tag:blogger.com,1999:blog-76200187215735489312024-03-05T17:59:37.905-05:00Mind Body GlobalDiane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-7620018721573548931.post-58148467531465941142017-01-07T14:16:00.000-05:002017-01-07T14:24:51.747-05:00Get your behind in orderNew year, more yoga. After a year and a half of study in <a href="https://www.sunandmoonstudio.com/dharma-components/" target="_blank">Sun and Moon Yoga Studio's Dharma program</a>, I have more than 200 additional hours of yoga philosophy, therapeutics, and the subtle practice of asana in my head, and I'm ready to practice teaching! And the beneficent universe (Annie), has given me the opportunity to do so - <a href="https://www.sunandmoonstudio.com/arlington-class-schedule-winter/" target="_blank">on Friday nights at 6:30pm</a>.<br />
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Since I spend all day, every day caring for my little boys - a not-at-all-boring job, but also not one that gives my intellect a good deal of exercise (my amygdala gets plenty) - I am going to maximize the experience by writing about it. (Almost) every week, my plan is write about that week's class. And so, without further delay:<br />
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<b>First Yoga of 2017: Stability and the Sacrum</b><br />
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Also known as: get your behind in order.<br />
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In my years (six+ years!) of teaching yoga, I have discovered that the more I plan for a class, the more awkward the execution of the class. I discussed this with my mentor (Alex) and confirmed that I wasn't a nut for feeling this way, and also realized that although the writing down of an <i>asana</i> plan muddles my teaching, planning a theme rooted in <i>philosophy</i> expands it. In other words, if I get my brain in order, the physical practice flows naturally.<br />
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So, the way I now prep for a class looks like this: 1) how am I feeling this week? 2) how does this feeling connect to a philosophical teaching? 3) what would feel really good to <i>do</i> that would complement this philosophy?<br />
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At the beginning of this year I feel, well, not great. I approach this year with a great deal of caution, and with the knowledge that there's going to be a lot of work to do. I also realize that at this juncture I don't really know what that work will be. But I know that change is coming, and I can expect that I will viscerally disagree with most of the changes. So, how to begin such a year?<br />
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In times such as these it is easy to spin out of control. Panic, fear, and overwhelm agitate the monkey mind, and then action is impossible. In such circumstances what I need is to feel grounded and stable.<br />
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And so, the sacrum. The sacred bone, Arjuna's chariot, the cornerstone of the skeleton - if your sacrum isn't happy ain't no one happy.<br />
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Located at the base of the spine, just above the tailbone, the sacrum lies nestled in your pelvic girdle. Got low back pain? You may be neglecting your sacrum. <a href="https://en.wikipedia.org/wiki/Sacroiliac_joint" target="_blank">Sacroiliac joint</a> pain - extremely common amongst yogis, especially the bendy ones - can ruin your year. This joint carries your entire body on its shoulders, and is extremely vulnerable to abuse in the form of bad posture and extended sitting, not to mention pregnancy. There are a lot of people walking around with a pain in their rear.<br />
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So how do we get our rears in order? This week I attempted to do just that:<br />
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When approaching a therapeutic practice for the deep lower back, it is key to balance the releasing of cumulative (perhaps years of) tension with strengthening the muscles that keep the spine and pelvis in healthy alignment. We began our Friday evening by patting down our behinds, locating the oh-so-important sacrum, and noticing where we were holding tension in our bodies. After breathwork and a meditative hip-opening flow, we began with the subtlest of movements: tipping the pelvis back and forth while lying on our backs to the rhythm set by our breath. We moved on to flowing bridges, and gave our cranky <a href="https://en.wikipedia.org/wiki/Psoas_major_muscle" target="_blank">psoas</a> (psoases?) some love by incrementally building up to <a href="http://www.yogajournal.com/pose/reclining-big-toe-pose/" target="_blank">supta padangusthasana</a>.<br />
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Then we stood up and did a bunch of sun salutations.<br />
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Ok it wasn't that abrupt. We <i>eased</i> ourselves to mountain post, slow-flowed a few sun salutations with optional vinyasas, and then spent some time building strength in detail-oriented Warrior Ones, side angles, and triangles. Then we <i>eased</i> ourselves back down to the floor for backbend variations, perhaps climaxing in an unsupported wheel, or perhaps in a lovely supported bridge. Finally, free-flow practice or instructed twist, and then, savasana.Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-35001791918138801162015-03-18T05:14:00.002-04:002015-03-18T05:15:58.983-04:00TOP 5 TIPS for getting back on your mat ... at HOMEView my monthly newsletter <a href="http://eepurl.com/bhhb_L" target="_blank">here</a>!<br />
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<span style="font-family: georgia, times, times new roman, serif; font-size: large;"><strong>For Getting Back on Your Yoga Mat ... at HOME</strong></span></div>
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<span style="font-family: georgia, times, 'times new roman', serif; font-size: 18px;">I love going to yoga classes. Nothing can beat the energy of a good group class, and no matter what class I go to I always learn something new. For me, nothing can ever replace group practice.<br /><br />But when I also have a home practice, I get SO much more out of my classes. And life in general.<br /><br />So, here are my TOP FIVE TIPS for getting on your mat at home!<br /><br /><strong>#5 If you only have five minutes, just practice for five minutes.</strong><br /><br />Don't feel like you have to do an hour of yoga to make it count. Just three sun salutations (2 A and 1 B), go a long way towards stretching your entire body and energizing your mind.<br /><br /><strong>#4 Focus on what you need that day.</strong><br /><br />Stretching every part of your body is not a requirement. If you have tight hips that day, do a few squats and a butterfly or pigeon. Tight shoulders? Try cow face pose and alternate with eagle arms. Stressed and exhausted? Legs up the wall, with or without a wall.<br /><br /><strong>#3 Make an appointment with yourself.</strong><br /><br />When we're home it is so easy to prioritize housework (not to mention Facebook) over self-care. Remind yourself that it is much harder to squeeze in five minutes of yoga than it is to throw a load of laundry in on the fly. So, if you have a few minutes of precious alone time, make it a priority to use that time for yourself.<br /><br /><strong>#2 Do yoga off your mat. </strong><br /><br />Yoga does not have to be a zen experience in the perfect location. You can fit yoga into your daily activities. Waiting for water to boil? Do a triangle in the kitchen. Kid driving you crazy? Take five diaphragmatic breaths before returning to battle ... that is, patient, nonviolent parenting.<br /><br /><strong>#1 </strong></span><strong><span style="font-family: georgia, times, 'times new roman', serif; font-size: 17.7777786254883px;">And my #1 tip for practicing yoga at home? MUSIC. </span></strong><br />
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<span style="font-family: georgia, times, 'times new roman', serif; font-size: 18px;">Make yourself a playlist (<a data-cke-saved-href="mailto:dnmlcsw@gmail.com" href="mailto:dnmlcsw@gmail.com" target="_blank">email me</a> for artist recommendations) and play the music from your phone if you don't have speakers. Music inspires us, relaxes us, and makes our home practice flow.<br /><br />Wishing you health and happiness, </span></div>
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<span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1"><em>Diane</em></span></span></span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-76040064213897972172014-10-08T12:54:00.000-04:002014-10-08T12:54:17.013-04:00October 2014 newsletter<h1 class="null" style="color: #202020; font-family: Georgia; font-size: 48px; font-weight: normal; line-height: 48px; margin: 0px 0px 10px;">
<span style="color: indigo;"><span style="font-family: georgia, times, times new roman, serif; font-size: x-large;"><span style="line-height: 28.799999237060547px;"><strong><em>The Power Inside You</em></strong></span></span></span></h1>
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<span style="font-size: 24px;"><span style="font-family: georgia, times, times new roman, serif;"><strong>Harnessing the power of your own energy for peace and happiness</strong></span></span></div>
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<span style="font-family: georgia, times, 'times new roman', serif; font-size: 18px;">This morning I read <a data-cke-saved-href="http://www.npr.org/blogs/health/2014/10/07/353292408/why-saying-is-believing-the-science-of-self-talk?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=202407" href="http://www.npr.org/blogs/health/2014/10/07/353292408/why-saying-is-believing-the-science-of-self-talk?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=202407" target="_blank">an article on npr.com</a> that illustrated how much power we have in influencing how we experience our lives. The article, titled "Why Saying is Believing - The Science of Self-Talk," offered research based evidence that the language we use - both when talking to ourselves and to others - directly affects our perceptions.<br /><br />In coping with pain and stress, I have experienced this first hand. If, in my internal dialogue, I choose to focus on the negative aspects of the pain or stress, those aspects will magnify. However, if I offer myself alternatives, such as "I choose to approach this challenge with calm and confidence," I really do believe that I CAN deal with whatever is facing me with calm and confidence.<br /><br />However, sometimes having the right words just isn't enough. We can say all the right things, but they just won't stick. This is when the power of our own energy comes in. <a data-cke-saved-href="http://mindbodyglobal.blogspot.co.uk/2013/05/relieving-stress-with-emotional-freedom.html" href="http://mindbodyglobal.blogspot.co.uk/2013/05/relieving-stress-with-emotional-freedom.html" target="_blank">EFT tapping</a> can help us harness that powerful energy, converting our self-talk into much more than just talk: into a belief that we feel deep in our core. As our bodies come back into balance, our minds begin to believe.<br /><br />So this month I am offering you the gift of a <a data-cke-saved-href="https://www.youtube.com/watch?v=zvUUrRSd6aM" href="https://www.youtube.com/watch?v=zvUUrRSd6aM" target="_blank">detailed instructional video: "How to do EFT."</a> If you've ever wanted to try EFT tapping, this short video gives you step by step instructions and a stress relief demo that you can follow along with as you tap. You can use it to gain relief from a specific issue, or for general stress and pain relief, and you can view it as often as you need it.<br /><br />Wishing you health and happiness, </span></div>
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<span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1"><em>Diane</em></span></span></span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-10304272945551967102014-10-07T14:51:00.000-04:002014-10-07T14:51:30.374-04:00How to do EFT - free instructional video!<div class="separator" style="clear: both; text-align: center;">
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Curious about how EFT can help you heal pain, release stress, and clear the underlying blocks that are holding you back? Click on the You Tube video below for a free instructional video!</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/zvUUrRSd6aM?feature=player_embedded' frameborder='0'></iframe></div>
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Enjoy!!<br />
Diane<br />
www.mindbodyglobal.comDiane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-30810664843092541472014-08-31T05:47:00.002-04:002014-08-31T05:48:42.538-04:00Need Relief from Chronic Headaches?<h1 class="null" style="background-color: white; color: #202020; font-family: Georgia; font-size: 48px; font-weight: normal; line-height: 48px; margin: 0px 0px 10px;">
<span style="color: indigo;"><span style="font-family: georgia, times, times new roman, serif; font-size: x-large;"><span style="line-height: 28.799999237060547px;"><strong><em>Need Relief from Chronic Headaches?</em></strong></span></span></span></h1>
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<strong style="color: #505050; font-family: georgia, times, 'times new roman', serif; font-size: 24px; line-height: 21px;">Your at-home guide to healing headache pain:</strong></h1>
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<span style="font-size: 24px;"><span style="font-family: georgia, times, times new roman, serif;"><strong><br /><em><a href="http://www.amazon.com/dp/B00N5O1VQU" style="color: #336699; font-weight: normal;" target="_blank">The Quick Start Guide to Life Without Migraines: Four Steps to Natural Pain Relief</a></em></strong></span></span></div>
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<span style="font-size: 24px;"><span style="font-family: georgia, times, times new roman, serif;"><strong>Now available on <a href="http://www.amazon.com/dp/B00N5O1VQU" style="color: #336699; font-weight: normal;" target="_blank">Amazon.com</a>. </strong></span></span></div>
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<span style="font-size: 18px;"><span style="text-align: center;"><span style="font-family: georgia, times, times new roman, serif;"><a href="http://www.amazon.com/dp/B00N5O1VQU" style="color: #336699;" target="_blank"><img align="none" height="240" src="https://gallery.mailchimp.com/a3145cc173fec3192b8c6c69b/images/915dfcc3-dfc3-466b-85de-cb8e4c7c9ef4.jpg" style="border: 0px; display: inline; float: left; height: 240px; line-height: 18px; margin: 0px; outline: none; text-decoration: none; width: 150px;" width="150" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />For only $0.99, you will receive a simple, four step program for healing pain naturally, including:</span></span></span></div>
<ul style="background-color: white; color: #505050; font-family: Helvetica; font-size: 14px; line-height: 21px;">
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">How to effectively identify your unique headache triggers </span></span></span></li>
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">Essential lifestyle changes to prevent headaches </span></span></span></li>
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">The connection between pain and stress - and what to do about it! </span></span></span></li>
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">Detailed instructions for a breakthrough method of healing and preventing headache pain naturally</span></span></span></li>
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">A daily plan for healing headache pain</span></span></span></li>
<li class="p1" style="text-align: left;"><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span style="color: black; line-height: normal;">Links to FREE instructional videos </span></span></span></li>
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<span style="font-size: 18px;"><span style="text-align: center;"><span style="font-family: georgia, times, times new roman, serif;">Whether you suffer from chronic migraines, intermittent headaches, or would like to learn more about how to heal pain naturally, this book is a fantastic resource, and all you need is a Kindle, tablet, smartphone, or computer. Download your <a href="http://www.amazon.com/gp/feature.html?docId=1000493771" style="color: #336699;" target="_blank"><strong>free</strong> Kindle reading app</a> compatible with your device, and begin your journey to a life free from pain today. </span></span></span></div>
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<span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;">Wishing you health and happiness, </span></span></div>
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<span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1"><em>Diane</em></span></span></span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-19346614826496170972014-06-24T04:09:00.000-04:002014-06-24T04:10:56.208-04:00FREE Belly Breathing Tutorial!<span style="font-size: large;">Feeling stressed and overwhelmed? Take five minutes and follow along with me as I take you through a brief diaphragmatic belly breathing tutorial. Enjoy!</span><br />
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<a href="https://soundcloud.com/mind-body-global-wellness/diaphragmatic-breathing-belly"><span style="font-size: large;"><b>https://soundcloud.com/mind-body-global-wellness/diaphragmatic-breathing-belly</b></span></a></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-36532863823927671762014-06-06T04:33:00.000-04:002014-06-06T04:35:02.255-04:00Eat like a Greek to Reduce Inflammation!Or really, pretty much anywhere in the Balkans.<br />
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And I'm not referring to the <i>modern</i> Balkan diet, which has its share of processed junk food and overconsumption of sugar, but the traditional Mediterranean diet, which is marked by fresh vegetables, whole grains, and unprocessed sources of protein, with a healthy dose of freshly cold-pressed, extra virgin olive oil.<br />
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To get you started, here's a Mediterranean diet food pyramid:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBtaQIqlemiUTaXLPRysraJcIpH_HBEBH-X6ldjR5tAAnTSCGHmcrdn2I0gPpWqze7m4xmgFub2DncXbStrribkJAxmq1ZQk3QKfZfmmLhud5qklfi506viTV6vWj2PyhyphenhyphenvEQ1L4zeLj5/s1600/Med_pyramid_flyer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBtaQIqlemiUTaXLPRysraJcIpH_HBEBH-X6ldjR5tAAnTSCGHmcrdn2I0gPpWqze7m4xmgFub2DncXbStrribkJAxmq1ZQk3QKfZfmmLhud5qklfi506viTV6vWj2PyhyphenhyphenvEQ1L4zeLj5/s1600/Med_pyramid_flyer.jpg" height="640" width="492" /></a></div>
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To read more about how to change your diet to reduce inflammation and improve your health, I encourage you to research food plans outlined by Dr. Barry Sears of the Zone Diet and Dr. Andrew Weil.<br />
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And of course, diet changes are not the only way we combat inflammation. Regular exercise, adequate sleep, and stress relief are all powerful tools to heal symptoms of chronic inflammation. If you need help taking the first steps towards better health, <a href="http://www.mindbodyglobal.com/contact.html" target="_blank">contact me</a> today and schedule your free consultation.Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-65784301667569586272014-05-14T08:22:00.000-04:002014-05-14T08:25:53.751-04:00<h4 style="background-color: white; color: #202020; font-family: Georgia; line-height: 18px; margin: 0px 0px 10px; text-align: center;">
<span style="font-family: georgia, times, 'times new roman', serif;"><span style="font-size: x-large;">Got a headache?</span></span></h4>
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<span style="font-family: georgia, times, 'times new roman', serif;"><span style="font-weight: bold;"><span style="font-size: x-large;">Let me help you!<br /></span></span></span><br />
<span style="font-family: georgia, times, 'times new roman', serif;"><span style="font-weight: bold;"><span style="font-size: x-large;">For FREE</span></span><br /><br />If you have an acute headache that you just can't shake, <a href="http://www.mindbodyglobal.com/contact.html" style="color: #336699;" target="_blank">contact me</a> and I will help you relieve the pain with a free single session.</span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;"><br />You will be helping me do research for a new eBook, and I will help you release the pain when nothing else is working. </span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-60361740504889366252014-05-14T08:17:00.000-04:002014-05-14T08:17:02.899-04:00New Coaching Program: Chronic Headache and Migraine Relief<h1 class="null" style="background-color: white; color: #202020; font-family: Georgia; font-size: 48px; font-weight: normal; line-height: 48px; margin: 0px 0px 10px;">
<em style="font-size: 18px; line-height: 1.6em;"><strong><span style="font-family: georgia, times, 'times new roman', serif; text-align: center;"><span style="font-size: 24px;">Spring! </span></span></strong></em></h1>
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<em><span style="font-size: 18px;"><strong><span style="font-family: georgia, times, 'times new roman', serif; text-align: center;">A Time for Growth </span></strong></span></em></div>
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<span style="font-family: georgia, times, 'times new roman', serif; text-align: center;">In many places around the world, the earth is showing signs of renewal. The trees are blossoming, flowers are pushing through the ground, and everything looks fresh and green. Spring is my favorite time of year, and in honor of the season I'd like to share with you my new coaching program for women who experience chronic headaches and migraines.<br /><br />Chronic pain is debilitating, and affects every aspect of our lives: our work, our relationships, and our ability to enjoy life to its fullest. I believe every person has the innate ability to heal--we just have to find the right tools!</span></div>
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<strong><span style="font-size: 18px;"><span style="font-family: georgia, times, 'times new roman', serif;"><a href="http://youtu.be/IGqreTgTiew" style="color: #336699; font-weight: normal;" target="_blank">View my welcome video message!</a></span><br /><br /><span style="font-family: georgia, times, 'times new roman', serif;"><a href="http://www.mindbodyglobal.com/" style="color: #336699; font-weight: normal;" target="_blank">Check out my re-imagined Website!</a><br /><br /><a href="https://www.surveymonkey.com/s/L9YB58Y" style="color: #336699; font-weight: normal;" target="_blank">Take my survey!</a></span></span></strong></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">Wishing you health and happiness, </span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1"><em>Diane</em></span></span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-18563049402921797362014-05-14T08:11:00.001-04:002014-05-14T08:13:32.654-04:00Focus on Women's Health<pre style="border: 0px; box-sizing: border-box; color: #595959; font-family: 'xsphone,phone,xlphone,tablet,xltablet,desktop'; line-height: 1.2857142857142858em; max-width: 550px; padding: 12px 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b><i>Caring for our Caregivers</i></b></span></pre>
<pre style="border: 0px; box-sizing: border-box; color: #595959; font-family: 'xsphone,phone,xlphone,tablet,xltablet,desktop'; line-height: 1.2857142857142858em; max-width: 550px; padding: 12px 15px; vertical-align: baseline; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEhidzjEv30TngwLAHyjOn5dt7nC4HN3tMBCH-Ekd6k1SW4nUS_dBbEqS9p3kTKijARQM7rvOzH_aVOS-X6-b0stAVUr5uQMEfKADgUru4Wc_d1Wr6yfZmNdre6cnLBkdw5Dgo7PQTmO_c/s1600/hawaii.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEhidzjEv30TngwLAHyjOn5dt7nC4HN3tMBCH-Ekd6k1SW4nUS_dBbEqS9p3kTKijARQM7rvOzH_aVOS-X6-b0stAVUr5uQMEfKADgUru4Wc_d1Wr6yfZmNdre6cnLBkdw5Dgo7PQTmO_c/s1600/hawaii.jpg" height="200" width="150" /></a>Women are well known for our ability to care for others, and for our difficulty in caring for ourselves. Whether you are a mother, elder caregiver, or simply a woman who spends extra energy and time doing the hands-on work required to keep the people you love healthy, I acknowledge and thank you for your hard work.
This is not a discussion of whether or not women should be our primary caregivers. This is an acknowledgement that women are, for the most part, our primary caregivers. I sincerely acknowledge and thank all the men who are their family's primary, hands-on caregiver, but this week, let's focus on women.
And yet, there is one way in which women need to improve their caregiving: caring for ourselves. There are many barriers that keep us from practicing self-care: time, money, the availability of help, and, of course, sheer fatigue. However, none of these barriers are insurmountable. So how do we change these habits and start taking care of ourselves?
There are many factors that go into acting on self-care, but the first--and most important--is to make the decision to do it.
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<b style="line-height: 1.2857142857142858em;">You ARE worth it. You DO deserve it.</b></div>
And it is absolutely necessary in order to continue taking good care of others.
Get started today. Take a yoga class or go for a walk. Make time to treat yourself to a healthy meal. <a href="http://www.mindbodyglobal.com/" target="_blank">Take the first steps</a> in getting help relieving your pain, stress, or anxiety.<span style="font-size: 0.875em;">
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Originally published in my <a href="http://eepurl.com/UHyoz" target="_blank">May 2014 eNewsletter</a></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-88146980001943626152014-03-11T04:43:00.000-04:002014-03-11T04:43:04.169-04:00Leading with an Open Heart<div class="p1" style="background-color: white; color: #505050; font-family: Helvetica; font-size: 13.63636302947998px; line-height: 20px;">
<span style="font-family: georgia, times, 'times new roman', serif;"><span style="font-size: 18px;"><strong><span class="s1"><em>Open your heart and relieve your stress</em></span></strong></span></span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1">I</span><span class="s2">n my yoga classes I ask students to "open their hearts" while in poses, the literal instruction being to open the upper chest, spread the collarbones, and counter the effects of sitting and standing with a rounded back and shoulders. So what do our hearts have to do with it?</span></span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">In yoga, we call the center of the chest, directly beneath the breastbone, the heart center. In yogic philosophy this is the location of a <em>chakra</em>, or energy center, and no matter what your philosophical inclination, you may have noticed that when you are stressed you feel tightness, pressure, or pain in this area.* When we feel anxiety, we tend to close in on ourselves, instinctively protecting the vulnerable organs located in our torso. When we are chronically stressed, and our bodies and minds are permanently in "fight or flight" mode, we move through the world in this protective posture, scared to make ourselves vulnerable, and, perhaps, unwilling to open our hearts and minds to new information.</span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">So I invite you to pay attention to your heart center: notice if you carry stress here, or if your back and shoulders are always rounded. And consider: what would be different if you led your life with an open heart? </span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">*Always have chest pain evaluated by a qualified healthcare professional. </span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">Originally published in my <a href="http://eepurl.com/NS6Ov">February 2014 eNewsletter</a>. </span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-27667117007578471112014-01-19T11:00:00.002-05:002014-01-19T11:00:49.952-05:00Setting Intentions for the New Year<div class="p1" style="background-color: white; color: #505050; font-family: Helvetica; line-height: 21px;">
<span style="font-family: georgia, times, 'times new roman', serif;">I have never been a big fan of new year’s resolutions. Although the beginning of the new year is a wonderful time to make positive changes in our lives, the traditional method of making a list of resolutions can be overwhelming, and in some cases, we set ourselves up for failure by having unrealistic expectations.</span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">Positive change is much more likely to become a permanent habit if we show compassion for ourselves during the process of adapting.</span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;"><span class="s1"><b>Change comes gradually.</b></span></span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">Instead of a list of resolutions, I recommend taking the opportunity at the beginning of the new year to assess what works and what doesn’t, set an intention and a specific goal, and break your action plan down into small steps. </span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">For example, if your intention is to be healthier, and your goal is to exercise four days a week, your first step might be to take a walk alone or with a loved one 1-2 times a week for three weeks. You may discover that you love this routine, and want to increase your walking days before the end of the three weeks. This is wonderful! Acknowledge your success, but make sure your expectations do not get ahead of your adaptation. </span></div>
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<span style="font-family: georgia, times, 'times new roman', serif;">With each step, increase the amount of change you are introducing, and most importantly, treat yourself with compassion throughout the process. When you have reached your goal, celebrate! Give yourself full credit for all your hard work!</span></div>
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This article first appeared in my <a href="http://eepurl.com/MeA8H">January eNewsletter</a>.Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-79444545776037732452014-01-11T08:47:00.000-05:002014-01-12T10:32:00.130-05:00My 3-day detoxIn response to my holiday overindulgence in the last few weeks of 2013, I began 2014 with a gentle detox.<br />
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I've always wanted to try this, but have never before had time or the interest in doing the work that is necessary to make a detox accessible--and edible. Although the ingredients are simple, creativity is required in taking those ingredients and making them into something that I'd want to eat, as opposed to eating plain vegetables and counting the hours until I can eat bread again.<br />
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On New Year's Eve, as I sipped my glass of champagne, my body began to scream at me. It had been whining for the last couple of weeks, but it had reached its limit. My knees were hurting, my skin pale, and I was exhausted. And yet, it was the holidays! Have another Christmas cookie!<br />
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By New Year's Day I had decided to do something radical about my diet, but waited, of course, until we came back from a mini-vacation in Prague. A visit to the Czech Republic is certainly not the time to begin a detox.<br />
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We landed in Tirana on the 5th, and on the way home I stopped at my favorite vegetable market to stock up on produce. One of the benefits of doing a detox in Albania is that the produce is fresh, delicious, and inexpensive. If I decide to do this again in the spring there will be even more variety, and it will be fresher and cheaper.<br />
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I used a template from <a href="http://www.mindbodygreen.com/0-10376/3-day-gentle-cleansing-detox-meal-plan.html">Mind Body Green</a> as an outline, and started the first full day we were home. I did not follow a strict plan, but completely eliminated wheat, dairy, sugar, and alcohol, and drank tea instead of coffee in the morning. I ate a lot of fruits, vegetables, walnuts, almonds, and cashews. I couldn't find the rubber seal for our blender until the second day, so the first two smoothies were pretty exciting. Note: a food processor is NOT a substitute for a blender.<br />
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<b>A Super Breakfast</b></div>
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- banana</div>
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- frozen berries</div>
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-handful of walnuts</div>
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- ice and water</div>
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<b>Lunch</b></div>
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- handful of spinach</div>
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- peach </div>
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- handful of almonds</div>
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- ice and water</div>
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Dinners consisted of salad, a variety of steamed vegetables, and protein. The first night I cooked salmon with olive oil, lemon, and salt in the slow cooker, and the second night I adapted Dr. Oz's recipe for <a href="http://www.doctoroz.com/dr-oz-holiday-detox-plan?gallery=true&page=3">lentil soup</a>. The third night was quinoa with lightly roasted vegetables, and my husband had chicken. Salad dressing was olive oil, lemon juice, salt, and a dash of dijon mustard.<br />
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<b>Salad toppings</b></div>
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- avocado</div>
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- green peppers</div>
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- tomatoes</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZU8aVaCsedA9XxP_uJQrhPkHJpiWmHskW56rCOyNowoMWhcXM8yl-s-SWiclGG11VKSBHr_p9TgdAz6eCRcAUpL4XVoXDinBUyTraLOrx34m_5LjR1P9nQDFkhBinpUcXqfJfatL3IxI/s1600/IMG_20140107_170728.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZU8aVaCsedA9XxP_uJQrhPkHJpiWmHskW56rCOyNowoMWhcXM8yl-s-SWiclGG11VKSBHr_p9TgdAz6eCRcAUpL4XVoXDinBUyTraLOrx34m_5LjR1P9nQDFkhBinpUcXqfJfatL3IxI/s1600/IMG_20140107_170728.jpg" height="320" width="240" /></a></div>
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<b>Tabouli</b> with quinoa instead of bulgar.</div>
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- parsley</div>
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- cucumbers</div>
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- green onions</div>
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- tomatoes</div>
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- quinoa</div>
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- olive oil</div>
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- lemon juice</div>
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<b>Lentil soup</b></div>
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- red lentils</div>
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- onions</div>
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- carrots </div>
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- tomatoes</div>
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- olive oil</div>
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- cumin</div>
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- bay leaves</div>
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- freshly made vegetable stock</div>
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I was extremely pleased with the results. I felt energized and less inflamed by the end of the first day, and my knee pain had disappeared by the second day. My skin improved, and I lost a little sag in my waist and bum. I never felt hungry. </div>
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There are many reasons to do a detox, but one of them is to shock yourself out of bad eating habits. I plan to stick to smoothies for breakfast and lunch, and do what I can to make our dinners healthier while not alienating my husband. </div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-29393825210367855052013-12-15T08:50:00.000-05:002013-12-15T14:10:42.646-05:00Staying Well During the Holidays<div class="p1">
<span class="s1"> Parties, punch, presents, and more parties are the hallmarks of the holiday season. Rest, vegetables, and exercise ... not so much. By the time January rolls around, most of us feel a little depleted. So how do we fit self-care into our busy holiday schedules?</span></div>
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<span class="s1"><br /></span></div>
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<span class="s1"><b>Any way we can.</b></span></div>
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<span class="s1"><b><br /></b></span></div>
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<span class="s1">There may not be time for a full yoga class, but what about relaxing in legs up the wall for a few minutes before bed? Even when our normal self-care routines have been edged out by festivities, there are ways to sneak wellness activities into even the busiest of schedules. </span></div>
<ul>
<li class="li1"><span class="s1"> Fatigued, puffy, sore feet, or an insomniac? Try legs up the wall: </span></li>
<ol>
<li> Lie on your side and scoot your bum so that it is flush against a wall. </li>
<li>Roll onto your back and extend your legs up the wall. </li>
<li>(Optional) Place a rolled up blanket or small pillow under your lower back, allowing your hips to hang lower than your waist. Extend your legs up the wall. </li>
<li>With palms facing up, extend your arms out like a T. </li>
<li>Close your eyes, and give yourself five minutes of peace. Need more time? Don't rush to come out of the pose. Stay as long as you'd like.</li>
</ol>
</ul>
<ul>
<li class="li1"><span class="s1">Stressed and overwhelmed? Try a place of peace guided imagery or five minutes of belly breathing. </span></li>
<ul>
<li class="li1"><span class="s1">Belly Breathing Instructions:</span></li>
<ol>
<li class="li1">Lay on your back or find a comfortable seat in a chair or on the floor, perhaps sitting on a cushion so that your hips are higher than your knees. </li>
<li class="li1">Close your eyes or find a single point to focus on. </li>
<li class="li1">Bring your attention to your breath, and begin to slow your inhales and exhales, making your exhales longer than your inhales. </li>
<li class="li1">Place a hand on your lower abdomen, and on your next inhale, direct your breath in to your belly.</li>
<li class="li1">It may take a few breaths to get the hang of it, but eventually you will feel your lower belly expanding like a balloon on your inhales. </li>
<li class="li1">On your exhales, draw your belly back in towards your spine. </li>
<li class="li1">Make sure you keep your spine straight, your shoulders relaxed, and your tailbone tucked throughout your breath work. You will need to make little adjustments throughout your practice to keep from hunching over. </li>
</ol>
</ul>
</ul>
<ul>
<li class="li1"><span class="s1">Depressed, angry, and/or anxious? A few rounds of simple EFT will reduce your stress and help you solve problems. </span></li>
<ul>
<li class="li1"><span class="s1">For complete instructions on how to do EFT, please download your free ebook at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a>. </span></li>
</ul>
</ul>
<div class="p1">
<span class="s1">If nothing works, let me know. We can come up with a plan together. Wishing you a happy, healthy holiday season, </span></div>
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<span class="s1"><br /></span></div>
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<span class="s1"><i><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span>Diane</i></span></div>
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Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-69743032898317083012013-07-20T07:07:00.000-04:002013-09-13T03:27:15.704-04:00Defusing vs. Denying EmotionsA few weeks ago I presented "Joyful Living: Finding Joy Through Stress Relief" to the Intercultural Friends of Tirana, and I found one of the questions particularly intriguing. While discussing the benefits of <a href="http://mindbodyglobal.blogspot.com/search/label/EFT">EFT</a>, we talked about its value as a tool to help defuse strong emotional reactions, and one of the participants was concerned that in defusing our emotions, we were denying them.<br />
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In fact, EFT does not repress emotions, but gives us a way to express them that allows us to move through and past our emotional reaction and consider why we are reacting that way. Getting stuck in an emotional reaction never serves us well, and I have personally experienced how powerful EFT can be in helping me work through strong emotions to a greater understanding of myself and what action I can take to help myself. However, this question was fascinating in that it pointed out how differently emotions are perceived by various cultures.<br />
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In this case, I was an American speaking to an international group in Albania, which is why I believe this is the first time someone has actually voiced this concern. However, I think that the tension between repressing and expressing emotions is a multicultural human experience.<br />
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So, what is the difference? In some cultures, it is the social norm to be expressive about one's feelings. Talking openly about emotions and relationships is expected and considered healthy, sometimes at high volume. Other cultures are more reserved, and deal with feelings quietly and individually. And then there is everything in between. Even within a single culture, such as the United States, each family will have its own expectations of what is appropriate emotional expression. Is there a "right" way to express feelings?<br />
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Of course not. But there is a wrong way to express them. For example, hurting another person, physically or verbally, is wrong. Never dealing with feelings at all is also not a good idea. Even the most stoic person you know has emotional reactions--we are human beings, it's impossible to not have some sort of emotional response. What we do with those feelings is how we are different, and how EFT can help.<br />
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EFT is one of the most self-directed forms of self-care and stress relief that I have come across in my work as a therapist and helping professional. EFT does not tell you what to do with your emotions, but rather, helps you give them a voice in a way that is safe, healthy, and cathartic. EFT does not require props, another person, or a great deal of time--I have practiced EFT during a two-minute time out session to my great benefit, as well as my family's. I invite you to try using EFT by downloading my free instruction manual from <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a>, and if you are interested in learning more about it, send me an email.<br />
<br />Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-41530285170237242782013-06-19T06:34:00.000-04:002013-06-20T06:05:01.349-04:00Maxed Out? 5 Signs You Need Stress ReliefStress can be sneaky. Small irritations build until you suddenly realize you're overwhelmed.<br />
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Stress can be hard to identify. So many symptoms of stress are associated with other issues that it can be difficult to recognize that <u>stress</u> is the problem.<br />
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Stress can be embarrassing. Acknowledging that something or someone is stressing us out can feel like admitting a weakness.<br />
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But stress is completely normal, and if managed early and often, will not prevent us from living full, happy lives.<br />
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To help you figure out when you're maxed out on stress, here are five telltale signs of stress overload:<br />
<ol>
<li><b>You're in physical pain</b></li>
<ul>
<li>An upset stomach, IBS, chronic muscle tension, neck and shoulder pain, hip tightness, chest tightness, jaw pain, back pain ... any medically inexplicable physical pain could be associated with stress.*</li>
</ul>
<li><b>You can't sleep</b></li>
<ul>
<li>It's become a weekly or daily problem: you can't fall to sleep until the early morning, or you go to sleep quickly but wake up too early. You unwillingly pull all-nighters. Your sleep isn't restful because it's filled with vivid, disturbing and/or recurring dreams. When our fight or flight instincts are in overdrive, sleep is one of the first things to be disturbed.</li>
</ul>
<li><b>You're irritable with your loved ones</b></li>
<ul>
<li>We feel safe at home with our family. Unfortunately, that sometimes means that after keeping our emotions in check all day, we express them at home in ways that hurt the people we love. </li>
</ul>
<li><b>You're self-medicating</b></li>
<ul>
<li>You're drinking more alcohol and/or eating more (or less). You're gaining weight. Or losing too much weight. You've started to take drugs, prescription or otherwise. </li>
</ul>
<li><b>Weird stuff is happening</b></li>
<ul>
<li>Twitchy eye? Irregular periods? Losing your hair? Going gray fast? Getting sick? These may all be associated with stress overload.*</li>
</ul>
</ol>
<div>
Learning how to manage your stress is a sign of strength. If you need more info, talk to your healthcare provider or <a href="http://www.mindbodyglobal.com/DianeNickesonMendheimMSWLCSW.en.html">contact me</a> to schedule a free, confidential consultation session. Take care of yourself. Visit <a href="http://www.mindbodyglobal.com/DianeNickesonMendheimMSWLCSW.en.html">www.mindbodyglobal.com</a> and find joy through stress relief. </div>
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<i>*Always consult with your healthcare provider to rule out primary or secondary medical causes of stress symptoms. </i></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-66016384646077470442013-06-12T03:05:00.000-04:002013-06-12T03:05:27.669-04:00EFT in Action: A Personal TestimonialSometimes, it's even hard for me to believe how quickly EFT works.<br />
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For example, yesterday morning was frustrating for me. I do not have childcare on Tuesday mornings, but there was a meeting I wanted to attend. It was foolish of me to think that it was reasonable to expect a 22 month old to cooperate with my schedule, much less enjoy going to an adult meeting, but sometimes I have unreasonable expectations. Needless to say, about a half hour before the meeting time it was clear that we weren't leaving the house, and I had strong feelings about that. (Unreasonable expectations have that effect.)<br />
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I felt myself getting caught up in these emotions, despite the reasonable half of my brain trying to talk me out of it. I did not want to let my emotional reaction carry me away, which would ruin my morning with my son. So, I took a couple of minutes and did a round of EFT. And it worked.<br />
<br />
After <i>only one round of tapping</i>, my anxiety and stress about missing the meeting had reduced enough so that I could think clearly, realize that missing the meeting was not a big deal, and decide what to do next. I was calmer, happier, and better able to take care of my son--and my self. All this after only one round of EFT tapping.<br />
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EFT works, and it works fast. If you'd like to learn how to use this technique to help you quickly diffuse strong emotions, please contact me at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a>. I look forward to talking with you!Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-46637313408908008062013-06-10T03:41:00.001-04:002013-06-11T02:39:47.058-04:00EFT in the NewsEmotional Freedom Technique (EFT) tapping works, but if you're skeptical, I don't blame you. Eastern healing concepts such as acupressure are still relatively new to Westerners, and research proving EFT's effectiveness is still building. However, EFT is the most effective and fastest form of anxiety/stress relief and preventative self-care I have ever experienced, and, once learned, can be practiced without a partner, making it extremely accessible.<br />
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I invite you to download my free e-book, "<a href="http://www.mindbodyglobal.com/">EFT for Self-Care: A Step-by-Step Guide for Beginners</a>," learn the basics of EFT, and see for yourself. Try using EFT the next time you are feeling overwhelmed and stressed, and I bet that you will feel calmer, more focused, and better able to tackle your challenges after just one session. </div>
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Need more info? Read about EFT in the news!</div>
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Women's Heath Magazine: <a href="http://blog.womenshealthmag.com/scoop/do-this-with-your-hands-to-relieve-stress/">Do This With Your Hands to Relieve Stress</a></div>
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The Dr. Oz Show: <a href="http://www.doctoroz.com/videos/introduction-emotional-freedom-technique">Introduction to Emotional Freedom Technique</a></div>
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Huffington Post: <a href="http://www.huffingtonpost.com/serina-deen-md-mph/eft_b_1536431.html">Tapping Away Trauma</a> and <a href="http://www.huffingtonpost.com/larry-burk-md/eft-tapping_b_3269995.html">The Tipping Point for Tapping: EFT Goes Mainstream</a></div>
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Efficacy research published by the NIH in <a href="http://www.ncbi.nlm.nih.gov/pubmed/19913760">2009</a></div>
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Interested in learning more about how to use EFT for self-care and healing? Contact me at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a> to ask questions or schedule your free consultation!</div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-61911867889289908132013-06-06T08:41:00.002-04:002013-06-06T08:41:24.230-04:00Basic EFT Instructions<div class="p1">
The following is an excerpt from my e-book, "EFT for Self-Care: A Step-by-Step Guide for Beginners," available for FREE at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a>. </div>
<div class="p1">
<br /></div>
<i>* EFT is not appropriate for use with mental health disorders and is not a substitute for mental health treatment from a licensed professional. If you have any concerns or are experiencing symptoms of a mental health disorder, please consult with your healthcare provider before engaging in this or any other self-care program.* </i><br />
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<span class="s2"><b>How to practice Emotional Freedom Technique </b></span></div>
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<span class="s1"></span><br /></div>
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<span class="s1">Keep a pencil and paper handy for each tapping session. </span></div>
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<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1"><i>Step 1</i> - Identify the Problem</span></div>
<div class="p3">
<span class="s1">Select a problem you want to work on and a feeling that accompanies the problem. For example, if you are having trouble at work, your problem might be: “I am angry at my co-worker.” </span></div>
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<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1"><i>Step 2</i> - Flesh out the Problem (Optional)</span></div>
<div class="p3">
<span class="s1">Dig a little deeper to get into the specific aspects of the issue. Perhaps you are angry because your co-worker did not do his or her share of the work on a joint project. If other feelings or thoughts come up, record them as well. </span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1"><i>Step 3</i> - Establish a Baseline</span></div>
<div class="p3">
<span class="s1">Rate the intensity or level of distress associated with each thought and feeling on a scale of 0-10, zero indicating no distress at all and ten being the highest distress you can imagine. This is a SUDS scale (Subjective Units of Distress Scale). </span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">For example, for this problem, you might feel frustration, fear of negative feedback, and anger. Record your level of distress next to each aspect.</span></div>
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<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">Anger: 7</span></div>
<div class="p3">
<span class="s1">Frustration: 8</span></div>
<div class="p3">
<span class="s1">Fear: 6<span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span> </span></div>
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<br /><span class="s1"></span></div>
<div class="p2">
<span class="s1"></span></div>
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<span class="s1"></span></div>
<div class="p3">
<span class="s1"><i>Step 4</i></span></div>
<div class="p3">
<span class="s1">Prepare the statements you will use while tapping. Each statement should include an acknowledgement of a distressing thought or feeling you identified and an affirmation. </span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">For example:</span></div>
<div class="p3">
<span class="s1">“Even though I am angry at my co-worker, I deeply and completely accept myself.” </span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">For your affirmation you may also use phrases such as “I choose ...,” “I trust ...,” “I understand ...” and “I can learn to ....” Any positive statement that encourages health and self-acceptance is appropriate. You can address three separate aspects of your distress in three different statements, or repeat the same statement three times in your setup.</span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1"><i>Step 5</i> Perform the Tapping sequence:</span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">Your fingertips are an acupressure point, so make sure you are tapping with the tips of 3 or 4 of your fingers. Tap gently, quickly, and approximately seven times on each spot. Refer to the “Diagram of Tapping Points” found below:</span></div>
<div class="p4">
<span class="s2"><b></b></span><br /></div>
<div class="p5" style="text-align: center;">
<span class="s2"><b>Diagram of Tapping Points</b></span></div>
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<span class="s1"><span class="Apple-tab-span"> </span> <span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span> </span></div>
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<span class="s1"> </span></div>
<div class="p3">
<span class="s1">Setup: </span></div>
<div class="p3">
<span class="s1">KC - karate chop. While repeating your statements, tap the sides of your fingers against the side of your hand. Either hand is fine, but stick with the same hand once you begin.</span></div>
<div class="p2">
<span class="s1"><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span><span class="Apple-tab-span"> </span> </span></div>
<div class="p3">
<span class="s1">Then tap in the following order:</span></div>
<ol class="ol1">
<li class="li3"><span class="s1">EB - eyebrow</span></li>
<li class="li3"><span class="s1">SE - side of the same eye</span></li>
<li class="li3"><span class="s1">UE - under the same eye</span></li>
<li class="li3"><span class="s1">UN - under the nose</span></li>
<li class="li3"><span class="s1">CH - chin</span></li>
<li class="li3"><span class="s1">CB - collarbone</span></li>
<li class="li3"><span class="s1">UA - under the arm, just under the armpit </span></li>
<li class="li3"><span class="s1">TH - top of the head in a circle</span></li>
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<span class="s1">While tapping on each point, highlight a specific aspect of your stress, such as “this anger,” “this fear,” “this frustration.” These are called “reminder phrases.” Go with the flow, tapping on what comes up. Let your instincts guide you. Complete at least one full sequence before pausing, and you may want to do two or three rounds of tapping before pausing.</span></div>
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<span class="s1"><i>Step 6:</i> Pause and Reflect</span></div>
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<span class="s1">When you pause, stop and ask yourself if anything new has come up. If yes, record these new thoughts and feelings and prepare new statements if needed. Don’t forget to take SUDS ratings for the new aspects of your stress. </span></div>
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<span class="s1"><i>Step 7:</i> Continue Tapping</span></div>
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<span class="s1">Tap a few more rounds, and when you feel you have made progress or it feels like it is an appropriate place to stop, go back to your statements and take SUDS ratings for each of them. </span></div>
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<span class="s1">If your distress is decreasing, great! You may choose to continue working or decide that your stress is now at a manageable level.</span></div>
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<span class="s1">If it is increasing, don’t worry or give up. Sometimes stress initially increases during EFT because we are giving a voice to our distressing thoughts and feelings. Although they are always lurking in the back of our minds, it can be unpleasant to acknowledge these thoughts and feelings. If you feel comfortable doing so, keep tapping! If you need to stop, use a debriefing tool such as five minutes of diaphragmatic breathing to decrease your level of distress before returning to your normal activities. </span></div>
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<span class="s1">If you have been practicing EFT for a long time and your SUDS rating is not decreasing, there may be an underlying issue feeding the presenting problem, such as a previous experience or another layer of the problem. Ask yourself, “When have I experienced this before?” Or, “What else could this be about?” Go with whatever comes up, and begin tapping on that.</span></div>
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<span class="s1">Remember that although EFT is safe to use on your own, it can be very powerful, especially if you uncover underlying issues or memories that are feeding your stress. It is very important to practice EFT in a safe place, perhaps with someone you trust, and that you have debriefing strategies you can use to calm yourself. If you feel uncertain about beginning this practice on your own, I invite you to contact me at <span class="s4"><a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a></span> for more information about 1:1 stress relief coaching with EFT.</span></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-23782041562211309792013-05-30T08:45:00.001-04:002013-05-30T13:31:05.713-04:00Distance Coaching: why you should give it a tryTelecommuting. E-mail. Video chatting. Instant messaging. Blogging. Status updates. Tweeting. Pinning. Through the innovations of communications technology, these methods of connecting to others have become part of our mainstream culture.<br />
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But telecoaching--that's just weird, right? Even my spell check doesn't acknowledge it.<br />
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But distance coaching IS a viable option, particularly for anyone who doesn't have easy access to an in-person coach. Whether it is because you are unable to fit an office visit into your schedule, live somewhere where a coach or counselor is not within driving distance (or not one that speaks English), or simply prefer to work from the privacy and comfort of your home, e-coaching gives you the ability to take steps to improve your quality of life on <i>your</i> time.<br />
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Coaching by phone, email, or video chatting is effective, and has been proven to be so by the success of online coaching websites such as the Baby Sleep Site. There is also <a href="http://edweb.sdsu.edu/people/arossett/pie/Interventions/ecoaching_2.htm">research</a> that demonstrates that distance mentoring is comparable to in-person mentoring. In fact, it can be more effective, since it may be easier to access than an in-office visit.<br />
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Perhaps the biggest concern about e-coaching is that it might lack the personal touch of meeting with your coach in person. If in-person meetings are the only form of human contact you feel comfortable with, or if you are not comfortable with the technology, then yes, you may never be a good fit for online or telephone coaching or counseling. However, if you are able to connect with friends, family members, co-workers, and service providers using e-mail, the telephone, social media, and Skype, then you should give online coaching a chance.<br />
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Mind Body Global Wellness offers <a href="http://www.mindbodyglobal.com/InvestinYourself.en.html">two types of distance stress-relief coaching</a> to meet your needs:<br />
<ol>
<li><a href="http://www.mindbodyglobal.com/InvestinYourself.en.html">1:1 live sessions</a> using the telephone or video chatting technology such as Skype</li>
<li><a href="http://www.mindbodyglobal.com/BeCALM.en.html">CALM Plans</a>, which are comprehsive stress relief e-books <b>customized</b> to meet the needs of each individual client, and include follow up support via email. </li>
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Corporations also benefit from hiring a distance coach, since consulting and presentations delivered electronically obviates the need to pay for the expert's travel expenses, and may be priced more affordably than on location services. </div>
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Mind Body Global's mission is to give <i>all people</i> access to stress relief by pricing its distance coaching at affordable rates. If you know that you need help relieving your stress, but feel that a particular product or service is beyond your means, please contact me at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a>. Sliding scale rates may be available, and may be subject to a means test. I look forward to talking with you!</div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-65368649484638016642013-05-29T08:10:00.001-04:002013-05-29T10:17:51.715-04:00Beyond the Butterflies: Relieving the Stress in Your Body<div style="text-align: center;">
<b>"What tools are available to me to relieve stress-induced tension and pain?"</b></div>
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Sometimes, simply developing a holistic understanding of your pain helps to relieve it. For example, once you are aware that the tightness in your chest is a symptom of stress, you can work on reducing your stress, or at the very least, release your fear that the pain is indicative of a larger health problem. You can also develop an awareness of your stress patterns. For example, if you only experience chest pain during exams, you can be reasonably sure that your pain is related to stress, and can choose to allow more time for stress-relief and self-care.* </div>
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For chronic pain and stress, or if you need help creating a self-care routine, Mind Body Global Wellness offers a variety of tools to help you relieve your stress. Here are a few examples:</div>
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<li>Emotional Freedom Technique (<a href="http://mindbodyglobal.blogspot.com/2013/05/relieving-stress-with-emotional-freedom.html?m=0">EFT</a>)</li>
<ul>
<li>An effective stress-relief technique that combines acupressure with cognitive restructuring. Visit <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a> to download your free instruction manual. </li>
</ul>
<li>Guided Imagery</li>
<ul>
<li>A guided meditation practice that uses suggested visualizations to relieve stress and gain insight.</li>
</ul>
<li>Mindfulness Meditation</li>
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<li>A meditation technique that relieves stress by helping us learn to disengage from stressful thoughts and feelings. By returning our attention to a single focus, such as the sound of our breath, we train ourselves to let negative thoughts and feelings go. </li>
</ul>
<li>Diaphragmatic Breathing</li>
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<li>Practicing slow, deep breathing of any kind will reduce your anxiety, increase your ability to focus, and promote overall physical and emotional health. Practicing diaphragmatic breathing is the most effective, and has the added benefit of being a gentle abdominal workout.</li>
</ul>
<li>Yoga</li>
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<li>Practicing either restorative or power yoga will help relieve your stress. Practice power yoga when you need to build heat and "work the stress out." Practice restorative yoga before bed to prevent insomnia, or whenever you need to relax and be gentle to yourself. </li>
</ul>
<li>Lifestyle Coaching and Counseling</li>
<ul>
<li>Mind Body Global's 1:1 e-coaching sessions and CALM Plans will not only help you learn how to practice specific stress relief techniques, but will provide a comprehensive wellness assessment and recommendations for making changes to reduce future stress.</li>
</ul>
</ul>
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Questions? Ready to get started? Please visit <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a> to contact me, learn more about stress relief, or purchase an affordable stress relief coaching package. </div>
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<br />
Just joining me? You may want to go back and read Parts <a href="http://mindbodyglobal.blogspot.com/2013/05/beyond-butterflies-recognizing-stress.html">1</a> and <a href="http://mindbodyglobal.blogspot.com/2013/05/beyond-butterflies-locating-stress-in.html">2</a> of the Beyond the Butterflies series.<br />
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<i>*Remember, physical symptoms must always be checked out by your healthcare provider, and if you are experiencing chest pain or other symptoms of a heart attack, please go to the hospital or call your doctor immediately.</i></div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-13261311856931267732013-05-21T07:52:00.000-04:002014-03-11T10:26:04.638-04:00Beyond the Butterflies: Locating the Stress in Your Body<div style="text-align: center;">
<b>"So now that I've realized I may be holding stress in my body, how do I release it?"</b></div>
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First, you need to locate the stress in your body, and then, you need to understand why it's there.<br />
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Our minds can be poets, and they can also be smart-alecks. In order to understand why your stress-induced tension or pain has taken residence in a particular part of your body, you need to understand the metaphor or association that your mind may be employing in choosing that spot.<br />
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For example, take the case of the client with the <a href="http://mindbodyglobal.blogspot.com/2013/05/beyond-butterflies-recognizing-stress.html" target="_blank">persistent, oddly located headache</a>. The spot on our foreheads between our eyebrows is the location of one of Eastern medicine's energy centers, or <a href="http://www.medicalacupuncture.org/aama_marf/journal/vol17_3/article_5.html" target="_blank">chakras</a>. This particular chakra is commonly associated with intuition, and by understanding the potential connection between this place in her body, her pain, and what was happening in her life, my client was able to relieve her headache.<br />
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To experience the connection between your mind, your stress, and your body, I invite you to join me in a short guided imagery:<br />
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Take a few long, deep breaths, and when you're ready, close your eyes.<br />
Locate a place of tension, tightness, or pain in your body. Focus all your attention on that place. Notice what you see.<br />
What does this spot look like? How deep is it? How wide is it? Does it have a color? Does it have a texture? If you were to touch it, what would it feel like? Notice everything about this spot--all the details.<br />
Now, I invite you allow an image to form in this spot in your body.<br />
What is appearing? It could be a person, someone you know or a stranger. It could be an object. It could be a place. It can be anything at all. What is it?<br />
Why is it there? If it could speak, what would it say?<br />
Now I invite you to return all your attention to your breath, taking a few long, deep, cleansing breaths. When you're ready, open your eyes.<br />
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Now write down everything you saw. This step is very important, as we develop our understanding through the process of writing it out. For more information, you may want to Google "(whatever you saw) + universal symbol."<br />
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Guided imagery and other mind-body <a href="http://www.mindbodyglobal.com/BeCALM.en.html" target="_blank">stress-relief and healing tools</a> work quickly because they take an expressway straight to the core of your distress, which allows you to understand what you're feeling and why you're feeling it much, much faster than hours and hours of analysis.<br />
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When practicing stress-relief, I encourage you to try new things, even if they seem odd or unfamiliar. If something works, great! And if it doesn't, try something else! *<br />
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Continue to Part III of <i><a href="http://mindbodyglobal.blogspot.com/2013/05/beyond-butterflies-relieving-stress-in.html?m=0">Beyond the Butterflies: Relieving the Stress in Your Body</a>.</i><br />
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<i>*Mind Body Global Wellness respects the beliefs of people of all faiths, and works to ensure that any stress-relief coaching it provides fits with each individual's or organization's values. </i>Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-66370550410331221602013-05-15T10:24:00.000-04:002013-05-29T10:19:34.564-04:00Beyond the Butterflies: Recognizing Stress in Your Body<blockquote class="tr_bq">
<b>"I have butterflies in my stomach."</b> </blockquote>
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<b>"My stomach is tied in knots." </b> </blockquote>
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<b>"I have a sinking feeling ..."</b></blockquote>
Most people know that the above statements indicate anxiety. Gastrointestinal distress, being obvious and demanding, gets the most attention, but did you know that your <a href="http://www.yogajournal.com/practice/2753" target="_blank">hips</a> can be affected by stress?<br />
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Stress can affect every part of our body, and sometimes the tightness, tension, or pain will dissipate once the source of the stress has been removed. If you've ever suffered through shoulder pain at work, planned to get a massage but didn't have time, and then forgot to do so because the pain just disappeared, that's what happened. However, in the case of chronic stress, physical expressions of stress may feel like a permanent fixture in your body.<br />
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It is common for symptoms of stress to show up in the stomach, neck, shoulder, back, and pelvis, but we can store stress anywhere in our bodies. When people experience severe stress they sometimes feel odd or painful physical sensations long after the event has ended and/or physical healing is complete. This type of stress can be particularly sneaky, as there may not be a clear connection between our stress and that area of our body.<br />
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For example, I once worked with a client who consistently complained of a headache in the center of her forehead, but had ruled out all medical causes of this pain. Through <a href="http://mindbodyglobal.blogspot.com/2013/05/relieving-stress-with-emotional-freedom.html" target="_blank">EFT</a> and guided imagery, my client realized that this pain increased when she did something despite her instincts telling her not to. In other words, when she ignored her gut feeling, her intuition screamed at her, and over the course of several months her intuition had been doing a lot of screaming. However, by recognizing what was causing her physical pain she was able to change her behavior, and her persistent headache eventually went away.<br />
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Any experienced massage therapist, mental health professional, or yoga instructor could cite dozens of examples where a client's emotional or psychological distress manifested as an unpleasant physical sensation. Although it is imperative that we get these symptoms checked out by a healthcare professional and not assume that they are psychosomatic, once we have established our physical health, it is equally important to <i>listen</i> to what your body might be trying to tell you.<br />
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Continue to Part II of <i><a href="http://mindbodyglobal.blogspot.com/2013/05/beyond-butterflies-locating-stress-in.html" target="_blank">Beyond the Butterflies: Locating the Stress in Your Body</a>.</i>Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-90339866372616458592013-05-13T07:15:00.001-04:002013-06-03T04:54:53.371-04:00Relieving Stress with Emotional Freedom TechniqueEmotional Freedom Technique [EFT] is a powerful mind-body self-care tool that helps bypass the barriers keeping you from achieving emotional balance, physical health, and self-awareness. EFT can help you identify the source of your stress, relieve the symptoms of stress, reveal healthy, positive choices that will help you move forward, and remove any mental or emotional blocks that keep you from acting on these choices. The best part is that EFT is a tool that is--quite literally--at your fingertips, and once learned, can be practiced on your own.<br />
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<span class="s1">EFT works by combining gentle acupressure point stimulation--“tapping”--with cognitive restructuring and mindfulness. It is a fast, effective approach that blends the fundamentals of acupuncture theory and cognitive-behavioral therapy (CBT) (without needles, of course!). As you tap on particular acupressure points on your body, you say statements that help you zero in on what is really causing your distress. By bypassing the "noise" in your mind--noise such as negative judgements, self-doubt, and blame--you get straight to core of your problem, and heal from stress faster.</span></div>
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EFT is, at its core, a mindfulness practice that helps open our hearts and minds to self-awareness and the possibility of change. The gentle tapping keeps our energy moving and our minds focused, and the statements allow us to determine exactly what we need to do to feel better. When we are stuck, EFT is the catalyst that helps us move forward. <span class="s1"></span><br />
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If you'd like to learn more about how EFT can relieve your stress, please visit my Website at <a href="http://www.mindbodyglobal.com/">www.mindbodyglobal.com</a> and download my free e-book, "EFT for Self-Care: A Step by Step Guide for Beginners." </div>
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Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0tag:blogger.com,1999:blog-7620018721573548931.post-27087716984272035622013-04-05T14:05:00.002-04:002013-04-05T14:06:10.513-04:00Wellness is within YOUR reachWelcome to Mind Body Global! Thank you for visiting my blog, and for taking the first steps on your path to health and wellness.<br />
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Stress affects all aspects of our lives: our physical health, our relationships, and ability to move forward, but stress doesn't have to ruin our lives. No matter what kind of stress you are experiencing, there is something you can do to relieve it.</div>
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When we're exhausted, overwhelmed, and busy, it's hard to take action to relieve our stress. Self-care seems like just another task to add to our to-do list. However, allowing stress to become chronic can lead to significant health problems such as insomnia, physical pain, and anxiety. </div>
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Mind Body Global offers a variety of wellness services within <i>your</i> reach. All you need is access to the internet or a telephone, and just enough motivation to reach out for help. I specialize in yoga instruction, Emotional Freedom Technique, Guided Imagery, breath work training, and wellness consulting, and will customize your self-care plan to meet the needs of your budget. </div>
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I encourage you to visit my <a href="http://www.mindbodyglobal.com/" target="_blank">Website</a>, schedule a free session, and check back at this blog for more information on how you can reduce the stress in your life!</div>
Diane Nickeson-Mendheimhttp://www.blogger.com/profile/15500434865793579053noreply@blogger.com0