Blog

Self Care is Health Care

Moving Medicine

The word "Medicine", is a word that has weight.  The definition is three fold: the science and practice of diagnostics, treating and preventing disease; a substance used for treatment. Indigenous persons thought medicine was a spell, charm or fetish believed to have healing or protective power.  The original word has Latin origins:  "medicus" and meant physician.

Today we know medicine to be prescribed, over the counter,  preventive, integrative, laughter, food and self care. The words in this short list could all be termed as "good medicine" for us. The term is unlimited depending on our interpretation and personal healing experiences.  There is current research to support all of these approaches to healing.  The truth is, we need a variety of modalities to live well and stay well today.

I am using the term "Moving Medicine" for a series of workshops I developed.  I use the term to describe how engaging in movement consciously can have a healing effect.  This is the essence of many current approaches to health.  Eastern disciplines have long known regular movement practices were needed for healing.  In India, the Ayurvedic system of medicine includes Yoga.  Traditional Chinese Medicine promotes the use of ChiGong for health

Moving Medicine is also title of a book you may want to read. It is a biography of Dr. Milton Trager, M.D. , by Jack Lisken.  TThe book reveals the personal, inner process of Milton Trager as he overcame his own  physical and mental limitations.  The introductory workshop classes I created will help you overcome your own.  Being attentive to our bodies as we move reveals holding patterns and this causes wasted energy as well as chronic pain.  Each workshop is designed to create freedom and lightness in the body, and the mind. After all, there is no separation!

What is your best medicine? What has worked best for me over the past 40 years is a combination of many things at different times.  I do not take prescribed medicine, I do not need it. I would if I thought it would help, but currently I am much healthier than I have ever been.  That is saying a lot as I age gracefully. 

Coaching Conversations

Calling all Nurse Coaches! COACHING CONVERSATIONS is a new 4 week series is starting in April. The series in intended for Nurse Coaches who are integrating their new coaching skills into their current practice or who are starting a new coaching business. This online phone series will take place on Tuesday evenings from 7-8:15 Eastern Standard Time. I will set up a free conference call and all you need to do is dial in! It has never been easier to find the support we need from our peers. Contact Judyfasone@gmail.com by March 15th to sign up for the April series. Together we will help you help others! Trager Class

New Research on Stress
Public Release: 

A tough day could erase the perks of choosing 'good' fat sources, study finds

Stress affects how the body processes different kinds of fat

Ohio State University

Happy Interdependence Day~Take the Pledge

In America, we celebrate our independence on July 4th, but  I am wondering how healthy this independence really is?  I am very independent, and I am able to exist on my own, without a doubt. However, learning to live in relationship to others is my biggest challenge! Keep reading, there is a new way to think about this... Professionally, as a nurse, I am confident as a leader, a teacher, and confidant.  I practice independently in clinical settings and as a nursing instructor.

As a friend I am all those things as well except I interact more on an equal plane. This trait~equality ~is an interdependent skill.  The relationship is ~ mutual~  giving and receiving.

In my family roles (grandmother,mother, sister, aunt) the roles are murky, as all of us are testing the boundary waters of emotionality, striving for independence yet wanting to stay connected with respect to our differences. Love is the healing and soothing bond that unites us.  We consciously commit to be connected.

As spouse, the emotional watery world of commitment tests these boundaries even further.

So personally, the idea of interdependence is challenging.

Let's admit it, we need others. We have blinders on, and cannot see all sides of a situation when creating change in the world.  We also need others to celebrate with , to grieve and to play.  Being independent is important, but INTERDEPENDENCE gives us autonomy with others.  Wake  up America!

NOW THAT'S SOMETHING TO CELEBRATE!

EarthHourAfter_20100327

 Declaration of Interdependence

We, the people of Planet Earth, in recognition of the interconnectedness of all life and the importance of the balance of nature; hereby acknowledge our interdependence on all that is and affirm our dedication to life-serving environmental stewardship, the fulfillment of universal human needs worldwide, economic and social well-being, and a culture of peace and compassion; to ensure a sustainable and harmonious world for present and future generations.

I pledge allegiance to the Earth and the Land on which I stand. Many nations, many names for GOD, interdependently, with liberty, justice and abundance for all.

(JF 2006)

WHERE DO YOU STAND?

WorldTransit

Love is a healing balm

Better than any ointment, love soothes and heals.  It must come from within, not from others, or from our pets, although that is nice. Loving ourselves is as easy as taking a good look in the mirror and saying out loud "I love MINOLTA DIGITAL CAMERAyou! No, I really mean it! I love you!  Don't turn away, stay there and listen to me: I love YOU!  You are all I hoped for and more than I could have imagined at this point!  You are awesome! You are beautiful!"

Not so easy though, is it? Our inner voice is often focused on criticism, not celebration.  Perhaps we rely on others to help us feel good about ourselves.  Serving others is commonly a way to feel good about ourselves.

Without a full cup of love, this continual giving to others leaves us depleted. Burnout leads to frustration, anger, depression and chronic illness.

Self care is necessary. Have a heart to heart talk with yourself and be kind not critical.

Love heals all wounds.

 

Winter is for Resting!

In Ohio, it's time to put bulbs in the ground for spring color.   Symbolically, these bulbs hold their life force deep within, and must be planted at a depth that is 3 times their size for optimum results.  This morning I finished a new bed of daffodils, tulips, allium, hyacinths (grape and standard size).  I put chicken wire on top so the squirrels will not have a feast, and about 4-6 inches of dirt and leaves.  I tamped them down by walking over them.  With each bulb, I encouraged them to burrow down deep and added blessing for all that live near by who will enjoy their beauty. Winter is a time of rest, and bulbs that bloomed last spring are using the downtime to store up nutrients for the spring bloom.  How much time do we take for ourselves in the winter?  My thanksgiving was willed with gratitude for the abundance in my life. Gratitude raises endorphins and enkephalins, increasing serotonin and  norepinephrine. These nuerotransmitters help us feel calm and peaceful as we settle in for our long winter's nap.  Turkey and milk are naturally loaded with tryptophan, which helps us feel sleepy , and are often used as  sleep aids.

snow-scene-29941281366149rSLC

The shortest day will soon be upon us on the Winter Solstice around December 21st. It is a sacred time: the sun will return, and the days will be longer soon. It is the reason we bring in the green and light our homes, to counter the darkness and long winter nights.  The darkness is conducive to sleeping and is a less active time of year.  Feed yourself lots of root vegetables and soups or stews.  Since we are not moving as much, we might want to consider eating less to avoid the extra pounds that often accompany the special, traditional foods we love to share.

“What good is the warmth of summer, without the cold of winter to give it sweetness.” ― John Steinbeck, Travels with Charley: In Search of America

 

 

InspirationJudith Fasone
Trager Trio of events

I have scheduled 3 TragerIntroductory Workshops January 10 and 11 in Warren Ohio, March 1st at the All Life Center  and May 2 at the American Institute of Alternative Medicine ( 2015). Self Care is Health Care! Trager is easily integrated into any professional discipline. It helps me communicate through words, movement and touch. Novices and professionals welcome.

IMG_86151

 

UncategorizedJudith Fasone
Hot fun in the summertime...

   

Fresh Summer Veggies

veggie-public-domain

If you have not logged on to my website lately, take a look and let me know how you like it.   I have moved in the direction of coaching and counseling, and you know the Trager Approach will always be a part of the session! I trust you are well and happy. I would love to hear from you!

Happy summer! Judy

Dr. Andrew Weil promotes Trager® Approach for Sciatic Pain

http://www.drweil.com/drw/u/ART00473/Trager-Approach-Dr-Weils-Wellness-Therapies.htm The Trager Approach provides profound relief for many problems that occur with our bodies.  Dr. Weil recommends it as a tool for rehabilitation, especially after sports injuries or neurological events. He has also seen it work for people with back and leg problems such as sciatica as well as for people with breathing issues like asthma and emphysema.

My own recent episode with sciatic nerve pain in my lower back and legs began when I returned from a walking tour of Ireland last summer.  I went with 3 good friends, and we walked The Beara Way (beautiful Ireland pictures here) for a little over a week.  I did not have problems during that time period, and everyday I was stronger. We walked anywhere from 6-12 miles a day, going village to village and slept in B&B's at night.  Call me and I will be happy to share!

Irelandjudy-024The problems started for me when I tried to sit on the plane for 8 hours coming home.  I could not sit for more that 2 hours without the pain worsening and forcing me out of my seat, and looking back I can say that after being so loose, the sitting was not a good idea!  This continued for about 4 months, and I did all I could to keep moving During that time I had a help from friends including Rolfing trades, Yoga classes, Tui' Na, Massage and Trager exchanges. By January I was determined to resolve it.

I started a routine of gentle movements, Trager style, (the self-care kind I am teaching in this workshop series) for an hour in the morning a couple times a week, followed by a sitting meditation.   I had lost my ability to sit upright on the floor without pain.  I was surprised how quickly I lost my flexibility!  My body had been compensating for the pain by my muscles shortening in response.  No one would have noticed this if they were not trained to see it.  I was still working, taking walks etc...but my sitting posture told the story.  I used props to support my knees, and sat for 5 minutes at a time, each session adding minutes.  Using my breath, I expanded the length of my spine little by little, and after a few months of this, I improved.  I contue to sit regularly on the floor, and move with ever more expanded range and depth.  A regular practice is the key, and soon will be outside more, swimming, biking and backpacking to strengthen further.

015One of the amazing things about body work is that everytime I go through a healing process, I am nore equipped to help others with the same issue.  First it was year of learning about my shoulders that I had hurt in a diving accident. Then I had to reolve my neck issues~ "I am not my mothers's neck ! " . Then old ankle injuries, and a new injury that occured, and on and on.  Interestingly, as these things resolve, clients come with the same issues, and my repertoire helps me to know just what to suggest for others.

Read what Dr. Weil has to say, then let's have a talk!

I have 2 more Free Trager Intros after today.  A simple email will register you for April 26 or May 10 class.  Have fun! Judy

InspirationJudith Fasone
Free Trager Class #2 this Sat 4/12

Email me if you are interested in learning about the Trager Approach and it's deeply relaxing effects. This free series is focused on relationships...and the most important one is the one you have with yourself! Self care techniques for living pain free and with greater flexibility will be the result at the end of this workshop. Come alone or with a partner. 10-5 Sat Apr 12. Bring a table if you have one...we split the day between working solo and working in pairs at the table to learn how to help each other be well. For more info, scroll down 2 blogs and see the flyer for the class.  Call by Thurs so I can arrange for tables please.

Trager Class

Pregnancy: Trager® for Comfort and Self Care

Pregnancy-shots-003If you are pregnant, or know someone who is, and are wondering about getting a Trager or any bodywork session, here are some tips I give to Practitioners on the topic.  I spent about 3 years developing a protocol for myself and marketed to this population, and I really enjoyed bringing relief to many pregnant women.  Sciatic nerve compression is especially an issue during later trimesters, so Trager is a gentle way to create space lying, sitting or standing.  Here are some tips for Practitioners:

Moms: be sure you ask your practitioner if they have been in the field practicing for a while, just to be safe.

 Here is what I learned as I was developing my work with pregnant moms...as general protocol:

The sides of both heels are reflexologys for the uterus, and can be touchy, especially in first and 3rd trimester. The feet do need caressing, they are holding so much more weight!

Positioning: Most women are more comfortable on their side, the larger they are, so this is just based on comfort.  Ask what their preference is.   Low back issues are paramount in this population and doing mentastics for back positioning when sitting and standing can be helpful...so if getting on and off the table is an issue, you can certainly give a session seated after doing some postural awareness.

The belly will rock from any other place in the body, so hands rocking directly on the belly are not needed, and may be uncomfortable.  Sculpting and lifting may be very nice to take the weight off the organs underneath.  When standing doing Mentastics, stand behind mama and gently lift the belly as you walk together, teaching her how to do the same. It feels great!

There is not much about Trager and Pregnancy written, but tons of info from the massage community. You can google massaging a pregnant woman and read a couple journal sources of good repute to enhance your learning.

Pregnancy-shots-023Remember to connect with both the Baby and the Mom in your mind and intention (inwardly and/or outwardly) and this will give you and the client a sense of security about the session. I drew on my own experiences as a pregnant mom, and often wished I had Trager in my life then!

Baby love, my baby love...(remember Diana Ross and the Supremes?)

InspirationJudith Fasone
FREE WORKSHOP SERIES: Rejuvenate your Relationship! Please read this update for content change!

It's time to sign up, and now it's free!  These 4 workshops will be offered free and held at the Hidden Lakes Condo Clubhouse where I live.  I love the space and teaching this material. Now there is no reason not to come and spend the day, spreading the love between yo and that special person in your life.  If you are single, come anyway, and we will have partners from from the singles in the group. This is going to be FUN!

 

Trager for Partners: Rejuvenate your Relationship!

Hi Friends...

I have created a series of 4 Saturday classes. over 4 weekends, every other Saturday each beginning March 29, 2014 which will help you and your partner reconnect at a deeper, more intimate level, and give each participant many ways to reconnect your caring for each other through dialog, non-sexual touch and movement that you will find both fun and freeing.

This series of classes may be just what the Dr. ordered,  if you and your partner are missing each other and want to deepen your connection.  Would you like to help yourself and your partner age gracefully? Touch is a healing balm, even more so without oils, the research tells us.  Touch increases circulation, improves immune function and enlivens our sense of well being.  Touch is a rare commodity in our fast paced world. Many of us want to be held and touched and massaged, and do not quite know how to ask for it, or plan our lives around it.  As we age, we get tired, and honestly, touching each other is the last thing we should let go of, yet it is often put on the back burner!  Exhaustion and stress lead to isolation, resentment and loneliness.  Have you ever felt this in your relationships?  This series will enrich and enliven your current situation, come and rejuvenate your relationship!
Envision a beautiful setting with trees, water flowing, soft music playing and an easy atmosphere to be yourself for the day with your best friend (s).   As we gather together, we will learn to let go of busyness and enjoy each moment in a more authentic way. A leisurely lunch break will allow us to enjoy the great outdoors, lounging or walking on a wooded path, and be fed nutritious food, made with care for each of you.  As we set our intention to begin, imagine what your relationship means to you, and how much time you have devoted to this special person in your life.  How much time do you devote to your own self care?  Both go hand in hand.
I will draw from a number of resources as your guide for this series. Milton Trager's  Movement as a Way to Agelessness; John Kabat-Zinn;s Full Catastrophe Living; Luiz Ruiz's The Four Agreements. Audry Mairi's Pathway to Peace. These authors have inspired me to greater fullness in my life and practice and my relationships.
CLASS SCHEDULE AND TOPICS
  1.  3/29/14: Body Basics 101.  Front of the body: remembering what health means, importance of movement, concepts of trust, and commitment, making time for each other in the moment, personal presence practice, the power of the breath, exhaustion vs increased energy. Gotta love those feet!    WE will explore how important for us to cultivate separateness even if we are in a relationshipm and accentuate this   "I"...who am I?
  2.  4/12/14: Basics 102: Back of the body, pain and practical comfort giving measures; mood changers, pattern busters, opening the mind to new ways of being through moving meditation. Shoulder and should connection. Learning to be with ourselves and another without giving up our identity as we explore the  "We" part of the relationship.
  3.  4/26/14: Torso, head and neck. Opening the heart to new ways of loving through guided imagery.  I love necks and backs!  Core strengthening that is simple and in the moment.   Looking at relationships in general, types and dynamics as we explore what   "It" means to be in a relationship to each of us.
  4. 5/10/14 Day Four: Emergency care for the body, you can heal yourself, Food and Mood, metabolism connection, Movement as a way to agelessness. Integrative health practices.  Now you are a pro!  Out of your mind, and into the body!  How does being in a relationship, this relationship change the way we relate to the bigger world?  How do we enclude community in the relationship. We will explore what relationships are "All" about.

This approach to self care, health and healing has helped me to feel younger and healthier than ever, and connect with my partner more deeply.  Taking responsibility for our own health is the key.  Gentle, present touch reunites us at the unconscious level to change old patterns.

 
Format:  4 day long seminars, one full day each. 9:30-4:30.

Investment: FREE (Donations suggested $20-$40 per person per day)

Contact me to register.  These worshops are only open to friends, neighbors, students, clients and colleagues of mine that want to deepend their connections to their partners, or to their world.  Please do not pass this on, but if you bring someone for your partner that I do not know, that is fine.
    
Lunch: Pot luck lunch. There is a small kitchen at out disposal, with stove and refridgerator. No Microwave. I will supply teas, and water to drink and bring a different soup each week.
InspirationJudith Fasone
Heal Thyself!

I have been talking about Self Care as Health Care for a couple years now, and this past year I was challenged with many opportunities to do some major healing for myself.  Sciatic and low back problems, ear infections took a  lot of my attention.  The unraveling of any dis-order or dis-ease in your body takes time. There really are no quick fixes. Each time we are faced with a health challenge it is up to us to face it, with support when necessary, but to face it immediately means to overcome it sooner.  Keep in mind there is always a physical and psychological lesson tied to the problem.  Even the littlest of irritants can improve your life tremendously when healed from within. In our country, health care has become disease management, and with the use of drugs as a first line of treatment, many chronic illnesses have ensued.  By taking responsibility for our own health we will stay out of the vortex of the current system of care, and enter into living more fully.  Having discomfort temporarily is manageable. Colds. flu, and infectious processes that are simple to heal weigh us down with another irritant we have to deal with.  Many underlying stressors can put the previous list of problems over the top, and we do not know how to manage them because we may have postponed those behavior changes that have been so needed, and our immune function is sorely deprived.  Stress is really the silent killer.

Defense strategies:

veggie-public-domainFood is our best source for healing ourselves, in season, local and organic whenever possible. Eating warm, root vegetables in the winter, and lighter, fresher fare in the summer helps us maintain balance. Avoid under and overweight trends if possible.  Get help with this, if it is a chronic problem.

Supplements used temporarily to enhance our system may be needed when your symptoms are not budging. You may not be absorbing nutrients from your food properly because your hut is overwhelmed with the glue of gluten, dairy or fats that do not allow the proper intestinal absorption.  Medications under a physician's care as needed for short term relief.  Be wary of those who state "you will have to take this for the rest of your life". Medications are serious and become a toxin over time. We develop tolerance and think we can forget about the problem we are treated for.  Later, you will pay for this in the form of organ depletion and shutdown, medications that become no longer effective, and your doctor adding more meds to treat the side effects.  Be especially careful of medications used to treat mental health issues such as depression and long term pain management.

Movement and Exercise daily 20 minutes and  a 3-4 mile walk 3-4 times a week, or anything that takes us outdoors and increases our health rate for a period of time. Start small, and enjoy it! This is for the health of it, not a have to, a want to.  Move for a minimum of 10 minutes after each meal, and do not overeat.

Clean environment: internally and externally.  Eliminate dust, mold and dander to increase lung power. Internally, add probiotics to your diet to avoid taking anitibiotics when you have a problem.  Eat fermented foods daily.  Breathe deeply!

Assess your stress levels.  Signs of overstress are varied, but significant stress will start interrupting your sleep, blood pressure and irritability levels. You know yourself, are you in balance? Social isolation or too much stimulation as distraction may be a not so obvious sign.

Have a buddy agreement if you plan to make behavioral changes.  This will ensure your success.  Let me know how I can be of service!

 

 

 

InspirationJudith Fasone
2014 !!

For the Love of the Earth A new year, a turning of a page.  Celebrations were plentiful and a sadness appeared as I was packing all the seasonal finery away for the year. It has become a tradition for me to have a small, cut tree, fresh greenery and many candles and lights to warm our home for the holidays.  This year was no different, but a feeling of sadness came as things were put away this year. It took a few days to figure it out.   I loved that little tree.  I felt a deep connection to the shape, the size, the way it held energy in the corner, and continued to drink the water I gave it. This year, I left it up a little longer, and when I was ready to let it go, it reminded me of other losses in my life.  The sadness came and went.

Today we placed it in the woods to become a home for birds for the rest of the winter.  It will decompose quickly in the next year and give the earth some new mulch,  becoming unrecognizable within 2-3 years.  There is always a controversy around buying a cut tree.  Our world is full of them....controversies and cut trees.  I choose to buy a tree in keeping with the tradition of our family celebration, knowing all along that our environment is over burdened and over stressed in many ways including the creation of Christmas tree production.

There was also joy in bringing that tree home.  The smell of the pine, the outdoors, the green after all the gray days.  This picture is the cover on the CD I created in 2001  For The Love of the Earth~( http://www.cdbaby.com/cd/fasone ) and I still do!  Winter, Summer, Spring or Fall.  I gave the tree back to the Earth today with a big THANK  YOU to the tree,  and I am grateful I was able to enjoy that which gave it's new life away for the sake of beautifying our living room.

 

In gratitude for another well-lived year!

Judy

 

InspirationJudith Fasone
Relief from Sciatic Pain

Pregnancy-shots-023If you have followed my blog over the last year, you know I have been traveling, doing a lot of long distance walking and swimming. After my extensive trip to Ireland on a walking tour, I found my old sciatic problems had resurfaced. I feel this had to do with all the walking I did  in Ireland for 10 days, then sitting on the plane for 8 hours on the way back.  I had a hard time sitting due to the pain running down my leg.  Looking back on my trip notes, I had some slight discomfort on the way over seas, that I didn't remember. It certainly didn't stop me from walking those green hills 8-10 miles a day! Sometimes I feel I have pain to learn how to help others resolve theirs.  In my case, over the last 15 years of practice, when I need to learn something about a certain part of the body, clients show up with the same problem!  First it was shoulder limitations, then neck, then wrists going numb, then some ankle sprains that needed healed, and on and on, until the most recent...So as I have been healing my own sciatic issues, I have had 4 clients come with the exact same problem within the last month. These clients are in different stages of healing, but are getting relief, and moving forward at their own pace. There is an emotional component to the exact degree of the physical, so as the body unwinds, the mind unwraps the holding patterns, so that healing occurs at the subconscious level.

Now these persons all are of different shapes, sizes and backgrounds.  But each of us have the same nerve pathway, and compression of the sciatic nerve is the problem.  The antidote? Creating space to relieve the compression!  Using gentle rocking, lengthening and the most sensitive handling of the body, compression is relieved, and pain dissolves.   Some core strengthening is needed to help the space created in the session hold.  Utilizing the core muscles for movement, such as exhaling on effort, is a simple way to do this.  I'll teach clients core strengthening  in various, simple ways each session until it becomes part of the new pattern.  Have you heard of "bed Exercises?"  (Come and find out how easy and effective they are!)

Note the comfortable side-lying position in the picture above...this pillow is down filled, and helps to create support as well as security for a client in pain.  Side- lying positions are useful for persons with sciatic issues, (and pregnant women especially love this!) and are really helpful to take the pressure off the nerve, allowing more relaxation as well as pain relief.  Sometimes to heal these deeper and more painful issues, more support is needed. Call me for a session if you have unresolved and reoccurring sciatic pain that just will not quit!  You deserve to be pain free!

P.S.  My pain is 98 % resolved at this point, and I know exactly what works for me.  Let's find what works for you, together.

InspirationJudith Fasone
Nurse defined...

Nurses are coaches. Nurse Coaches do not just nurse coaches, they nurse coach.... that is to say, we coach and nurse at the same time, and can coach nurses or professional and lay persons about their health! I have put together some affordable package rates for health coaching through the holidays...great for those of us that are need a little support through the darkest time of the year. As you go inward, we will find ways to keep your inner light shining on your goals. The body is not left out of my coaching sessions! We will learn the meaning of signs and symptoms of discomfort in the process of goal realization.

InspirationJudith Fasone
Self Correction Equals Less Discomfort

symbolSelf correction is the ultimate way to go if you want to feel more ease in your body and more control of your health.  Body awareness takes practice, and when we listen to our bodies more closely, we tend to self correct as needed.  Holistic Health Coaching as well as the Trager® Approach allows me to assist you in responding to your body, and  help you accurately interpret the message of pain and discomfort you may be experiencing. What is self correction, in terms of posture and health? Notice your posture, as you are reading this...if you made any corrections at all, i.e. sat up straighter, uncrossed your legs, pushed your tailbone back farther in your chair, or simply relaxed your shoulder muscles, that is a self correction.  We make these corrections throughout the day, unconsciously. Or, we don't.

2008-05-Anatomia-3-e-Mereu-143Self correction is  like a flower unfolding. In a few days, this Night Blooming Sirius will be as big as a grown man's hand, opening fully to ex-pose it's delicate inner workings.  It's perfume fills the house overnight...and only one night!  In the morning, if you didn't see it opening before you went to bed, it will be limp and spent.  It is a magical mystery. Luckily for us, we can unfold over and over again through self correction.

Here is an example of how to bring greater awareness to your body's messages of discomfort.

A slight pain on a busy day may be ignored temporarily, but it will become  louder at some point, to get our attention.  Before that happens:

  1. Change the activity, move around and shake off the discomfort. If you can take a rest, lie down or go outside, and give yourself 5-10 minutes of gentle stretching, or better yet, empty your mind and do nothing!
  2. Sit quietly and take 7 deep breaths. Breathe space into the area that is calling  your attention.
  3. Check in with your posture. Be as tall as you can be, standing or sitting. Allow tension to melt away using your inner vision of ice, or better yet~ chocolate melting.
  4. Call your health coach (me :>), bodyworker (me :>) and learn to develop the insight and skill to take care of yourself.

What if a simple self correction could help you before it gets to point 4? Yes, this is possible, and most of us have a lot of un-learning to do.  If you have acute pain, that comes on suddenly...get outside help immediately. If you have been living with any chronic pain or illness that isn't moving, let's move it together!

InspirationJudith Fasone