emotions that haven’t been processed.

    What to do if symptoms remain? Please send me a message or schedule a free consult. Or seek professional help with a mental health provider or physician if symptoms of depression and anxiety or extreme fatigue remain.

    I don’t think life will ever go back to what it was. Good thing or bad thing? Who knows?  I do believe that the universe is evolving and expanding towards growth and love. With that in mind perhaps some reflection questions would be helpful as you re-emerge so you can use this opportunity to create a life that better aligns with you:

    1. What loss did you experience in the past year?
    2. What new habits or gifts emerged or unexpected blessings?
    3. What changes have you noticed about yourself?
    4. What changes do you want to make permanent, what changes need some loving attention?
    5. What do you want to include again that you really missed?

    “And suddenly you know: It’s time to start something new and trust the magic of beginnings.”  Meister Eckhart.

    Please check out my YouTube channel and Insight Timer for free meditations!

    Photo credit: www.unsplash.com Ekaterina Shakharova

  • Who’s Ready for Spring and the Pandemic to be Over?

    Who’s Ready for Spring and the Pandemic to be Over?

    I am and I’m sure you are too! Spring is the hardest season for me. One would think it would be Winter in Chicago but no, it’s Spring.I am impatient by nature and Spring is sooo slow here.We have teasers of beautiful days (fake Spring) and then right back to bitter cold, wind and snow.Sure, we have signs of buds and sprouts and daffodils but when those winds come off Lake Michigan, it can still be winter in May.

    I feel we are in a Chicago Spring in regards to the Pandemic. We are so close!  Rates are coming down but these new variants are like the unpredicted bursts of winter that could prolong the pandemic. I believe the patience that is required when you live in Chicago is also required at this time as the pandemic ship is slowly turning course as more and more people get vaccinated adding to the millions who have already gotten COVID to create the herd immunity we need in order to gather with our loved ones.

    We look forward to getting our lives back to normal. But, will our lives get back to normal? What is normal now after our world has been turned upside down?  Do we want to get back to what was normal?  Was normal healthy? This time of waiting is a good time to reflect.

    What COVID habits do you want to keep? Maybe you’ve been spending more time outdoors for example.  What do you need to release and focus on in order to create the life you desire moving forward?

    There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique. And if you block it, it will never exist through any other medium and will be lost. Martha Graham

    Renew “ Release “ Re-Align

    If you observe  nature and animals, we see that Spring is a slow process of emerging from the inactivity of Winter as new growth is unfolding. More light helps to energize us and gives us optimism and a desire to clean out closets, clean out the garden and make room for something new.

    Spring starts with the Equinox on March 21st, the day when day/night, light/dark are equal. This is the balance between Yin and Yang or masculine and feminine energies although these energies are not gender dependent.  Yin or feminine is the receptive, intuitive, inward facing energy dominant in Winter; Yang is masculine and is more action oriented, logic and outward facing.

    We become out of balance when we don’t honor the natural flow of these energies throughout the year and in ourselves.  We can get stuck in dominant or destructive patterns of both of those energies and can experience the following imbalances:

    • Anxiety, Burnout or Adrenal Fatigue = too much Yang or masculine doing/pushing energy.
    • Sloth or inability to motivate and take action, depression, fatigue, confusion = destructive Yin energy.
    • Both of these are stress responses to fear.

    The Spring Session of the Garden Series will be focused on retraining the nervous system so you don’t react out of fear. We will balance the Yin/Yang energies and plant the seeds of what you want to create.  We will work with the body, mind and heart to renew, release and align to your Higher Self; the Self that is in tuned with your natural ability to create.

    Here are some ways to balance your Mind-Body-Spirit this Spring as we emerge from what seems like the longest winter of our lives!

    Body 

    • After a winter of comfort foods, Spring is a time to shift to foods that support a natural detox that are in season such as asparagus, arugula, artichokes, beets, carrots, chard, dandelion greens, garlic scapes, grapefruit, kale, leeks, lettuce, peas, parsley, radishes, spinach, spring onions, strawberries and turnips.
    • Soups and salads are a perfect combination of warm/cold that are in keeping with the Yin/Yang balance of energy now.
    • Walking and yoga are good activities that energize without depleting.

    Mind

    • Clear your mind of distractions to make room for what you want to focus on and grow. Try this short Awareness Meditation. 
    • Declutter your desk, a closet, your garden.

    Spirit

    • Heart centered meditation as a way of meeting the difficult emotions of 2020 and this past winter so you can open your heart to the energy of what wants to be created. Try the linked Self-Compassion meditation as a way to renew yourself and let go of emotions that can block your ability to feel positive emotions.

    Self-Compassion Meditation

  • The Garden Series: Cultivate the Seeds of Your True Nature or Higher Self “ your Essence.

    The Garden Series: Cultivate the Seeds of Your True Nature or Higher Self “ your Essence.

    The extreme times we are living in are accelerating personal and spiritual growth for many.  In 2020, I had the honor and pleasure of reaching a few thousand people with the message of relaxing the nervous system, turning within for peace and meeting yourself and experiences with acceptance and compassion, with a process I’m calling Relax Into Presence.  I saw how powerful and nurturing it was to come together online in a group format to learn, relax and rise above. That experience has inspired me to create a group series, titled The Garden.  Through this series of seasonal programs, I will build on that foundation to go deeper,  drawing on nature as a guide. This group format will enable me to share teachings and tools that I have gathered along my own path to nurture, sustain and strengthen your Whole or True Self “ Mind, Body and Spirit. We can support, learn from and inspire each other during this difficult but potentially transformative time.

    For there is always light, if only we’re brave enough to see it. If only we’re brave enough to be it. – Amanda Gorman

    Why is this Important Now?  The Call of Our Times

     

    It is clear that business as usual isn’t working anymore on all levels.  The perspective of the separate or false self is that of the personality or ego; individuality reigns as does competition, gain at all cost, protection, fear, and an us vs them mentality. I believe that every solution to every problem humanity is facing requires the opposite perspective; for us to see, know and live according to our inter-Being with each other, nature and the Source of All That Is. That is the perspective of the True or Expanded Self, from which you have access to your true creative and divine potential.  Did you know we are all connected through our nervous systems? Through a process called neuroception, we sense the state of other people’s systems. We are always broadcasting peace or fear “ what signal are you broadcasting? Through shifting your state, your story, and your perception, you can contribute peace, love and healing to the whole. As one of my mentors in holistic health liked to say after a lesson, Everything is Everything!  There is no separation. Yes, Ghandi was right “ we each have to Be the change we want to see. (Photo credit: Utsman Media/Unsplash.com)

    The Garden  – Cultivating the Seed of Potential = Your True Self

     

    What if your Essence or the True Self is like a seed planted in your heart before you were born?  A seed, that once cracked open allows us to remember our Source and why we are here.  Unfortunately, most of us were born into a family or society that didn’t allow that seed to sprout. Perhaps it didn’t get enough warmth from the sun, or water or the soil was really rocky.  Or the young shoots were pulled up one by one until that seed decided not to bother sending those shoots up towards the sun anymore.  The true seed stays hidden and protected by maybe a wall or fence of even bigger rocks. Maybe you decide to grow a false seed“ it doesn’t matter if it’s a weed that is tough and grows under harsh conditions or maybe a rose because you thought that roses are what everyone wants.  But what if you are like the wild geranium flowers that surprised us last year in our own garden. We had cleared the yard of weeds and invasive plants, planted new perennials and moved existing plants around but what delighted us the most were these colorful, happy wildflowers that came up on their own, given enough room and the right conditions to do so. These right conditions are what I hope is created with this new offering “ The Garden.  The year will be divided into seasonal Programs with Mind, Body, Spirit themes aligned with the seasons. We will let nature lead the way!  You can choose to participate in the year or one season at a time. I hope you consider joining. For more information please click on the link below.

     

    What You Will Receive:

    • A safe, supportive community of fellow gardeners to share, learn and grow with.
    • Ninety- minute sessions that include a teaching, a guided meditation or process and time for discussion.
    • Access to a Members Only page with recordings of sessions, an audio file of the meditation and relevant handouts.
    • Tools and practices that I have learned from various wisdom and spiritual traditions, or relevant modalities or have created that help to nurture and fortify the mind, body and spirit to allow for transformation to occur.

     

    A Sample of Tools and Practices:

    • Ways to ground into and feel supported in and by the body.
    • Practices that give you the experience of yourself as a multi-sensory, expansive, free, energetic being.
    • Tools to identify limiting thoughts and belief systems that block your true expression.
    • Ways to work with the challenges of your life as your greatest teachers.
    • Meditations to lead you to your center or still point where the power of Grace and all potential resides.

     

    What this IS NOT:

    • A prescription or how-to manual. I am more interested in empowering you with knowledge, tools and shared experiences that we create as a group.
    • A self-improvement project – improving your idea of your personality is not what this is about.
    • Spiritual bypassing “ this is not about just thinking positive thoughts, bypassing or glossing over the difficulties of your life “ it is using them as fertilizer and compost for growth and healing.
    • I am NOT an expert who has all the answers and has it all figured out. Think of me as the one who is holding the flashlight trying to find the way back to the campground at night.  I bump into things and go the wrong way sometimes (a lot).  I have no interest in becoming another authority figure in your life.

     

    Learn More and Sign Up

     

    THE FLOWER

    The flower

    never had a to-do list,

    not one day of her life.

    She just pointed her whole self

    toward light.

    The rest

    took care of itself.

    –Chelan Harkin

  • Why Am I Regressing?

    Why Am I Regressing?

    Literally everyone I talk to or am coaching now is really done with our current situation! It has been 6 months since the pandemic started and no end is in sight. Schools are trying to start but most have decided on e-learning from home.  Summer helped with sun and nature and seeing friends and family outside.  But the cooler and rainy weather in Chicago has reminded us how quickly the seasons change and soon we will be back inside. I have been reading a lot about resiliency and why some thrive in a crisis and others don’t.  I came across a theory by psychologist Dr. Merete Wedell-Wedellsborg that describes 3 stages of responding to a crisis that I found rang true and hope you will find it helpful as well. (Photo credit:  Dan Meyers, unsplash.com)

    when we are no longer able to change a situation, we are challenged to change ourselves. Viktor Frankl

    Stage one:  Emergency phase:  Urgency of a new situation tends to be accompanied by a surge of energy and focus. This is when we spring into action to meet the crisis. We are creative, problem solving, adapting, and surprisingly upbeat.  We can do this!  The nervous system’s flight or fight mechanism prepares us well to meet challenges, pumping energy to the muscles and our brain.

     

    Stage two:  Regression or Burn-out:  Months of adapting to doing everything differently have us drained and low on energy reserves.  In military terms, our surge capacity is depleted. The nervous system, having been in high alert, is taxed so we start feeling fatigued, depressed, anxious, on edge. We hit a wall yet the floodwaters can’t be held back so start feeling overwhelmed.  CDC reports that as of late June, 40% of U.S. adults reported struggles with mental health or substance use.  We look for ways to soothe, escape, and cope that are frequently from a less mature time but are things that give temporary comfort. We regress to drinking or eating too much, spending hours watching TV, not wanting to take responsibility for work or family.  What this stage is trying to tell us is that the nervous system and body urgently need time to restore and fill the reserves.

     

    Stage three:  Recovery phase:  Since there is no clear end to the current situation this phase now is more about learning to adapt to a less than desirable situation. We need to find ways to move out of survival mode and to find new opportunities.  One effective and important way is to find unique ways to find meaning and contribute something of value to the greater good for one’s family, work community and beyond. Like a symphony, we each play an instrument that has an important role to the sound of the whole.  It doesn’t have to be grand; what if your contribution was to be a calm, loving presence for someone in your life?  That could make a profound difference!

    We need to build our reserves to meet the ongoing challenges this time is bringing.  Fill your resiliency bank with the following ideas that don’t take much time. (Photo credit:  Damir Spanic, www.unsplash.com)

    • Expect less of yourself. Give yourself time to rest.
    • Take five: Five minutes to move your body: walk around the block between zoom calls or child care responsibilities.  Stretch your body helps to relieve stress and quiet the mind.
    • 5-4-3-2-1: Mindfulness moments: Tune into your senses by becoming aware of 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 thing you can taste. This helps you connect with your body and balance your brain.
    • Gratitude: Stop right now and focus on your heart and call to mind someone or something you are grateful for. What are you grateful for about yourself? End your day with coming up with 3 things from the day that brought you joy.  What’s the silver lining in this situation?  This brings your whole system into coherence, allowing the body and mind to function optimally again.
    • Stop multi-tasking or thinking about the next thing you need to do. I know work/school/family boundaries are blurred now, but bringing your full attention to the thing you are doing now will help expend less mental energy and leave you with more at the end of the day.
    • Fully connect with someone “ a smile, a quick phone call, a hug. Savor face-face interaction as that signals our nervous system to relax.
    • Create boundaries in your home with family members. Find time to unplug and just be quiet, be it a closet, a car, a night-time or early morning walk.  Now’s the time to be creative and resourceful;  but fighting reality won’t help. It is in the quiet we hear our own inner guidance.
    • Prioritize sleep and limit screen time.
    • Plan healthy meals most of the time but enjoy a few splurges too!

     

    Saying Yes to situations you don’t like but can’t change builds resiliency so your next challenge will seem easier and you will handle it with grace and ease.  As Viktor Frankl said, author of Man’s Search for Meaning, when we are no longer able to change a situation, we are challenged to change ourselves. What growth opportunity is waiting to take flight in you?

  • Eye of the Storm

    Eye of the Storm

    After working with a client recently on his emotional stress reactions, he had an image of being at peace in the eye of a storm with a growing white protective bubble around him and the dark clouds receding farther and farther out. With time and practice, his intention is to make those dark clouds less dense so the space of peace expands farther and farther.

    This is a powerful image and one that came after entering the storm and discovering that by facing it with courage, presence and compassion, he was able to discover a peaceful center that was there all along. His mind and body were caught up in the whirl of the storm, however and he didn’t notice it.  The photo is taken from the eye of Hurricane Dorian. Amazing image!

    In the eye of the storm
    You remain in control
    And in the middle of the war
    You guard my soul
    You alone are the anchor
    When my sails are torn
    Your love surrounds me
    In the eye of the storm

    Lyrics by Ryan Stevenson

    Our nervous system was designed to handle occasional stressors with the fight or flight response; major threats with the freeze response. The rest of the time, our system is supposed to be in the “rest and digest or rest and repair” mode. This ensures the health of our whole system. Challenges are balanced with times of recovery.

    Lately, the challenges keep coming and we aren’t handling the stress so well with mental health issues on the rise. Our old ways of coping aren’t working or not possible.  The nervous system is calmed through supportive social connections which are not as easy to do safely now.

    So, how do we find that peaceful center?  It takes discipline and practice. Our minds are on high alert so it will be like taming a wild horse but start we must as we are in an era of great change and chaos.

    Find Your Peaceful Center:

    1. Make time to just sit with yourself and breathe.  Connecting to the breath brings the mind back in alignment with the body and spirit. The Latin term for breath is spiritus. Notice you are being breathed. Relax into that awareness of a force beyond your understanding that breathes you and keeps you alive.
    2. Connect with nature. Nature shows us that everything is in motion and change; flowers bud and then whither, fruit ripens and then turns to seed. We are part of it all and when we notice, there is beauty and joy and also the understanding that we are not in control!
    3. Connect with your loved ones, especially now when we can be outside. Be a source of support for someone with a calm voice and listening presence.
    4. Find something you are grateful for and savor it – the brain loves to stick to negative things. We have to pay attention and savor for the brain to shift to the positive.
    5. A recent survey found that 70% of participants described themselves as spiritual. Use that belief or inner knowing as a source of support now. Relax into your inner knowing of a higher power.
    6. Give yourself the gift of moments of silence. That’s where the healing happens, that’s when the insights come, that’s how Grace works its magic, subtly and sometimes dramatically letting us know All Will Be Well.

     

  • The Stress Hardy Personality

    The Stress Hardy Personality

    Everyone I talk to these days is tired, distracted, and anxious. There is much uncertainty in our lives and much continued disruption. The definition of stress is: A response to any pressure or demand, requiring change or adaptation. Sound familiar? These are challenging times.   “Doom scrolling” is a new term for our times when you can’t stop scrolling through your news or social media feed and just can’t pull yourself away.  Well my dear friends, that isn’t helping!  I want to introduce to you today some old research from 1979 about the Stress Hardy Personality. Like the cactus in this photo, flowering despite inhospitable conditions.

    Life isn’t about waiting for the storm to pass…it’s about learning to dance in the rain.

    Dr. Susan Kobasa and Dr. Salvote Maddi did a ground breaking study in 1979 with  the executives of the Bell Telephone Company during a major restructuring of the organization.  They were curious about why some people seem impervious to stress and even thrive and others don’t.  What they found was that those with certain personality characteristics had 50% less stress related health issues. These hardy traits, known as the 3 C’s are:

    • Challenge:  Seeing stressors as opportunities for growth and change.
    • Control:  Having an internal locus of control, in other words, not being a victim to the external circumstances of your life.
    • Commitment:  To self, others or a mission. Your purpose protects you.

    They found about 30% of the population they studied had those traits naturally. We now know that these traits can be cultivated by practicing certain “stress hardy” skills.  The brain is changeable and we can learn to choose our thoughts and responses with practice and intention.

    Practicing stress reduction and mindfulness meditation will help you to develop these stress hardy skills:

    • Learn to pause and breathe before reacting.
    • Learn to observe your thoughts and not identify with them. You don’t have to believe your thoughts!
    • Practice daily self-compassion. What we are all going through is hard. Acknowledge that give yourself a break and some gratitude for all that is going right in your life.
    • Commit to a daily meditation practice. From a place of calm stillness, ask what’s possible now?

    For more inspiration and wisdom on this topic I highly recommend the beautiful and brilliant book, Man’s Search for Meaning by Holocaust survivor Victor Frankl.

    Everything can be taken from a man but one thing: the last of the human freedoms”to choose one’s attitude in any given set of circumstances, to choose one’s own way.