The Healing Nest Blog Archive

Blog Address Change!

2008-10-05T13:42:00.000-07:00

I am happy to say that I've made it possible for viewers of The Healing Nest to have access to this blog's RSS feed!

For some reason there was a glitch with this address which did not make it possible for wonderful readers like to you subscribe to my blog.

So, I've moved my site to a new blogspot address (the name is only slightly modified; a "the" was added to the address) and all of my new posts will appear there!

Here's the new address: http://thehealingnest.blogspot.com

Go on over and check it out! You now can update your bookmarks and site feed information, too.

I will use this old site as an archive site. All of my posts (from December 2006 - September 2008) will be accessible here and there will be a link to this archive from my new site.

See you in the land with the extra "the"!

peace and positive change,

Courtney

Sneak Peek...

2008-09-25T12:51:00.001-07:00

I have been moving a little slowly lately, so my apologies for not writing here more frequently. These gray skies are making me feel sluggish and I seem to want to sleep a lot these days. My grief process has sure added more nap time to my schedule. Sheesh.

But I do have one mini accomplishment to share with you. I have just devised my 2-hour fall special (after long, long brainstorming sessions) and my postcard order is at the printers as I write this!

I want to give you a sneak peek at what goodies are in store for you this fall. So, here you go...

Autumn Special: Pumpkin Spice

This autumn, surround yourself with light and warmth while taking in the nurturing scents of pumpkin, cinnamon, and clove.

This two-hour experience includes:

• A citrus spice foot spa, warm herbal chai, and a light fall-inspired snack to awaken your senses.

• A full-spectrum light therapy session to boost your mood.

• A pumpkin spice body polish treatment to revitalize your skin.

• A hot stone massage using heated basalt river stones for deep relaxation and warmth.

Cost: $120. Gift Certificates Available.

What a way to embrace the coming of fall! This is going to be a fun special and I am lucky to benefit from all of those wonderful autumnal smells as well.

Alright, I'm off to receive a massage, so I'll say goodbye for now. But my goal is to write here much more often and to offer exercises, prompts, and other bits of healing wisdom for you. Thank you for your patience as I work my way through the fog.

pumpkinly yours,

Courtney

Catalytic Musings

2008-09-17T21:17:00.000-07:00

"Catalyst for Beauty," collage, 4" x 5"

1. Chemistry. a substance that causes or accelerates a chemical reaction without itself being affected.
2. something that causes activity between two or more persons or forces without itself being affected.
3. a person or thing that precipitates an event or change.
4. a person whose talk, enthusiasm, or energy causes others to be more friendly, enthusiastic, or energetic. Source: Dictionary.com

Have you seen the movie Amelie? This film is on my top-ten list of favorite movies in large part because of the catalytic actions of the main character Amelie. Through her deliberate actions she ignites an artist's creativity, teaches a grumpy man a lesson, sparks a reunion of once-estranged family members, and helps repair a widow's broken heart. And she does all of these things with curiosity, compassion, and hint of mischievousness.

In what ways have you been Amelie-esque in your life? In what ways have you been a catalyst for change of some kind?

Try this:
Freewrite about your feelings about being a catalyst. Is this a comfortable place for you to be? Or do you feel awkward or uncomfortable in the role? Perhaps you've been the recipient of some catalytic intervention. What was this like? Write for 15 minutes without stopping and see if you can write fast--like you're sprinting on a track. Keep the pen moving as much as possible and allow yourself to be messy.

Spine Metaphor

2008-09-12T22:11:00.000-07:00

"Spine Hawk," mixed media, 4" x 6"

Alright, creative wonderfuls,

I know that you think about your spine. I just do. It's rare that someone comes to me for massage and doesn't ask for their back to be addressed. I don't often hear comments like, "You know, today my back feels so loose and free, you can just avoid even touching that area." So that is how I know you think about your spine. Or at least you spend a portion of each day feeling and interpreting sensations in your back and spine.

So I invite you to tinker with this writing exercise (below). If your spine were another "thing" in the world, what would it be? And please, please, oh please consider emailing me your metaphor writing for inclusion in my next issue of The Healing Nest Newsletter. Oh, pretty please. Email: cputnam@rising-bird.com

Writing Prompt: Spine Metaphor
What is the life of your spine like? On a typical day, do you feel expansive in this area or cramped and compressed? Write about the purpose and function of your spine, as well as how you experience your spine in your body. Now imagine your spine is not your spine at all, but something else. Is it a ladder for your headaches to climb to reach your head? Is it a river flowing from your cranium to your sacrum? Is it a snake? A rain stick? If you get stuck in your writing, I recommend that you connect with your spine by doing some small movements and stretching in your torso. What does it feel like when you bend forward, back, or to the side? How does your spine respond when you engage with it? Perhaps this movement will help you to reveal the metaphor.

Landslides

2008-09-02T17:24:00.000-07:00

"My Island," mixed media collage, 6" x 7"

My, has it been over two weeks since I last posted here? I thought about writing last week and then this last weekend -- and both times I got cold feet. I had that feeling I used to get as a high school student when the longer I was quiet in class, the harder it was to speak. I used to get red blotches on my neck just thinking about raising my hand to answer a question. But I digress a bit. I don't have red blotches this time; I just feel a little shy.

I created the above piece today when reflecting on where I've been these past two weeks. I do feel like I've been on an island -- a little island of grief. And just when I think I'm ready to leave my island, I slip off the edge and fall. I am still so curious how grief can come like a sudden landslide. I can feel fairly steady and then I'm flat on my face and sludging through mud. The little things seem to cause my fall. Last week when playing cards with my partner, I felt the loss of my dad so keenly I couldn't breathe. With cards fanned out in my hands, my body suddenly remembered the marathon games of "manipulation" I played with my dad. I didn't expect this memory to surface, and there I was falling again.

This Jane Kenyon poem reminds me of the the little things that can create mountains--or landslides--of emotion.

What Came to Me

I took the last
dusty piece of china
out of the barrel.
It was your gravy boat,
with a hard, brown
drop of gravy still
on the porcelain lip.
I grieved for you then
as I never had before.

Try this:
Think of the physical details of your life--household objects, jewelry, trinkets, stones, clothing, dishes, etc. Choose one you are energetically drawn to and write for 15 minutes about this object. What feelings does this object conjure for you? What big idea, feeling, or event does this small object carry for you? Allow yourself to feel whatever emerges as fully and deeply as you wish. And remember to breathe. Breath will calm you and reconnect you to your heart center.

Deep Loss

2008-08-16T16:18:00.000-07:00

I'd like to officially introduce you to someone. The picture above is my dad, Ed Putnam, who died this past Tuesday morning, August 12. He died at home (in the house he built) with his family around him. Some of you know about my dad's struggle with kidney cancer--a struggle which began in January of this year. It's been a tumultuous ride these past 7 months, and I find it hard to contain or even encapsulate the events of this year.

I will say, though, that my relationship with my father deepened during this time, and that my healing work kept me afloat in ways I am just starting to grasp. One dear client who knew of my struggles asked me during a session, "How do you care for other people and hear other people's problems when you have such big stuff going on in your own life?" It was such a good question. I surprised myself when I heard myself replying, "I find it very grounding and centering to give bodywork. I can tune into the relaxed breath of my clients and the sacred space I have created for healing." I also heard myself say something about the universal nature of suffering--that I can connect to the suffering of others (even small moments of suffering or discontent) while holding my own sadness about my father because it all comes from the same source. Suffering is suffering. Grief is grief. Loss is loss. The specific circumstances and degrees of intensity may differ, but I have a hard time ranking or categorizing these things. Until my client asked me her question, I hadn't realized that I truly felt this way.

So while I may be taking some time off right now to attend to my sadness and that of my family (I'll be back giving sessions again during the week of August 25), please know that when you come to see me it's okay to mention my loss (I know, it's hard to know what to say when someone has lost a loved one) and it's okay to focus on YOU during your session. Prior to each session I give, I create a safe space for you to relax, find relief, and heal. Rest assured that I will find my own time for my own healing (Olympus Spa here I come!). This time is for you and I am honored to witness whatever it is that you bring to your sessions.

I also want to mention that my posts here may be few and far between or very frequent with many philosophical musings about the nature of life and death, of healing and illness, and of finding inner peace. Right now I am reading Thich Nhat Hanh's No Death, No Fear, and I imagine many of his words will make their way to this blog as well.

peace and healing,

Courtney

Creatively Ignited!

2008-07-28T19:12:00.000-07:00

This last Sunday I offered "Writing from Your Body," the first workshop in my "A Year of Living in Your Body" series. For four hours I led my lovely and creative participants in exercises with breath, sensory experience, movement, and physical touch. We wrote from our feet, intestines, and hearts; engaged with all of our senses; took a centering walk; breathed into our bellies; wrote in different positions and locations; shook out stress and balanced our brain hemispheres; and shared the messages we received from our bodies in a safe and open setting. And much, much more! Wow!

I want to send a scrumptious thank you out to my participants! You were sensorily-activated, bodily-focused, and creatively-ignited writerly rock stars! This was my first time leading such a long workshop--and yet those four hours felt like absolute PLAY for me. And even though I played facilitator, I did have some interesting moments of my own writing, including the discovery that "my pelvis is a bowl in my body, catching the contents of my desires--a bowl to catch my heart when it drops." I think there's a poem hidden in there.

One of the books that I introduced to the group (and that influenced my workshop) is Laraine Herring's Writing Begins with the Breath: Embodying Your Authentic Voice. If you have any interest in how breath (and being fully in your body) can allow for a deeper writing experience, Herring's book is a must-read.

In honor of my workshop, here is a little exercise you can try as a way to engage with your body in a different way. Choose of these pairs of words and write from the part of the body with an awareness of the sense listed. For instance, if you were to draw "elbow" and "smell," imagine what your elbow might smell on a daily basis. Lemon pledge? Pizza dough? Printer toner? And feel free to write in the voice of that part of the body. You never know--perhaps your teeth have something to get off their chest, so to speak!

teeth - smell

eyes - touch

knees - sight

hands - taste

heart - sound

Saying No = Opening to Yes

2008-07-14T11:49:00.001-07:00

“I’m learning to embrace the word no, for balance, for equilibrium and to honor my intuition. Like a box, no provides walls and boundaries. It’s a container, a framework in which creativity can come forth with controlled abandon. No stops me in my tracks and opens up a new place for me to begin. It can hold possibilities. Time for me and my ambling.” --Susan Wooldridge, Foolsgold: Making Something from Nothing and Freeing Your Creative Process

“Soon I realize I am saying yes, and inner yes, supported and held in place by an outside no. Yes to doing what I want. Yes to how I feel.” --Susan Wooldridge

While in Hawaii with my family over the past week, I was immersed in constant activity and interaction. It was heaps of fun. Well, most of it anyway. But since being back home in Seattle I realize that I hadn’t had much privacy or down time. You see, we were all sharing a small condo together. (We = six adults and a baby.) Boy was it noisy, cluttered, and alive with movement!

During the first half of the trip I hadn’t really noticed the close quarters and lack of private time so much. In fact, I was enjoying the shared space and constant stimulation, introvert though I am. But this soon grew overwhelming and a tad exhausting. One day I realized that I hadn’t even had a moment to use the bathroom without a worry that someone else was waiting to use it! And I noticed that I had only read seven short chapters in Foolsgold, when normally I would have devoured one or two whole books.

So when I was asked whether I wanted to join the evening festivities of a road trip and dinner on my last evening of the trip, I heard myself utter “No thank you.” I felt a little ripple of a wave inside my stomach guide me to stay home with my books and journal and computer—and the silence. Oh, the silence. Except for those rhythmic ocean waves, of course. And the tropical birds cooing about. And the clicking of my computer keys. My body softened the moment I said no.

Susan Wooldridge is right: sometimes when you give the world an outward no, you are actually giving yourself a powerful inner yes. You are giving yourself permission to be yourself in this very moment with what you feel you need. She’s also insightful when she notices that no can hold possibilities. When I say no thank you to one thing, I say yes, please to a multitude of other things. And most importantly, I say yes to me.

Try this:
Listen to your gut when you are asked to do something. Perhaps you really must do this thing (after all, there are tasks that we must complete even if we don't want to), but if you do truly have a choice, consider asking yourself what you really want. Try on "no thank you" once in a while. See what possibilities open up for you when you say yes to yourself and your desires.

Aloha

2008-07-03T11:11:00.000-07:00

Mixed media collage: "Super Girl Goes to Hawaii," 9" x 12"

I'm off to Hawaii for about a week with my family and created this piece above to send me on my way. I may be able to blog from where I am staying, so stay tuned for tales of adventure, wisdom, and healing from the Pacific Islands!

And here's a little bit about aloha:

"Summing up, one islander says aloha means 'Hello, goodbye, love, compassion, welcome, good wishes. It means belonging to others with a common humanity. It's defined better as a feeling in the heart than by words.'" (Answers.com)

I send you all some aloha spirit. I feel so thankful that you are part of my little community.

Peace and Mahalo,

Courtney

Ask and Your Body Will Speak

2008-06-21T19:18:00.000-07:00

I created this art piece the other day and titled it "She Asks Her Hand Why it Hurts." In this scene, these whispering birds represent the kind of dialog we can have with ourselves regarding our own discomfort. Sometimes I imagine a little voice in my mind which asks a little voice in a part of my body (such as my hand), "Why do you hurt?" or "What do you need?" When I listen carefully, I can usually hear a response. The hand might say, "I worked too hard today" or "I gave too much to others this week" or "You forget all about me when you work on the computer." When I can quiet the clatter in my mind for a few long breaths, I usually receive some insight. What do you hear when you ask a part of your body how it feels?

Try this:
Find a quiet place where you can focus inward. Locate an area that you are curious about. Perhaps this area causes you pain or maybe this area is just confusing to you for some reason. Whatever the case may be, ask this place some questions as if it were a close friend or loved one. Ask your questions with curiosity and compassion and be open to hearing whatever it is your body has to tell you.

You can follow up this exercise by writing down the dialog as if you were writing a short story or play. Feel free to give this body part a personality, too! Is your elbow crabby? Is your stomach an excited teenager? Is your neck shy and reserved? Make this body part come to life and give its voice a chance to speak!

Writing from Your Body Workshop!

2008-06-18T09:08:00.000-07:00

"What people don't realize is that writing is physical. It doesn't have to do with thought alone. It has to do with sight, smell, taste, feeling, and everything being alive and activated. The rule for writing practice of 'keeping your hand moving,' not stopping, actually is a way to physically break through your mental resistances and cut through the concept that writing is just about ideas and thinking."

Natalie Goldberg, Writing Down the Bones

Do you feel and hear all that your body has to tell you? After all, as John Lee writes, your body is “home to all that has happened to [you], and it remembers.” In this hands-on workshop, we will explore the ways in which paying attention to our bodies can deepen our writing and our writing process. By engaging in some breath, movement, and writing exercises we will begin to feel how removing physical blockages in our bodies can in turn dissolve some of the creative blockages we feel when writing. We will also learn to listen to our body's messages and allow these insights to inform our writing.

This is a workshop comprised of doing. We will try not to analyze in this workshop; we’ll give our analytic minds a much-needed siesta. We will write from our guts, our hands, our spleens, our throats, and our blood vessels. We will begin to explore how telling the story of our bodies can help us to reclaim our creative, knowledgeable, and truth-telling physical selves. Come prepared to move, feel, and create with an open mind.

This workshop is for both beginning and seasoned writers.
No experience necessary!

When: Sunday, July 27, 2008; 1:00-5:00pm

Where: Rising Bird Healing Arts (Roosevelt District of Seattle)

Cost: $100 (or $80 if you sign up for the "A Year of Living in Your Body" series)

To Register: Email Courtney Putnam at cputnam@rising-bird.com

Some Thought for Thought

2008-06-10T20:34:00.000-07:00

Right now I am dipping my toe into Shakti Gawain's Creative Visualization: Use the Power of Your Imagination to Create What You Want in Life. I've been thinking a lot lately about the power of my thoughts, and Gawain's book is taking me to a deeper level of understanding the subtle (and not-so subtle) ways I can impact my life by changing the way I think.

Here are two excerpts from the beginning of the book I particularly resonate with:

"One law of energy is this: Energy of a certain quality or vibration tends to attract energy of a similar quality and vibration. Thoughts and feelings have their own magnetic energy that attracts energy of a similar nature."

"When we are negative and fearful, insecure or anxious, we often attract the very experiences, situations, or people we are seeking to avoid. If we are basically positive in attitude, expecting and envisioning pleasure, satisfaction, and happiness, we tend to attract and create people, situations, and events that conform to our positive expectations. So, consciously imagining what we want can help us to manifest it in our lives."

This "like attracts like" idea makes sense to me. I have seen this phenomenon happen to many others -- as well as to myself -- in both positive and negative ways. I have felt myself grow and flourish in connection with my positive thoughts and I have seen myself attract troubling situations because of my worry or negative self-talk.

What might happen if we could hear each other's thoughts? Do you think we would hear loving, kind words or self-critical mantras? Imagine how the energy in a room might shift if people's thoughts shifted from negativity to positivity? What impact might this have on your relationships, your family, your workplace, or your neighborhood?

Try this:

Create a statement that encompasses a positive thought or vision for yourself. If you tend to have negative self-talk regarding your body image, think of a wonderful statement about your body. If you feel fearful speaking in public, create a statement that empowers you to feel calm, peace, and power when you are in front of a group.

Write this statement down and tape it to a place in your home which you pass by frequently. Perhaps it's your bathroom mirror or your bookshelf. Each time you pass this note to yourself, stop, take a deep breath and read it like you mean it. Now this might feel contrived and hokey at first, but after a while I bet that you will notice a difference. Many people notice a shift at some point, when they realize that they actually feel and believe in their statement.

They've Got the Right Idea

2008-06-08T20:57:00.001-07:00

I took a cue from my cats today. After many days (or has it been weeks?) of gray and rain in Seattle, there was a spontaneous sun burst this afternoon. I let the cats out and they went to sunbathing immediately. I knew I had to get out in it, too, so I took a lovely walk, soaking in as much vitamin D as I could.

My question to you all is how are coping with the cooler, cloudier spring this year? What are you doing to stay positive, healthy, and vibrant even when it's stormy outside? I'd love to hear about your experiences and coping strategies!

peace and blue skies,
Courtney

A Little Bit of Lemon Balm...

2008-06-04T12:19:00.000-07:00

...goes a long way.

I had never tried ingesting lemon balm before (that is, before Monday). I had grown it in gardens and enjoyed that lovely lemony scent, but I was not aware of its healing properties.

After a visit to my naturopath on Monday (yes, the amazing Greg Yasuda!), I started on my path of drinking lemon balm tea. Greg asked me to drink three cups of lemon balm tea a day to help with my anxiety. Apparently lemon balm has long been used to help calm the nervous system:

"Lemon balm ( Melissa officinalis ), a member of the mint family, is considered a 'calming' herb. It was used in the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort associated with digestion (including flatulence and bloating as well as colic). Even before the Middle Ages, lemon balm was steeped in wine to lift the spirits, help heal wounds, and treat venomous insect bites and stings" (umm.edu).

I purchased dried organic lemon balm at The Herbalist here in Seattle. Oh my, if you haven't toured this herbaceous place, you must! It is wall-to-wall with colorful bottles of tinctures and remedies, as well as bulk dried herbs. I steep one tablespoon of lemon balm, add 1-2 drops of stevia if I want it to be a little more sweet, and sip away.

The warmth of the the steeped goodness calms my nervous system right away and the lemony taste lifts my spirits. I think I shall now add lemon balm essential oil to my practice. Off I go to the Herbalist once again!

A Post of Links

2008-06-01T14:24:00.000-07:00

It seems I am in a stage of accumulation. I am gathering ideas from many directions and processing different healing modalities, philosophies, and concepts. And I have some marvelous friends who keep sending me information and ideas that keep me inspired and engaged. My mind feels quite full right now, but it is filled with such fascinating things. I thought I'd share some of these things with you now.

The amazing Laila Atallah is offering yet another free workshop! Tomorrow (Monday, June 2) from 7:00-8:15pm at the Tully's in Wallingford, she presents "3 Steps to Interviewing Confidence." For more information about this workshop and her upcoming free events, visit Laila's website HERE .

Last week, my friend Dorothy lent me a most marvelous DVD called You Can Heal Your Life, which is produced by Louise Hay. If you are not yet familiar with Louise Hay, I highly recommend learning more about her and her perspective that if we can change our thoughts we can change our lives. Very powerful stuff. To view a snippet from the DVD, click HERE.

My bodywork colleague and friend Bethanie Sand is, among other things, an Ayurveda practitioner, and she has helped me to understand my dosha. A dosha is your mind and body type, often thought of as your constitution. I'm mostly Pitta. What are you? To take the Dosha Quiz, click HERE.

Years ago, when I wasn't in the healing arts profession, a friend of mine introduced me to Aura Soma, which is a system of learning more about yourself by the colors you resonate with. I was just recently reminded of my experiences with Aura Soma and found a great free reading online. To check it out, click HERE and choose "Free Reading."

Have fun clicking and linking!

Courtney

The Healing Nest Newsletter is Here!

2008-05-27T13:41:00.000-07:00

Hello springtime friends,

The Spring 2008 Issue of The Healing Nest Newsletter is hot off my computer (my keyboard and hands are still burning!)

To view/download the newsletter, click here:

http://www.rising-bird.com/SPR08Newsletter.pdf
Included in this newsletter are two announcements regarding upcoming offerings and workshops. I've also posted links on the top of the sidebar of this blog. Enjoy!

peace and blue skies,

Courtney

My Reiki Master is on TV!

2008-05-22T07:44:00.000-07:00

Polly Klein, owner of Tonglen Healing Arts, trained me in Reiki years ago, and she continues to inspire me with her amazing work with animals. In addition to being a Reiki Practitioner and Craniosacral Therapist for animals, she is also an Animal Communicator. She is intuitive, wise, sensitive, and talented at what she does.

Some day I'll write about my experiences with Polly in detail, but for now I'll just say that she was instrumental in guiding me on my path to healing work and she made a profound impact on my relationship with an important companion animal in my life.

To see the video clip of her Evening Magazine debut, click here!

Living the Creative Life

2008-05-16T17:01:00.000-07:00

A new book (well, it's handsomely used) just arrived on my doorstep today. It's called Living the Creative Life: Ideas and Inspiration from Working Artists by Rice Freeman-Zachery. I have barely begun delving into this beautiful book, but I just had to share what I've experienced so far. First of all, this book is an art piece in and of itself. It's a colorful montage of fifteen working artists, who share their work and their insights regarding creativity and living an artful life.

I've been absorbing the first chapter called "The Creative Childhood [It's Never Too Late!]." I realize how clearly I can trace my creative impulses to my childhood. I happened to grow up in a household of writer/artist types, so my artistic explorations were accepted and encouraged. I know that some (many?) people did not experience this kind of familial acceptance of their creative endeavors. Even if your artist self emerged later in life, it might be interesting to think about what things (colors, aesthetics, shapes, images) drew you in as a kid. Perhaps you saved these artistic "goodies" for your adult life. Whether you would describe yourself as having been a creatively abundant kid or not, I recommend your trying the "Try This" below.

So, my Try This comes directly from Living the Creative Life:

"In your journal or a piece of paper, make a list of the things that fascinated you as a child. Snakes? Big trucks? Flying? Going to the moon? List everything, no matter how silly it seems. Maybe you were entranced with a particular shade of blue you found in the lining of your father's suit, or maybe you couldn't resist running your hands over velvet or smushing mud into clay. What captured every bit of your attention? When you're done with your list, circle or highlight the ones that cause a little shiver of interest. Those are the things that still call you."

Do these images come easily? Or is it hard to remember the things you were drawn to as a child? What themes/images remain potent to you even still?

Soul of Compassion

2008-05-14T15:30:00.000-07:00

Last night I attended a powerful "Muse Studio" with facilitator Alia Calendar. The theme of the evening was "Nature as a Force of Healing." Using soul collage techniques, we created art that spoke to the ways in which we felt nature can be healing. The above piece is one of the three cards I created last night. The woman in the piece is Kuan Yin, goddess of compassion and mercy.

After we created our pieces, we wrote in the voice of an aspect of one of our cards. It was a powerful exercise to enter the images in the card to understand the meanings. I had no idea that what I had created would have so much to teach me. Here is the voice of Kuan Yin as expressed through my freewriting:

I am the gentle soul who cares for all beings--
open heart, welcoming eyes, eternal.

I bring you inner peace, letting you know that,
like the earth, you are resilient.

I ask that you let go of the need to force change. The sun rises
each morning, doesn't it?

Hold the birds close to your chest, listen to the patterned
footsteps of the rabbit, watch the moon wax and wane.

Know that the first act of compassion
is compassion toward yourself.

Before I Go To Sleep Tonight...

2008-05-10T23:22:00.000-07:00

...I will set an intention for waking up.

I sometimes wake up a bit altered. Does this ever happen to you? I tend to have vivid dreams during sleep, and particularly in the morning hours before waking up. It can take me a good hour of being "awake" to actually be truly Awake-with-a-capital-A to my non-dream reality. The disorientation can make me feel unsettled and confused. Sometimes, I'll admit, it makes me kind of grumpy (or a "cranky pants," which is the term of endearment my brother uses to describe his one-year-old son during fussy moments).

So tonight, I have set an intention for a peaceful night sleep and for a graceful and appreciative morning of waking up to my day.

What inspired this intention setting? A poem by Buddhist monk Thich Nhat Hanh.

Hanh writes:

Waking Up

Waking up this morning, I smile.
Twenty-four brand new hours
are before me.
I vow to live fully
in each moment
and to look at all beings with
eyes of compassion.

Try this:
Set an intention before you fall asleep. This intention can be about the quality (or quantity) of your sleep, or what you wish to feel upon waking. It can be about the dreams you wish to have, or you can even ask for guidance or clarity about an issue.

In my experience, intention setting before bed can be quite effective. When you allow your positive thoughts about sleep to fill your mind as you are drifting off, your subconscious has a chance to take hold of these thoughts, just as it does for stressful thoughts (which we don't want). See if setting positive intentions gives you peace through the night and a morning filled with feelings of joy and possibility.

* * * * *

Hanh's poem comes from his 52-card deck called Present Moment Wonderful Moment. (BTW, the beautiful art on the back of each card is by Nicholas Kirsten-Honshin, who has a gallery in my neighborhood called the Kirsten Gallery. I have yet to check it out, but hope to do so soon.)

Women, Body Image, and Bodywork

2008-05-05T19:24:00.000-07:00

This afternoon, without quite knowing why, I picked up a book I haven't looked at in a long time: Minding the Body: Women Writers on Body and Soul (Ed. Patricia Foster). I randomly opened to an essay by Pam Houston called "Out of Habit, I Start Apologizing." I was drawn in for clear massage-related reasons; her first line is "I am lying, facedown, on a massage table at the Doral Hotel and Spa in Telluride, Colorado." But Houston's personal essay moves beyond this moment on the massage table; she delivers vignettes of past and present, weaving moments of reckoning with her body.

Houston expresses her dissatisfaction and fear of her own body in shocking moments of memory and realization: "When I was younger, I used to believe that if I were really thin I would be happy, and there is part of me that still believes it's true." She also confesses, "Sometimes I'm afraid the main reason I spend half of my life outdoors is simply because there aren't any mirrors." Houston recalls a poignant moment from her youth when her mother told her, "'Let's see if we can make it all the way to dinner without eating anything at all.'"

As I read Houston's essay this afternoon I was struck by how honest she was with her struggle to love her body. I felt my heart drop a little (even though by the end of the essay Houston learns to love her body a bit more), for I began to feel the collective pain so many women feel in relation to their bodies. I have felt this pain, too, and I still can find myself in a body image trap in our culture.

I was particularly impacted by this essay today because I read the piece between bodywork sessions. I had just given a session to a client who was listening to her body's messages, being receptive to touch, and feeling acceptance and love for herself and her body. I now recall how Heida Brenneke once said that she believes that therapeutic touch and bodywork improves body image, for when we allow ourselves to receive touch and listen to the body, we are sending a message of love to our body. During a bodywork session we can chuck those media images out the window and focus on ourselves from the inside out. We can turn the question "what does my belly look like?" to "what does my belly feel like?"

So, in honor of our beautiful bodies, I offer a link to the National Organization for Women (NOW)'s "Love Your Body" Quiz. As the NOW website states, "See how much you know about how advertising and media affect your perception of body image and self love. "

Oh, and this is a great resource, too: Our Bodies, Ourselves.

Try this:
When you notice that you are criticizing your own body, try taking a deep breath and turn inward. See if you can feel what it is like inside a certain area of your body. Does it have a texture, a sound, a color, a voice? Use all your senses to imagine what the life of this part of the body has had. Instead of merely focusing on how this area looks, try truly feeling this area of the body. Once you have gone deep inside, then gradually move your way out to the surface of your body and also appreciate the skin you're in.

Important Introductions

2008-05-02T10:35:00.001-07:00

I've been waiting excitedly for the moment to introduce you to Laila Atallah's most elegant new website. The time has come!

But first things first: Laila is a career counselor and life coach and I have known her for about four years now. I feel so blessed to know her and to be her entrepreneurial creative buddy. We have the best time together scheming and planning and supporting each other in this road of entrepreneurial creative play. And I have learned so much from her: she offers a powerful combination of straight-forward practical steps and a soulful, visionary approach – two skills that entrepreneurs like me need in order to be successful at the daily logistics of my practice while holding a higher vision for my business. Laila also has a holistic approach: she attends to me as a small business owner AND as a human being (with all of the emotions that come with being human!).

Laila has just launched her elegant new website for her business Career Counseling with a Twist. While Laila has been a career counselor and life coach for over 15 years, this website is a new adventure. You must check it out. It's beautiful and filled with useful information regarding resumes, job search strategies, life transitions, and much, much more!

I also want to let you know that Laila is also launching a free series of clinics here in Seattle. Here is her lovely flyer (click for a bigger view):

One last note regarding Laila: For years, I had a dream to be a healer-artist-writer “one-woman show.” Now I am doing it; I am living my dream life. I credit so much of my success to Laila's compassionate wisdom and guidance. Thank you, Laila!

Positive Touch

2008-04-29T10:54:00.000-07:00

It's obvious, yet sometimes forgotten: giving positive touch for those who are rehabilitating and healing from physical trauma can be powerful medicine.

This touch can be so simple: holding a hand, giving a shoulder rub, sweeping hair away from a face, brushing hair, placing a hand at the small of a back, scratching feet.

Just over a month ago my dad returned from the hospital (after a horrible 35-day stay). His body had been poked and prodded several times each day. By the time he was well enough to come home, his body had turned inward to protect itself: his shoulders were turned inward, his neck and head bent forward. In addition, he didn't recognize his own body: he was 20-30 pounds lighter and scarred. To a significant degree, I don't think he relates to his own body even still.

So, what can we do for our friends and loved ones who are in this place of healing? It is clear to me that positive touch can help the healing process in tremendous ways. I have given my dad Reiki and massage (and do so regularly), but I also try to just touch him when I am with him. I place my hand on his back or I connect with him by holding his foot while we watch TV.

And sometimes, I get a bit more elaborate. Last night I gave my dad an herbal foot scrub. I mixed Dead Sea salt with dried spearmint and lavender and gave him a little spa treatment in the comfort of his own living room. He had never experienced anything like this and was quite tickled (literally and figuratively) by the treatment.

Offering my dad some kind of positive touch whenever I see him is my goal. It's sometimes mysterious how my touch is contributing to his sense of healing and re-integration, yet other times the effect is clear. Sometimes I notice he smiles more or he becomes more thoughtful or his body doesn't crunch up so much.

Receiving touch enables us to connect to our bodies in profound ways. We realize we have fingers and toes after all! Being conscious of our bodies helps us learn to understand them better and listen to them more keenly. Just last night, my dad spent 10 minutes focusing on how his toes involuntarily curled when the bottom of his feet were touched! What a wonderful way to spend 10 minutes!

And remember to ask for touch when you need to focus on your own healing. You can initiate it yourself or simply ask for a close friend or loved one to help you reconnect to yourself by brushing your hair or holding your hand. Notice how this type of nurturing makes you feel.

Archetype Cards

2008-04-26T21:26:00.000-07:00

I just purchased Caroline Myss' Archetype Cards. This colorful 80-card deck includes 74 archetype cards and six blank cards (for you to place your own archetypes).

A few days ago I chose my twelve archetype cards. The first four are universal cards we all have according to Myss: The Saboteur, The Prostitute, The Child, and The Victim. The next eight are archetypes I chose based on how I perceive myself. These eight cards represent aspects of myself that I can trace from childhood to the present day. After much contemplation, I chose the following:

The Healer
The Poet
The Artist
The Mediator
The Rebel
The Shape-Shifter
The Rescuer
The Hermit

I have these cards spread across my mantle so that each time I walk by them I can reflect on these aspects of myself. Just today, when I felt my mediator energy go astray, I looked at The Mediator card and read the words, "Respect for both sides of an argument." I felt my body relax. My shoulders dropped. I knew that I didn't need to force the mediator part of me into a certain situation. I just needed to feel respect for both sides. I love it when that happens. I felt a shift inside me without feeling the impulse to take action to "make things right" between two others.

I purchased my deck at EastWest Bookshop in my neighborhood, but I'm sure you can purchase this deck online or perhaps even at big box bookstores. If you do purchase a deck, let me know what you discover!

A Bit of Emotion

2008-04-24T19:43:00.000-07:00

When I was a student at the Brenneke School of Massage, I had the opportunity to work with Heida Brenneke, the founder and then-president of the school. I took a class from her in Autogenics, which is a relaxation technique using visualizations. Not only was the experience of Autogenics powerful for me personally, but so were Heida's words.

I remember a particular moment in the class when a student was describing neck pain and Heida guided him through some Autogenics techniques. She asked the student to make the pain bigger so that it was as large as it could possibly be. The student breathed and imagined his discomfort as a balloon getting bigger and bigger. As balloons are apt to do, it burst when it hit its limit in size. And so did the student's pain: it burst and the pain lessened.

Then she asked the student to notice any emotion residing in his neck. The student described a feeling of anger lingering in his neck and some frustration, too. As before, Heida then asked the student to imagine this anger and frustration getting bigger and bigger like a balloon. The anger was like a big red balloon, and like the pain, when it expanded to its limit it burst in a therapeutic release.

When Heida asked the student how he felt after these two exercises, he noted feeling lighter and centered. His neck pain had reduced so much it was only a tiny sensation of tension, no where near the discomfort as before. Heida then said (and I remember these words so clearly):

"I believe there is always an emotional component to physical pain. Even if there is just a little bit, only a tiny emotion there. But there is something."

Next time you are experiencing some physical discomfort, try tapping into what emotions might be stuck in an area of your body. Does your ankle hold inflammation and also sadness? Do your shoulders hold tightness and also a feeling of burden? See if you can identify a bit of emotion hiding inside your body and attend to those emotions. See what they have to tell you, and care for them just as you would your sore muscles or achy joints.

Art piece above: "A Giving Heart," mixed media collage by Courtney Putnam.

Spring Special: Renewal

2008-04-23T20:39:00.000-07:00

I seem to be herb-centric these days. I hope that you don't mind. I have herbs and plants on my brain and sunshine in my heart. It's no wonder then that I chose to create an herb-themed spring special called "Renewal" for this season's two-hour special.

So here's the low-down of this special should you care to partake (or even just imagine partaking):

The session begins with an herbal foot spa in my jet-powered, temperature controlled foot bath. Really, this thing is the best. I would use it every day if I had the time. A mixture of herbal essential oils of your choice may be added to the water.

While you pamper your feet, you may relax, sip some purifying lemon-water, and nibble on a healthy snack.

After this quiet time, you will receive an herbal body scrub with the use of Israeli Dead Sea salt and a combination of dried herbs (you have your choice of dried rosemary, lavender, spearmint, or rose petals). These dry elements mixed with oil create a most lovely scrub for your tired winter skin. The scrub is both invigorating and relaxing, and gives your skin a soft, healthy-looking glow.

Following the scrub, you will receive an integrative massage (with the use of herbal essential oils of your choice, of course!) to fit your needs.

Cost: $110.

I must say that offering this special is self-fulfilling in some ways: I get to smell those wonderful herbs and receive the healing benefit of the essential oils on my own skin when I scrub and massage. Just thinking about it makes me want to drink some spearmint tea and apply some lavender lotion. Perhaps that's just what I'll do right now.

Herbaceous Essential Oils

2008-04-16T19:01:00.000-07:00

I send a big thank you to Juliet who provided such great information about herbs that grow well here in the northwest (see her enlightening contribution in the post below this one)! While I enjoy growing herbs and cooking with them often, my deep love for herbs truly emerged once I began using herbal essential oils in my massage practice. I use many of the herbs from Juliet's recommended list in the form of 100% essential oils. (Note: It's important that you use 100% essential oils if you wish to experience the therapeutic and healing effects of the herbs. Products labeled as "aromatherapy" aren't necessarily naturally derived, and while they may smell yummy, they won't affect your body in the same way as oils created from the plants themselves).

There are many ways you can use essential oils, from experiencing their therapeutic effects during a massage session to taking a bath infused with a few drops of oil to calm you before bed. An essential oil is a concentrated oil from a plant, so that little bottle you buy at PCC or Whole Foods packs a punch. You only need a small amount to experience positive effects. If you put any essential oil on your body it is important to dilute it in a carrier oil (such as grapeseed oil, olive oil, jojoba oil, etc.). Now a drop or two straight from the bottle placed on your skin in an area smaller than a deck of cards should be fine. For more information on safety using essential oils, click here.

So, now to the juicy stuff: healing properties of essential oils! I've taken three herbs from Juliet's list and created a sort of "herb profile" for each based on the physical and emotional healing characteristics. I chose three herbs that aren't often chosen for my use in massage sessions. If you want more detailed information about each essential oil from Juliet's list, I recommend reading Roberta Wilson's Aromatherapy: Essential Oils for Vibrant Health and Beauty.

• • • Bergamot: The bergamot tree, a result of cross breading a bitter orange tree with a lemon tree, produces small white star-shaped flowers. The essential oil comes from pressing the rinds of the fruit. (See third picture.)

Physical healing:

astringent properties (great for skin problems like acne, eczema, psoriasis, shingles);
useful for urinary tract infections (use 3-4 drops in a bath)
boosts immune system for colds and flu
soothing for chronic fatigue syndrome

Emotional healing:

refreshing & uplifting
equalizes emotions by balancing the activity of the hypothalamus gland
helps relieve fear, anxiety, panic, sadness, and depression

• • • Marjoram: A bushy herb that produces pink or white flowers. Its smell is sweet and a little woody or peppery. (See second picture.)

Physical healing:

Soothes arthritis, muscular aches and spasms
increases circulation and dialates blood vessels (helps with high blood pressure and other heart conditions)
stimulates appetite
soothes upset stomach, relieves gas and constipation
helps with insomnia and headaches

Emotional Healing:

relaxes body and mind and relives anxiety
eases obsessive behavior and negative thoughts
supports during times of loneliness, sadness, or grief
strengthens confidence

• • • Scented Geranium: The whole plant (leaves, stem, & flowers) is steam-distilled to produce the essential oil. (See first picture.)

Physical healing:

balances hormones by stimulating the adrenal cortex
improves immune system function
helps treat gallstones and kidney stones, diarrhea, and urinary tract infections
eases sore throats and tonsillitis
helps with PMS symptoms
decreases fluid retention and edema

Emotional healing:

antidepressant effects
decreases anxiety and stress
increases sensitivity to pleasure and sensuality
simultaneously calms and invigorates

Feel like expanding your essential oil palate now? Essential oils work great in combination, too, so feel free to experiment to find the right balance of sweet and earthy or pungent and fruity! I'm quite fond of geranium, lavender, and marjoram together. It's soothing to the heart chakra and feels heavenly.

Happy growing, clipping, cooking, bathing, sniffing, and massaging!

Herbaceous Green Thumbing

2008-04-15T09:36:00.000-07:00

Alright Seattle green-thumbers, it's time to think about happy green growing things. I tell you, even on gray days, playing with plants and dirt lifts my spirits. So even if the Seattle sky doesn't want to part its clouds for us right now, we can still find light and life in the abundance that's beginning to sprout from the earth.

I am lucky to know a very talented and enthusiastic green-thumber who inspires me to play with plants. Her name is Juliet Anderson and she is an architect and a master gardener in training. She is also my friend and neighbor, and she has kindly agreed to be a guest blogger for this post. I asked Juliet to write a bit about planting herbs in our region. Many herbs thrive in the northwest and they can be so easy to cultivate for use in cooking or for healing/medicinal purposes.

Without further ado, take it away Juliet!

For a gardener living in Seattle, there is nothing more rewarding than growing herbs—our climate is perfect for herb gardens. Seattle is considered a Mediterranean climate… believe it or not. Our climate of cool, wet winters and dry, warm summers is rare in the world, found only in the Mediterranean, Chile, South Africa, Eastern China, New Zealand and Western Australia. And lucky for us, most herbs are natives of these regions.

Herbs can be grown for ornamental reasons, but they are typically grown for their concentration of scent and flavor in the leaves and flowers and for a multitude of uses from aromatherapy to cooking. However, I have to reel back a beginning gardeners expectations here just a little: any herbaceous perennial will live for more than two years but doesn’t have the life span of a shrub or tree. So, snip away! Herbs respond well to regular pruning and reward you by putting on new growth. These plants will give generously but may eventually need to be replaced.

Most herbs in the garden require full sun, well-drained soil, and moderate watering. They can also do well in pots—perfect for those herbs that tend to spread like mint. If you need to use a pot saucer, fill saucers with gravel so that roots don’t sit in standing water. For plants in pots, let the top of the soil dry out between each watering (you can test this by sticking your finger in the soil). Protect your plants from desiccating wind and support tall plants by staking. And my best gardening tip: locate your herbs near a door convenient to your kitchen or near your home’s entrance for the admiration and joy of your houseguests.

Recommended species:

bee balm or bergamot (genus Monarda)
calendula (Calendula officinalis)
echinacea (genus Echinacea)
lavender (genus Lavandula)
lemon balm (Melissa officinalis)
mint (genus Mentha)
oregano/marjoram (genus Origanum)
rosemary (genus Rosemarinus)
sage (genus Salvia)
scented geraniums (genus Pelargonium)

(Stay tuned for my next post when I'll list the healing properties of these herbs and how you may incorporate herbal essential oils into your massage sessions and into your daily life!)

More about Juliet:
Juliet Hebert Anderson has held a private practice as an Architect in Washington State since 2004. A Colorado native, she has lived in the Roosevelt Neighborhood since moving to Seattle to attend the University of Washington. She is committed to volunteerism and community-building. Juliet trained to become a King County Master Gardener in 2006 and has lead the U-District Farmers Market Plant Clinic since 2007. She tends her own organic vegetable garden at the Magnuson P-patch.

Please visit Juliet's website Juliet Sketches and her burgeoning blog.

Henna and Wax and New Friends

2008-04-11T11:29:00.001-07:00

Last night I hosted another art show at Rising Bird Healing Arts, and it was quite an event!

Kara and Hawk Jones joined me for the festivities, providing the henna entertainment. I had learned of Kara --the 1000 Faces of Mother Henna author--in the blogosphere and last night we were live and in person!

For a more complete review of the night and some pictures, visit Quiet Girl Gallery.

Thank you, Kara and Hawk! We had a marvelous time!

What I Did During 15 Minutes of Sunshine

2008-04-08T14:06:00.000-07:00

During a brief bit of sun yesterday (meaning about 15 minutes), I managed to plant a few spring things in the pots along my fence. Since I don't have much of a garden space where I live, I must rely on container gardening (hence the picture above).

Even in those 15 minutes of getting my hands soiled (I should call it "potting soiled"), I noticed a shift in my mood. I felt more light, open, and connected. I had forgotten how therapeutic gardening is for me, and then I read Clea Danaan's piece on spirituality and gardening on her Intuitive Gardening Blog. I find there is something very transformational about playing with earthy things and this feeling is deeply rooted in my experiences playing in the woods near my house as a kid.

Gardening is also so very physical. When I garden, I crouch and kneel and lean and thrust and balance and lift. It's hard work! In the process of planting, I feel more connected to my body and more in the present moment.

Take a look at Clea's post and perhaps you'll be inspired to think about how you feel when you work in the earth. And maybe you'll also be inspired to plant a few things during the next 15 minutes of sunshine.

April Happenings

2008-04-03T20:34:00.000-07:00

April is finally here and with it comes many lovely, creative opportunities and events (not to mention the general fabulousness of spring)! I hope to see you at my art show and hear from you in the form of your art and/or writing.

peace and green sprouting things,
Courtney

Thursday, April 10, 6-9pm Next week, I host my Spring Art Show here at Rising Bird Healing Arts (my home business in the Roosevelt District). The multi-talented Kara Jones will be offering henna body art to decorate your hands or feet!

I'll be showing my mixed media originals and we'll both be selling cards and prints of our work. For more information about the show (and the artists), click here.

* * * *

April 15 is the submission deadline for my next "Healing Nest" e-newsletter. Please consider submitting your writing and/or art for my spring issue. Here are the prompts:

Art Prompt: “Inner Critic”
Create a visual depiction of your inner critic. Using the art method of your choice (painting, collaging, drawing, sculpting, etc.), give your inner critic a form. Does your critic look like a human being? An animal? A pattern of some kind? When I did this exercise in my college days, my inner critic looked like a stern baseball coach. In my crayon drawing, he was blowing a whistle and pointing at me. It was freeing to see this voice of criticism in visual form; in many ways my critic lost much of its power because I “unveiled” him. I wonder what form my critic takes today. What about you?

Writing Prompt: “Dreaming Big!”
It’s time to dream big dreams. Let’s bypass those teeny-tiny wishes for now and dig up some of those Big Kahuna desires--the ones that you’ve been keeping in the back of the pantry next to the cream of broccoli soup. Dreaming big helps expand your mind, enabling you to see yourself as the marvelous, ingenious person that you are. Imagine there are no obstacles to your desires; imagine that you are free to actualize whatever it is you wish. Now freewrite for at least fifteen minutes without stopping. Let your pen move across the page with wild abandon. After your fifteen minutes are up, scan your writing looking for important key words that surfaced for you in your process. Circle these important words and re-write them on a fresh piece of paper. Feel free to post these words in your bathroom mirror or at your desk as a reminder of your deep down hopes and dreams.

Writing Prompt: The History of a Scar
We all have scars. Well, I think most of us do anyhow. Choose one of the scars on your body, whether this mark on your skin is wide and deep or microscopic in size, and write its history. Start with how the scar came to be. Recall the moment when you received this mark on your body. Record not only how you physically felt, but also what emotions or thoughts came with the experience. Remember to write down your sensory experience, too -- sight, sound, smell, taste, touch.

Now, document the life of this scar. How has it changed over time? Has it faded? Stayed the same? Are there emotions still hiding in the creases of your skin or in the depths of your heart?

Submission guidelines: Submit your art in .jpg format via attachment or as a link to your blog or Flickr account. Submit writing in the body of an email or as an attached Word document. Email submissions to cputnam@rising-bird.com and write "Spring Newsletter Submission" in the subject line. Thanks!

The winner is...

2008-03-27T19:32:00.000-07:00

Binky!
(Click here to view Binky's art on her website.)

What lovely, thoughtful responses to my art card challenge! Thank you for sharing your visions. May you all find abundance with your respective goals.

Writing down your ideas can be so helpful in actually making things happen. In graduate school, I had to create my own syllabus for each term. I had to write down my learning objectives, my reading list, and my assignments. I'm so glad that this self-directed learning was part of my creative writing program! Even after grad school, I created syllabi for my writing life, including things I wanted to learn, books I wanted to read, poems I wanted to write. Each syllabus became a guide or map for me once I left the structure (and accountability) of school. Imagine writing your own syllabus for some aspect of our life. Do you think this would work for you? Your syllabus need not be dry and crusty either; you can make it juicy and full of color and life. If the word "syllabus" makes you feel stiff all of the sudden, you can replace that word with "my treasure map" or "my fairy godmother scroll" or "my funkalicious goals."

Try this:

Choose one area of your life for which you'd like more structure, attention, and guidance. Think of all the ways you'd like to engage with this area of your life and create a syllabus. Write your objectives/goals, your list of juicy activities (with specific information related to due dates, times, frequency, etc.), your resources (books, movies, concerts, presentations), and your desired outcomes. Be sure to make this document fit you (this is all about you; no one is grading you on anything!). If you want color-crayon flower borders, go for it! See if creating a guide like this gives you a bit more structure to follow through with your goals. Let me know how it goes!

Just one day left...

2008-03-26T16:15:00.000-07:00

...for you to enter to win a set of my art cards! Click here for more information. Good luck, art lovers!

This is What Doggie Reiki Looks Like

2008-03-25T20:11:00.000-07:00

This very relaxed dog is Bailey. For her birthday this year, Bailey's generous human companions gave her the gift of a Reiki session with me. Lucky me!

I love giving animal Reiki, and it was a joy to work with sweet (and energetic!) Bailey. Now to be clear, Bailey did not stay in this position for a whole hour. She circled and rolled around and scouted out sounds in the house and gave me kisses and wagged her tail a lot. This is quite common during sessions with dogs. I often give Reiki in doses, waiting until a dog is ready to receive the energy (you know: a little Reiki here, a little Reiki there). Sometimes it takes a while for very energetic and active dogs to slow down. What seemed to calm Bailey the most was when I placed one hand on her chest over her heart and the other between her shoulder blades. This position is often quite comforting for dogs (it makes them feel safe and reassured), and in the case of Bailey, it let me feel her heartbeat slow from a racing to a resting pace. [Insert big, deep doggie breath here.]

I also think this hand placement is particularly effective with dogs because dogs are very heart-centered creatures. The love, affection, and acceptance they receive from humans is of paramount importance to them. I also believe their capacity for strong loyalty comes from this heart place as well. When we connect to their heart, we may well be connecting to their raison d'etre.

Try this:

If you are a companion (or friend) to a dog who tends to be very energetic or anxious, try the technique I describe above: place one hand on the chest over the heart and one on the back between the shoulder blades. Breathe slow deep breaths so your dog can feel your energy shift to one of relaxation, too. Feel your own heartbeat slow as your dog's does as well. Not only does this exercise help relax your dog, but it also allows you to have a calm, connecting moment with your canine friend.

Art Card Give-Away

2008-03-20T09:12:00.000-07:00

As some of you know, in addition to posting on this blog, I also post my art on my other blog, Quiet Girl Gallery. I began that blog as a way to get myself creating art on a more regular basis. My goal was to create at least one art piece a week and to post it. It's been over two years, and I'm still at it. It's amazing what a little structure will do!

So here's your challenge, if you're up for it. You can enter to win the above set of my art cards (six in all) if you do the following:

* Post in the comments box of this blog entry and mention something you wish or plan to do on a more regular basis. Maybe it's taking a walk everyday or meditating twice a week. It could be that you'd like to be sure to receive at least one massage a month. Or perhaps, like me, you need some structure for creating. You could journal every morning when you wake up, paint every Wednesday evening, or play your drums every Sunday morning. Think about both the level of your desire as well as your particular needs regarding structure.

*Be sure to include your name somewhere in the post and an email address (or a link to your own blog/website) where I can contact you if you are the winner.

I'll draw the winning name in exactly one week on March 27.

Good luck...and happy planning!

peace,
Courtney

Your Relationship to Time

2008-03-15T14:16:00.000-07:00

I've been slowly reading (savoring, really) Sarah Susanka's inspiring book The Not So Big Life: Making Room for What Really Matters. I'm now at the section which includes an exercise in identifying my relationship to time. After all, if I ever feel "too busy" in that vague, but real way many of us experience, it will help to know in what ways I am busy. Am I doing things that don't truly serve me? Do these things snatch up my time when I could be doing things that fulfill me or simplify my life?

Sarah is generous in providing a downloadable copy of her "Time Orientation Questionnaire" on her website.

Click here to download the .pdf questionnaire so you can explore your relationship to time.

As Susanka writes, "with your answers to all of these questions, you have the raw material with which to evaluate your life's relative balance." What do you notice about how you spend your time? Are there any changes you'd like to make?

Masks

2008-03-11T10:39:00.000-07:00

I juggle a lot of identities and worlds. How about you?

For instance, I'm a small business professional taking care of marketing and financial details; I am a healer giving massage and Reiki to my clients; I am an artist carving out moments to play with wax and paint; I am a writer who writes blog posts and little poem snippets on napkins; I am a daughter caring for my father in the hospital; I am a friend who offers support and hugs; I am a partner to my sweetheart and a "mommy" to two cats; I am a host or a guest at gatherings or parties; and the list goes on.

When I embody each of these identities, one or two of aspects of my personality rise to the surface and sort of "take over" (but not in that Invasion of the Body Snatchers kind of way). In effect, I put on a different mask each time I am in a different situation. And then there are the subtle masks I wear during each tiny moment of my day, as Charlene Geiss and Claudia Jessup explore in the section on "The Masks I Wear" in their book Inner Outings:

"For instance, we wear the face of carefree nonchalance with the one we have a crush on because we feel too vulnerable to show our true feelings. We take on the facade of robotic overcompetence to hide our nervousness around our intimidating boss. We appear in control with our children, even when our emotional world is falling apart. We try to impress our parents with an aura of confidence and authority. We disguise our feelings when our best pal marries someone we don't like, rather than risk ruining the friendship. Then there is the mask we wear when we have failed at a relationship or other endeavor to see as if we don't care."

Each of these examples may produce different reactions (or masks) for you, but the point is that we wear masks everyday -- even without fully realizing it. I remember that my voice used to rise about twelve octaves when I spoke to my grandparents on the phone. I gave them a sweet, girlish voice even when I was a full-grown adult dealing with real-life, gritty stuff. It took me years to stop doing that high-pitched voice (even when I was fully aware of it), and finally, during the last few years of my grandmother's life, I was able to speak to her like an adult and tell her if things weren't going so well.

So, what masks do you wear?

Try this:

PART ONE
Pull out your journal and start freewriting about all the ways you change in different circumstances. Remember that this is a natural thing we all do, and sometimes it is very appropriate and necessary. So many things you write will make perfect sense to you. But keep writing until you find a mask that you wear that is curious to you. When you get to a place where you truly question a certain mask you wear, go deeper. Keep writing until you understand the dynamics of this particular mask emerging. Do you wear it to protect you? Protect someone else? Is it helpful to you? Does it enable a certain behavior? Should it stay because it is actually quite useful? Or do you need a new mask now?

PART TWO
Now create a visual representation of this mask that you are trying to understand. Use whatever art medium you are drawn to (pens, pain, collage materials, fabric, etc.) and see if by creating this mask you are able to understand it on a whole new level.

Spring Cleaning

2008-03-04T22:35:00.001-08:00

As you can see from the little changes with the design of this blog, I'm doing a bit of interior design and spring cleaning. I know it is not yet spring, but I am pretending that it is. On Sunday I cleaned out my closet and filled a bag full of items to donate. Ah, I felt so much lighter. And have you been noticing the lovely racket the birds are making in the mornings? Spring is certainly on its way.

This blog design process is a work in progress, so I appreciate your patience (and kind words of support like "Go Spring Cleaning Girl!") as I tinker with things here a bit. I hope to create a much more extensive links bar with many wonderful sites and blogs for you to check out. If you have a blog that you feel reflects my "creative and healing spaces" theme, feel free to send me an email and a link to your site.

Happy March to you, dear readers. And may you feel in your body the positive effects of more daylight, warmer temperatures, and emerging green growing things.

Mixed media collage above (title: "Spring Feeling") by Courtney Putnam.

Confidence

2008-03-01T23:25:00.001-08:00

9" x 12" collage painting: "Confidence," Courtney Putnam

I made this piece in college, which was about ten years ago. In my "Dreams, Imagination, and Creativity" class (yes, I went to an alternative college -- Fairhaven College to be exact), we had to keep a creativity journal of all of our writing, art, and other musings. This piece above was one of the pages in my journal. If I am remembering correctly, I was responding to a Julia Cameron exercise from The Vein of Gold--which we were required to read for the class, lucky us. The exercise involved creating a "Treasure Map," which is essentially a collage that is aimed "specifically at a desired outcome...and they can be used to galvanize the spiritual world to produce desired material results." These maps may also reflect accomplishments you wish to have or qualities you wish to embody.

I struggled with confidence all through my college years, and particularly struggled with my "quietude." Creating my treasure map above helped to remind how my quiet nature was a gift and enabled me to feel deeply, listen to others intently, and feed my creative urges.

During my two abundance box workshops, the issue of confidence emerged for several of the participants. I felt the energy in the room shift to a feeling of resonance and relief each time someone mentioned wanting to feel more confident in an area of their life. For so many of us, the feeling of confidence waxes and wanes and when it's on its waning cycle, things can feel like they are crumbling. During these times, I find it helpful embrace the areas for which we feel lack of confidence. After all, you may discover, like I did, that you hold powerful gifts you never fully understood you had.

Try this: Create a Confidence "Treasure Map"

Using collage, glitter, paint, crayons, or whatever you wish, depict an area of your life for which you'd like to feel more confidence. As you create, remember to focus on why it is you'd like to feel more confident in this area of your life. And let yourself feel positive about the areas that feel strong and lovely and joyful, too.

Feel free to leave a comment and post a link to your creation!

At Long Last...

2008-02-25T17:53:00.000-08:00

...the Winter 2008 "Healing Nest" Newsletter is complete!

In this issue, you'll find...

* A fascinating interview with Dr. Greg Yasuda, naturopathic physician extraordinaire!
* An invitation to tap into your body's memory by exploring your scars!
* Contributions of writing and art, as well as new creativity prompts!
* Announcement for my next Art Show: April 10, 2008!

To view the newsletter, click here:

http://www.rising-bird.com/WINT08HealingNest.pdf

I hope you all have been enjoying these sunny February days lately. Spring feels just around the corner, doesn't it?

peace,
Courtney

Patience

2008-02-18T10:56:00.000-08:00

"We know that things unfold according to their own nature. We can remember to let our lives unfold in the same way. We don't have to let our anxieties and our desire for certain results dominate the quality of the moment, even when things are painful. When we have to push, we push. When we have to pull, we pull. But we know when not to push, too, and when not to pull. Through it all, we attempt to bring balance to the present moment, understanding that in patience lies wisdom, knowing that what will come next will be determined in large measure by how we are now."

Jon Kabat-Zinn, Wherever You Go, There You Are

I have been practicing the art of patience lately, and until two days ago, I was doing quite well at it. You see, my dad has been in the hospital, and I have been spending part of my day every day at the hospital with him and my family. Right after his surgery, my dad was doing quite well, impressing doctors and nurses left and right with his strength and progress. I was impressed with him, too. Just four days after having the most complicated surgery one can have these days, he was walking the length of the hospital floor several times, eating solid foods, and having a sense of humor to boot!

But then things weren't so good all of the sudden and my dad was miserable. Because of my dad's amazing progress, I had forgotten how severe his surgery had been and that inevitably there would be bumps in the road. And I also realized that the invincible qualities I tend to associate with my dad were being tested: my dad turned human again. His strength and force of will were not enough this time; he needed us (his family), the doctors, the nurses, the techs, and several times unfortunately, the hospital cleaning staff (bless their hearts!).

And I needed the Goddess of Patience to appear to me, to lay her soft hands on my head and heart, and to remind me that this journey with my dad would require strength, groundedness, and most of all patience. Instead, my partner held me while I cried. (I must say that he is a good stand-in for the Goddess of Patience.)

I love what Jon Kabat-Zinn writes here: "We don't have to let our anxieties and our desire for certain results dominate the quality of the moment, even when things are painful." This is a hard lesson, for don't I want my dad's pain to go away? Don't I want him to start cracking jokes again and walking like a pro down the hallway in his flimsy hospital gown? I do. But, I know this will come in time. In the meantime, when I sit with my father, I try to take him in and be in the present moment as his body figures out how to heal. The human body is amazing in its ability to heal itself, but sometimes this requires more time than we imagine. Patience is my teacher these days, and I imagine it is for my father as well.

Try this:

Take a "patience walk." When you find yourself feeling impatient with something in your life, give yourself even a few minutes to walk with mindfulness and patience. Notice your steps, your breath, your wandering mind. Feel how "things unfold according to their own nature" as you allow each step to carry you into the future slowly but surely. Feel how such small steps can move you steadily toward your destination.

Art piece above is the lid to a "health" abundance box by Courtney Putnam.

Why Massage?

2008-02-05T16:13:00.000-08:00

I've been meditating on the nature of my business lately--the massage business that is. As I end each month, not only do I calculate my income (very important to make sure I can pay the rent!), but I consider who is making appointments to see me and why. Are more people wanting sessions for stress relief and relaxation? Energy work? Mind-body therapies? Is chronic pain and injury management a significant aspect of my business? Are people attracted to spa treatments? Just as I was examining my practice in this way, I stumbled upon an article in the latest issue of Massage Magazine.

In it I found some statistics regarding who gets massage and why. A 2007 survey conducted by the American Massage Therapy Association (AMTA), revealed that approximately 24% of all Americans received a massage in the last year. The percentage jumped to 34% for those who received massage in the last five years. This same survey indicated that "85% of people believe that massage is beneficial to health and wellness, and 87% agree that massage can effectively reduce pain."

Some other interesting findings related to age and gender:

43% of women and 25% of men have had a massage in the last year
People 45-64 years old had an average of seven massages in the last year
People 18-44 years old had an average of five massages in the last year
38% of people ages 45-64 said their massages were for medical reasons
25% of people ages 18-44 said their massages were for medical reasons

As massage is gaining more credibility in the traditional medical community for pain management and stress reduction, more people are trying massage as a form of complementary care. And more importantly, they're finding it helpful. According to the AMTA survey, of the 20% of people who discussed massage with their doctors, 58% of doctors encouraged the use the massage in their patients' health regimen. This is good news!

So I ask you, dear readers, how do you relate to massage therapy? What does massage do for you? Do you seek massage for relaxation, stress reduction, emotional release, pain management, injury treatment, pampering, or all of the above? I thought I would conduct a little informal survey of my own.

To participate in my online poll, click HERE!

Thank you for your participation!

Name Poetry

2008-01-30T23:10:00.000-08:00

"A name should be taken as an act of liberation, of celebration, of intention. A name should be a magical invocation to the muse. A name should be a self-blessing."

--Erica Jong, Fear of Fifty

There's a book that's been on my shelf since grad school and it's called Poem Crazy: Freeing Your Life with Words. I love Susan Goldsmith Wooldridge's book of wild and crazy poetry prompts, and I wanted to share an exercise from her chapter called "Our Real Names."

Wooldridge asks us to name ourselves and to explore who we were, who we are now, and who we see ourselves becoming. She encourages us to be open to strange and interesting words and images (and combinations of images). In one example, one of her students called himself "tossing helium dream." Another called herself "hot-hipped black woman" and "seaweed."

Here is my attempt at the exercise:

My name was once Onion Skin.
I left sheer sheath flakes between the leaves
of books and in wrinkled flannel sheets,
sweaty marks on the palms of your hands.
Today people call me Andromeda,
keeper of spirals and light.
I make no sound and leave small traces
of silver dust.

* * * * *

What are your names? Use one or two of these starters to write your poem:

my real name is...
yesterday my name was...
tomorrow my name will be...
secretly I know my name is...
my name once was...

Feel free to post your poem here. Have fun!

Art piece above by Courtney E. Putnam: "Offering," mixed media collage

Intentional Desires

2008-01-28T17:46:00.000-08:00

Abundance [n.]: a great or plentiful amount; fullness to overflowing.

Intention [n.]: an act or instance of determining mentally upon some action or result;
the end or object intended; purpose.

Desire [v.]: to wish or long for; want; to express a wish for; request.

I had the opportunity to host my second Abundance Box Workshop this past Sunday. Lucky me! Six creative women shared their desires and wishes, explored their relationship to abundance, and set positive intentions for manifesting their dreams. They glued and stapled and painted and collaged and glittered. Their boxes were beautiful and filled with specific intentions for various aspects of their lives.

During the box-decorating portion of the workshop, I noticed a collective creative energy filling the room, and this energy reminded me of a passage I read recently from Sarah S u sanka's book The Not So Big Life: Making Room for What Really Matters:

"If we're struggling, thinking too hard, and worried about getting something done before our next meeting, our creativity is limited and derivative. But when we're attuned to the vitality of the moment, everything is informed by the creativity of that moment. It's not something we possess or master; it's something that we are. There's no separation between creativity and you. That's why the vibrancy of another person's creative act can inspire our own. It's the state in which the object was made that is contagious."

Thank you, dear participants, for inspiring me with your openness, curiosity, and vibrant acts of creativity.

Winter Special: Healing Sunlight

2008-01-20T19:30:00.000-08:00

Healing Sunlight Two-Hour Special

full-spectrum light therapy • foot spa • hot tea
infrared light • acupressure treatment • massage

This winter, imagine feeling warmed to the bone. Think summer, sunlight, and soothing warmth.

This two-hour session begins with thirty minutes of full-spectrum light therapy, a citrus foot spa—complete with two jet settings and continuous heat—and a soothing cup of tea. Full-spectrum light therapy is thought to considerably alleviate S.A.D. symptoms, helping you to experience a “mood lift,” to feel more energetic, and to sleep better by stabilizing the melatonin and serotonin levels in your brain.

After this quiet time, you will bask in the deep heat and healing properties of infrared light. Because infrared light is more penetrating than visible light, it is an excellent source of heat for the body without the negative side effects of the sun. There are no UV rays in infrared light; instead, this soothing red-colored light simulates the sun’s radiant heat, warming muscle tissue, easing joint stiffness, and calming the central nervous system.

While absorbing infrared light, you will receive an acupressure treatment. Pressure to points along your energy meridians may reduce muscle tension, headaches, and muscle tension, preparing the body for what comes next in this two hour special: an integrative massage to fit your needs.

Consider giving yourself or a loved one the gift of sunshine this winter!

Gift certificates available.

Cost: $100.

Call or email to make your "Healing Sunlight" appointment: (206) 228-9124 or cputnam@rising-bird.com.

Art piece by Courtney E. Putnam, from mixed media collage "Amor del Sol."

Shaking Your Groove Thing

2008-01-19T18:52:00.000-08:00

This winter, I feel like Ms. Hibernation. I am a mama bear storing up my reserves so come spring I will embrace my new and enlivened energy, bask in creative bursts of inspiration, and experience the productivity sprouting from me like new spring tulips. That is what I envision when I curl up with my fleece blanket and take another nap. The second nap of the day. After having slept in until 9:30am. Boy do I have it rough.

During my dreamy nappy times, I also see myself walking and running through hiking trails lined with green and blooming things and playing frisbee at Volunteer Park. In all, I see myself in motion. I will give myself some credit, though. I've been walking around Greenlake on soggy, gray days. I've been taking long walks to do my errands, avoiding getting in my car as much as possible. And I've been doing quite well with doing morning stretches and strengthening exercises (when I don't sleep in, that is).

But what can be done on our rainy days? Not those spittle-drizzle days, but those blustery, full-force rainy days? As much as I try to coax myself into putting on rain gear for a nice, spritely walk, I often end up declining the voice that sounds like a P.E. instructor. When I hear this voice say, "Putnam, you can do it! Get on out there!" I usually listen...except on heavy, soggy, gray days.

A few weeks ago I actually really wanted to move--I wanted to get my heart rate up and exert some pent up energy. But it was raining. Hard. Even when I tried to let my cats out, they simultaneously recoiled at the door and backed up into the house. Exactly, I said to them. That's how I feel, too.

So, what did I do with this impulse to move? What could I do? The answer came to me like a flash of a sequin tube top at a disco: Dance!

I realized that I hadn't danced in a while. I used to dance regularly in my own living room, shaking out any residual stress of my day. Why did this practice disappear? I'm not sure, but I was hopeful to bring it back. So for twenty minutes straight I danced to the deliciously funky grooves of K.C. and the Sunshine Band. I let myself feel a bit embarrassed during the first few minutes, and I then I really let loose. It truly felt like I engaged every part of my body as I bounced up and down to "Sound that Funky Horn" and shimmied to "Shake Your Groove Thing." I tell you, the next day I was sore. In a good "I've been active" kind of way. And I felt a bit more light and energetic afterwards, and a bit less lethargic. For only twenty minutes on a cold, gray day I created my own little slice of sunshine for myself. I may have taken a nap later that day. Or two. But by dancing I seemed to awaken a playful, groovy side to myself that had been a bit dormant.

Might you have some groovy tunes that inspire some dancing? If you are feeling a bit sluggish on one of our wintery gray days here in Seattle, I highly recommend that you try shaking your groove thing. Try this on your own (or in from of a mirror if you're feeling uninhibited) or enlist a friend to join you. I tell you, dancing is good, good medicine.

Chakra Quiz

2008-01-03T19:01:00.000-08:00

I'm quite fond of taking self-awareness quizzes, and I've found one online that I'd like to share with you. This quiz helps you identify which of your seven chakras may need a bit more attention. While this quiz is by no means scientific, I find it helpful to reflect on the questions, answer them honestly, and identify where I may need to focus some more of my energy.

The results of my quiz revealed my Root and Solar Plexus/Navel Chakras to be under-active. Ah yes, I can see how this is so for me right now.

To learn more about your chakras, feel free to visit the Eclectic Energies website to take the quiz!

Have fun!

Praise

2007-12-31T13:52:00.000-08:00

Ah, praise. Perhaps some of you find yourself frequently encountering it; maybe it curls up with you on a cold evening or takes you out for fancy dinners on school nights. Or perhaps it even leaves little gold stars on your pillow in the morning just so your day will start with a nice spot of sparkle. I hope this is the case for you.

I hope that you are given praise at every turn with thank-yous galore. I also hope that you hear things like, "you are talented," "you are smart," "you are beautiful," "you are gifted" and "you are valuable." And I not only hope that you hear these praises, but that you feel them as well. I hope you feel them in the actions of others. I hope that in whatever job you hold, you know (and are told frequently) that your work and presence are valuable (and I hope you get regular raises). Why should we find out that we are valuable to the organizations we work for just as we leave our jobs? I hope that your friends, family, and significant other remind you that you are loved. Why does it sometimes take a crisis for us to tell each other how much we care for each other?

While I hope you are receiving buckets full of praise in your life, my guess is that you could receive much, much more of it. Sadly, praise seems to be an elusive little thing these days, hiding in the shadows, burying itself with the eight track tapes in the attic. I believe that we don't give each other enough praise -- even on a daily basis. Even the very straight-forward "good job" and "thank you" are simple, yet affecting ways to show appreciation. Oh, how many of us don't know how our actions or mere presence affect others!

So, starting today, I am on a praise campaign. I will try to remember to give warm fuzzies, kudos, and positive acknowledgment to those in my life and to those who I encounter. When I notice something beautiful, well done, or kind, I will say so. If you see a flash of light across the sky, it is me in my superhero costume (I'm "Praise Girl," of course) spreading positive feedback throughout the land.

Abundance Box Workshop: January 2008!

2007-12-30T13:50:00.001-08:00

I'm delighted to be offering "Intentional Desires: An Abundance Box Workshop" once again! Click on the flyer above for a larger view.

Yoga & Ayurveda Workshop

2007-12-27T18:34:00.000-08:00

My friend and bodywork colleague Bethanie Sand is offering a great workshop I want to share with you:

Yoga and Ayurveda:
Yoga and Ayurveda are considered “sister sciences”, both coming from the wisdom of the Vedas. Once we have determined our Ayurvedic constitution (our Dosha) we can use this knowledge to tailor a yoga practice that is most compatible with our needs. We will determine our Ayurvedic constitution and from there learn about yoga poses, breathing practices and meditation techniques that are best suited for each Dosha.

Please join us Saturday, Jan.12, 2008 from 2-4:30pm; $40
NW Community Yoga Studio: 701 NW 70th St. in Ballard

Contact Bethanie at: (206) 949-8442 for more information or to register.

Abundance Abounds!

2007-12-22T21:29:00.000-08:00

This afternoon, seven creative women gathered at my home for "Intentional Desires: An Abundance Box Workshop." What abundance right from the start!

With dreams, visions, and positive intentions in our hearts and minds, we explored the abundance we wish to receive in our lives through the process of creating abundance boxes. My lovely participants ruffled through images and decorative papers; sifted through bowls of Chinese fortunes, colored feathers, and semi-precious stones; and painted, glued, and glittered their way into understanding the intention of their boxes.

Many remarked how the process of creating took them to deeper (and surprising) levels. I often find this is true for me whenever I create art; even when I hold a specific theme in mind, I find that the images and colors I am drawn to end up transforming my art -- and I find myself transforming in the process.

To my dear participants: thank you for your openness, creative energy, and willingness to dream thoughtful dreams.

Note #1: I may offer this workshop again in January. If you are interested in attending, please send me an email.

Note #2: The photographs in this post are a few of my abundance boxes. From top to bottom: Creativity (Writer) Box, Contemplation and Spiritual Clarity Box, Rising Bird Healing Arts Prosperity Box, and Health and Wellness Box.

The Body's Memory

2007-12-18T20:33:00.000-08:00

“To embrace our body’s truth is to embrace our past. There is no other way. The body is home to all that has happened to us, and it remembers."

“We must go to the cells for our truth."

--John Lee, Writing from the Body

If our body does indeed remember all that has happened to us in our lives, imagine how much it knows about us. Imagine how much we can learn about ourselves when we listen deeply to what our body has to tell us. We know that the body responds to daily stimuli -- temperature, light, sound, vibration, etc.--but I believe it also responds to inner rhythms or memories within us. Have you ever involuntarily responded to something and later realized with your conscious mind why you had such a reaction? Or think of a time during a massage when you've suddenly felt an emotion unexpectedly surface without your knowing exactly why.

It is so moving and powerful for me to witness, time and time again, how conscious touch can reveal a person's history within their own skin. In massage school, I had a practice client who had some old scars on her body related to abdominal surgery when she was a child. When I massaged the scar tissue on her abdomen, childhood memories emerged and she was able to release an emotional holding related to fear and pain that she had been holding in that area of her body. And in a most beautiful way, both her physical and emotional tension related to her surgery came to the surface and then slowly melted away.

I need to take a deep breath now as I write this, for I remember that moment in my body, too. Sigh.

What does your body remember?

Try this: The History of a Scar

We all have scars. Well, I think most of us do anyhow. Choose one of the scars on your body, whether this mark on your skin is wide and deep or microscopic in size, and write its history. Start with how the scar came to be. Recall the moment when you received this mark on your body. Record not only how you physically felt, but also what emotions or thoughts came with the experience. Remember to write down your sensory experience, too -- sight, sound, smell, taste, touch.

Now, document the life of this scar. How has it changed over time? Has it faded? Stayed the same? Are there emotions still hiding in the creases of your skin or in the depths of your heart?

Living With (and Without) Grace

2007-12-11T22:11:00.000-08:00

“Grace: The exercise of love, kindness, mercy, favor; disposition to benefit or serve another; favor bestowed or privilege conferred.”

(Webster Online Dictionary)

Today would have been my grandmother’s 92nd birthday. Grace died last December, just shy of the new year. All day I have been thinking about what is has been like to live with grace after the loss of Grace.

My grandmother taught me the art of listening deeply, with pure openness and compassion. She always seemed to live very much in the present moment, and she met me wherever I was in my life without judgment. She saw the present me, not some shadow of my former self.

This capacity for listening, true and genuine listening, without judgment, is a powerful gift she gave to me. And, this poem by Naomi Shihab Nye reminds me of this gift—and of Grace.

You Have to Be Careful

You have to be careful telling things.
Some ears are tunnels.
Your words will go and get lost in the dark.
Some ears are flat pans like the miners uses
looking for gold.
What you say will be washed out with the stones.

You look a long time till you find the right ears.
Till then, there are birds and lamps to be spoken to,
a patient cloth rubbing shine in circles,
and the slow, gradually growing posibility
that when you find such ears,
they already know.

May we all become the open and accepting ears for each other, listening deeply with compassion and grace.

Self-Focus Day

2007-12-05T13:44:00.000-08:00

Today is my birthday. [Insert high-pitched "Yay me!" voice here]. For me, birthdays are about self-care, self-love, and self-celebration. So today, I am embracing this self-focused energy with full force.

My day began with a wonderful massage with Tom Gowian, my trusted massage practitioner and certified herbalist. I resonate with Tom's approach so much that I drive all the way to Kenmore for treatments from him each month. I left Tom's space warm, calm, and with a greater sense of connectivity in my body. Lovely how massage does that! (BTW, Tom has a great online "health analyzer"; to take the quiz, click here.)

Next up: a day at the spa. Olympus Spa has become so popular that I venture to guess many of you know of it--and perhaps many of you have already experienced it! This Korean Day Spa has two locations (Lynnwood and Tacoma) and is for women only. And the amazing deal is that on your birthday, the entrance fee ($35) is waived. The Lynnwood location has warm whirlpools, a steam room, a dry sauna, and heated earth rooms. Today I took advantage of the heated earth rooms, which served to warm me to the core. The healing power of these hot rooms (ranging from 75-degrees to 170-degrees) is in their ability to help expel toxins from the body, increase circulation, reduce stress and fatigue, and help ease sore muscles.

This visit, my favorite room was the Salt Room. The walls are lined with salt rocks and the floor is a bed of salt covered by canvas. This room was a sweat-producing 140-degrees; I felt my back muscles soften as my body absorbed the healing power of the salt beneath me. I also visited the Sand Room, the Charcoal Room (also one of my favorites), the Meditation Room, and the Elvan Stone Room. Healing. Cleansing. Heavenly. I highly recommend this spa on your birthday or any day.

And speaking of any day, it's clear to me that I need not wait for my birthday to give myself a day (or fifteen minutes or an hour) of self-care. Today was a special treat, but I can find that inner calm and peace with a bit of time, some healing intention, and some inner focus. Even a fifteen-minute meditation can help restore me. What about you? What do you do to care for yourself on a daily basis?

What’s Not Wrong

2007-11-30T22:18:00.000-08:00

It seems I am in need of a lesson in “what’s not wrong.” You see, I’ve been struggling with a bad cold since Thanksgiving. I’m much, much better this week, with just a bit of laryngitis lingering in my voice. But boy has it been rough. During the unpleasant depths of my cold I recall telling myself something like this: “I will be so thankful when I am better.”

Then, last night, while having a hard time falling asleep, I picked up my tried and true copy of Thich Nhat Hanh’s Peace is Every Step. I opened to his section called “What’s Not Wrong.” I knew this chapter would have something important to tell me. And it did. Hanh writes, “I enjoy breathing every day. But many people appreciate the joy of breathing only when they have asthma or a stuffed-up nose. We don’t need to wait until we have asthma to enjoy our breathing….Wherever we are, any time, we have the capacity to enjoy the sunshine, the presence of each other, the wonder of our breathing. We don’t have to travel anywhere else to do so. We can be in touch with these things right now.”

Sometimes I find it so challenging to be thankful when I am struggling. I tend to be future-oriented, hoping for the passing of whatever it is that is ailing me. What if, instead of berating my sore throat, congested sinuses, and croaky voice, I had said, “Thank you, dear body, for fighting this cold for me. You are powerful indeed”? What if I had felt thankful for my body’s ability to know when to rest (and boy did I rest over the past week!)? Or what if I had said (and this feels quite radical and strange to me), “I am thankful for my health”? How can I tell my sick body that I am thankful for its health? I guess in the same way I can tell myself I am beautiful, smart, or successful during moments when I don’t feel quite so.

So, I ask myself now: what’s not wrong? And I can honestly answer: a lot. There is much I enjoy and am thankful for, including my hands typing this blog entry, my warm cup of tea, and the soothing blaze of the fireplace at this café where I am writing to you now. And yes, I am even thankful for this croaky voice. There is depth to it and I feel a bit mysterious with the accent of huskiness on my breath. I didn’t think I’d find a reason to be thankful for this, but here I am doing it. What do you have to be thankful for right this moment?

Try this:

It's list time. Write down everything that is not wrong in your life. What is right, good, positive, or enjoyable? That’s the easy part. Now, focus on some struggles you are having. See if you can find a way to be thankful for these things, too.

Ends and Odds

2007-11-27T14:23:00.000-08:00

This December seems to be shaping up to be quite an event-filled month for me. Not only is it my birth month, but it's turning out to be a month for creativity and abundance!

My Abundance Box Workshop is on December 22 (see previous post), and there are just two spots left! If you have an interest in focusing on your hopes and dreams for the new year, consider signing up!

* * *

I'm also hosting a Holiday Art Show at Rising Bird Healing Arts on Thursday, December 13, from 6-9pm. This season, I will be joined by the talented Kristin Stubbs, whose art takes the form of unique and exquisite jewelry pieces.

Jewelry and original art for sale!
Art cards and prints for sale!
Enter to win a free massage!
Enjoy some delectable refreshments!

For more information about the show and the artists, click here.

* * *

Speaking of creative endeavors, I am accepting submissions for my upcoming Winter 2008 "Healing Nest" Newsletter. The writing/art prompts are as follows:

Art Prompt:
When was the last time you fingerpainted? I will guess that for many of you, it has been many years—too many years! This art exercise is all about expression and tapping into your kinesthetic self. Color, gesture, motion. Try fingerpainting any pain you are experiencing in your body. What color is your pain? Feel free to be messy and express whatever it is you need to express. Now, paint your good health. What shapes and colors represent your optimal health? And how are these paintings different from one another? Are there any similarities? Non-toxic children’s paints are the best to use, for they are better for your skin and easier to clean up.

Writing Prompt:
Did you know that the strongest muscle in the human body (for its size) is the masseter? The masseter is located in the jaw and it is our major chewing muscle. When I massage this area on my clients, very often I find the masseter to be quite tight and tense. I consider the jaw a Fifth (Throat) Chakra element, which has to do with communication, creativity, and expression. For this writing exercise, write in the voice of your jaw. Is your jaw cranky or bubbly? Does it complain of aches and pains or is it pleased with the way you treat it? See what emerges when you let the strongest muscle in your body speak. What does it have to tell you?

Submit your creations via email (cputam@rising-bird.com) by December 15, 2007.

Abundance Box Workshop!

2007-11-18T17:11:00.000-08:00

Intentional Desires: An Abundance Box Workshop

Facilitated by Courtney Putnam, MFA, LMP, CRP

Date: Winter Solstice 2007 (Saturday, December 22)
Time: 3:00-6:00pm
Location: Rising Bird Healing Arts
To Register: Email Courtney Putnam at cputnam@rising-bird.com
Cost: $30 (checks and cash accepted); space is limited to eight people

Abundance [n]: great amount or supply; bounty, fortune, plentitude, prosperity, thriving

What do you want in your life? Better health? A terrific job? Creative energy? Strong relationships? Financial security?

Join me for an afternoon of envisioning your own abundance. In this hands-on workshop, you will explore your dreams and goals and create an abundance box as a visual representation of what you wish to manifest in your life. This is a time for thinking big, pulling your ingenious ideas out of the cobwebs of your mind, and giving life to your desires!

The purpose of an abundance box is to channel your intentions, goals, and visions into a symbolic artifact. Inside this box you will place small objects that characterize the things you wish to actualize. Think about what aspect of your life you would like to give a little positive intention. Are there goals and dreams you are ready to make real?

In this workshop you will create your very own abundance box and fill it with objects that represent what you hope to bring to life. We will also explore some principles of Feng Shui, which may enhance or inform the intention and placement of your box. Using a Feng Shui bagua (map) as your guide, you will determine where your box is best placed in your own home.

You bring (if you wish): Any significant images, symbols, or objects with which to 1) decorate your box, and to 2) place inside your box. I provide: Boxes of varying shapes and sizes, art supplies, collage supplies and decorative papers. Tea and light snacks will be provided.

About Courtney:
Courtney Putnam is a licensed massage practitioner and certified Reiki practitioner who offers a holistic approach to wellness. She is a poet and visual artist and holds a Master of Fine Arts in Creative Writing. With a strong belief in the mind-body connection, Courtney encourages creative expression as a vehicle for healing on the physical, emotional, and spiritual levels. To learn more about her practice, visit www.rising-bird.com.

Crazy, Sexy Life!

2007-11-14T19:06:00.000-08:00

In 2003, Kris Carr, a young woman from New York, was diagnosed with a rare and incurable cancer. Have you heard of her? She is the subject of the TLC documentary Crazy Sexy Cancer (which I have yet to see, but want to see), and is the author of Crazy Sexy Cancer Tips.

What I find so compelling about Kris' story is that even with cancer, she feels she is living the most amazing, juicy, healthy life. And she poses such an important question: "Why, when we are challenged to survive, do we give ourselves permission to truly live?" When I visited her website and read that question, I couldn't stop thinking about it. Why, when we are confronted with illness (or our own mortality), do we then start thinking about making healthy and positive changes in our lives?

Kris truly believes that cancer has given her a gift of a new life. She feels like she is more healthy with cancer than she was before cancer due to many changes she has made in her diet and lifestyle. And she feels more passionate about life and more emotionally well than she has ever been.

What can you do now, with or without illness, to make your experience of your life more meaningful, pleasurable, and, well, sexy? Do you have dreams that have been dormant that could now see the light of day? Are there changes you want to make related to your physical health that you've been putting off for another day, or month, or year? We hear the phrase, "live each moment like it were your last" and yet how many of us actually do this? Kris is an example of a woman who embodies that phrase with balance, courage, and gusto.

To visit Kris' lively and informative blog, click here.

Music for the Body and Soul

2007-11-10T22:06:00.000-08:00

Last year I had the pleasure of meeting the talented composer Mike Wall, who had just released his first CD called "Passage."

Mike "tested" this CD on me prior to its release, for he hoped that massage therapists and other wellness practitioners would find his tracks a therapeutic complement to their work. I was taken with his music right away and I found the "Passage" tracks to be soothing and full of healing intention.

In the most recent issue of the Massage Therapy Journal, music reviewer Clare Laplante described Wall's CD as "a skillful mix of acoustic and electronic instruments" combined with "ocean, wind, and bird songs recorded in a state park near Monterey, California." The seamless combination of human-made and nature-made sounds lulls my clients to a deeply relaxed state and allows me to be slow, methodical, and intuitive in my work.

This one-hour musical experience is included in the standard CD rotation of my business. I also listen to this CD on my own when I want to drop to a deep state of calm in my body while at the same time rise to a more mindful, self-aware place in my mind and heart.

To learn more about "Passage" and to listen to samples of the CD, feel free to visit CD Baby.com.

Simple Kindness

2007-11-06T19:46:00.000-08:00

Several years ago I received a surprise phone call from my past. It was late in the evening when the phone rang. The young man on the other end of the line seemed excited that he had found me-- that indeed I was the "right" Courtney who shared seventh grade English with him at Kellogg Middle School.

To my embarrassment, I had no idea at the time who this eager young man was. As he updated me on his life, I scanned my mind furiously, searching for a clue. A flash of his face suddenly came to me, and then I remembered his voice--now deeper, of course, but his speech patterns were the same.

After catching up with one another (and my catching up with my own memory), there was a long pause. But this person from my past soon filled it with a surprising message. "I called to say thank you, " he said, "for being nice to me in English class." As he took a deep breath, my body remembered how he was taunted in school, how he so clearly struggled to find acceptance from others. My stomach and chest began to feel tight, constricted. He continued, "It meant a lot to me that you were so kind."

Again, I scoured my mind for details. Did I stop a bully from hitting him? Did I stand up for him when people called him names? I don't remember doing any of these things. The only thing I remember doing was treating him like a human being.

I am reminded of this story today because I've been reflecting quite a lot about the significance of the work that I do. I find myself wondering if, massage not withstanding, my listening and my holding a safe place for others makes an impact. After all, I am not "curing" someone's ailments or "fixing" their problems. I am just being with them. How powerful, it suddenly occurs to me, that we are human beings. We have the potential to make a great impact on another's life with our mere presence and attention.

Our kindness can come from our ability to slow down our own lives enough to listen to one another. It's now becoming clearer to me that simple, authentic listening may well be one of the most powerful tools that we have for healing.

Tummy Love

2007-10-27T19:32:00.000-07:00

This may sound a bit odd, but I've been thinking quite a bit about my stomach lately. And more specifically, I've been reflecting on how little attention it gets.

The lack of attention to my stomach became very clear to me when, two weeks ago, I received a wonderful Ayurvedic massage from my friend and massage colleague, Bethanie Sand. In her Ayurvedic massage sequence, Bethanie uses a lot of oil (a quality of this ancient Indian form of bodywork) and makes therapeutic contact with each area of the body, including the abdomen. Now, I've given and received abdominal massage many, many times, mostly in massage school, but it had been quite a long time since I'd experienced the calming, soothing, and therapeutic benefits of attention to this area of my body.

I had forgotten how abdominal massage relaxes my diaphragm and allows me to breathe big, full breaths; how I feel a 3-D awareness of my whole body when my stomach is touched; how my organs feel soothed and attended to; how any release of tension in my stomach muscles also releases tension in my back and other areas of my body; and how massage reflexively facilitates peristalsis, helping my body in its process of digestion and elimination.

Most importantly, though, this attention to my tummy enabled me to love it just a bit more. We live in a culture which teaches us to hold in our breath and stomachs tightly, to sculpt flat, hard muscles, and to cinch in our waists. It is relatively impossible to do any of those things during an abdominal massage. Instead, the stomach is praised for it's curves and bulges and expansiveness.

I have given perhaps two to three abdominal massages in the last year-and-a-half of my practice. So, why don't more clients ask for abdominal massage? For one thing, it can feel a wee bit vulnerable. We're not used to baring our tummies to one another. And, we're not used to touching our stomachs ourselves, let alone having someone else knead our tummies like dough. The therapeutic effects of tummy attention, however, seem, at least to me, to override any self-consciousness I initially feel.

So take a deep breath into your belly and give it some love and thanks. You may even surprise yourself and consider asking for abdominal massage at your next appointment. Until then, here's an exercise you can do yourself:

"Sun and Moon" Self-Massage

Imagine that your left hand is the sun and your right is the moon. Place your left "sun hand" on your belly and circle your belly button in a clockwise direction. Place your right "moon" hand on your belly and follow the sun in the circle, moving over it when the hands cross. Move slowly and with light to medium pressure, depending on your comfort level. This stroke reflexively reinforces peristalsis and aids in the sensory and energetic awareness of your body.

Our Choices

2007-10-19T17:25:00.000-07:00

This week I attended the Western Literature Conference in Tacoma, WA. I had the pleasure of spending some quality time with the poignant and powerful poet Tess Gallagher.

I want to share one of her short poems with you, as I just cannot stop thinking about it:

Choices

I go to the mountain side
of the house to cut saplings,
and clear a view to the snow
on the mountain. But when I look up,
saw in hand, I see a nest clutched in
the uppermost branches.
I don't cut that one.
I don't cut the others either.
Suddenly, in every tree,
an unseen nest
where a mountain
would be.

-Tess Gallagher, Dear Ghosts,

I think of the choices we have in this life. We can choose to treat ourselves well or poorly; we can choose to see what is in front of us this very moment or ignore it; we can see people and ideas through one narrow lens or through a kaleidoscope of different angles and perspectives. How many nests (literal or figurative) have been removed for the sake of a better view?

Try this:
Write about what choices you have made in your life that you feel have been mindful, thoughtful, and filled with integrity. What event or moment allowed you to see something clearly for the first time? What happens when you feel you have no choice, when you feel stuck or trapped?

Autumn Newsletter

2007-10-13T11:16:00.000-07:00

I am pleased to share another "Healing Nest" newsletter with you.

This issue goes especially well with a cup of tea or cocoa and a fuzzy blanket.

In this issue:

New to my practice: Hot Stone Massage!
S.A.D.: ways to find the sunshine within
Autumn Special: "Inner Stream"
Client artistic contributions & new creative prompts
Updated sessions and rates

Click on the following link to view/download the .PDF newsletter: http://www.rising-bird.com/Fall07newsletter.pdf

Enjoy!

Best,
Courtney

Rock Love

2007-10-09T14:49:00.001-07:00

I will admit it: I have a deep and insatiable love for rocks. My favorite place to commune with rocks is in the Naches River, which runs through the Wenatchee National Forest here in Washington State. My family has a cabin near the Naches and my favorite time to visit is in the summer when I can immerse my sun-heated body into the glacial-cold waters of the river. I spend hours (yes, literally hours) making rock pools in the river. My arms and legs become numb from the cold, but I don’t mind this. (This is great for shin splints and tendinitis, by the way!)

A friend once remarked to me as I was building, “I’ve never seen anyone take so much pleasure in stacking rocks.” It’s true! The rocks feel smooth and supple in my hands and I feel so strong lifting them in order to build the walls of my pool--even as the current threatens to knock my creation over. That’s the beauty of it, though: my pools are not stagnant entities, but rather art pieces for nature to do with as she pleases.

So, why all of this talk of rock love? Well, as it so happens, I have added rocks to my practice, but this time they are not as cold as glacial waters or as heavy as those from the Naches. These rocks are basalt stones, heated to about 120 degrees and used in massage. This healing modality is most often called Hot Stone Massage, but is sometimes also called Healing Stone Massage. In either case, the purpose is the same: to warm the body, to soothe the nervous system, and to aid in relaxation and healing.

Basalt is a “fine-grained rock of volcanic origin, dark gray, dark green, brown, reddish, or black in color. Basalt is an igneous rock, i.e., one that has congealed from a molten state.” Due to their high iron content, basalt stones retain heat for long periods of time, penetrating your muscles deeply and evenly, and helping to soften your tissues and to calm your nervous system. These stones have been smoothed naturally by the waters from which they came, so the shape, consistency, and texture of each stone is unique. I have small, thin stones to place in between your toes, as well larger stones for your back, which can retain their heat for the length of a massage. And I have many more sizes in between for the legs, arms, chest, stomach, shoulders and face.

Hot stones may be used to provide deep, soothing heat to your tired or tense muscles. The treatment is a combination of using stones stationary on the body to promote relaxation and to soften muscle tissue as well as used as part of the massage itself, providing warmth and aiding in the release of tight muscles by using the contours of the stones for some deeper work. Heated stones may also be used for energetic healing by placing hot stones on the seven major chakras.

When my own massage practitioner uses hot stones during my massage treatments, I always seem to go to a deeper level in my relaxation. The penetrating heat softens my muscles, and I am able to let my guard down. The weight of the stones is comforting to me, rather like the nurturing feeling I get when my cat sleeps on my belly or chest.

So, it pleases me to be able to “stack rocks” in my practice now, even if I am not immersed in 40-degree water, listening to that soothing rush of the river. My nature CD with the sound of rushing water will have to do until next summer when I can start building my rock pools all over again.

Rain Medicine

2007-09-30T15:51:00.000-07:00

The rain is full force today, and I am resisting the temptation to call this rain “awful” and “terrible.” I am trying to embrace autumn after all, not be cruel and call it names.

This morning I drove my partner to Granite Falls, WA to the Tsubaki Grand Shrine of America where he received a Shingan Joju Kigan ceremony (a Shinto ceremony for “realization of heartfelt wishes”). This was a birthday gift and a surprise, and it was during our time that I actually felt the pleasure and cleansing power of rain—a sensation I have not felt in a very long time.

The grounds around the Shinto temple are landscaped with bamboo, stone structures, fountains, and other beautiful adornments from Japan. As we walked in the rain toward the temple, I noticed how quiet it was. I heard our steps crunching on the rocks so clearly, and I heard the rain’s sweet patter on the autumn-hued trees and plants around us. I looked up at the sky, gray as it was, and said aloud, “This rain feels cleansing.” I said it almost as a question, as if I couldn’t quite believe my own words. I closed my eyes and surrendered to the sky, letting the water hit my skin, causing little streaks, almost like tears. But these clearly weren’t my tears and this rain was not melancholy: it was gentle and comforting somehow. And refreshing.

After the powerful and centering ceremony, my partner and I walked the grounds just a bit more. Near the path to the river was a stone statue of a frog. As soon as I saw him, his placement made sense to me, for Frog is often associated with water and cleansing energy. In David Carson’s Medicine Cards, he writes, “Frog medicine is akin to water energy, and the East on the medicine wheel. Frog teaches us to honor our tears, for they cleanse the soul.”

This passage made me wonder about the purity we must attain each year here in the northwest after months of fall and winter rain. It also made me recall moments of my own tears and how they have seemed to purify me by my release of built up pain. And I think of the tears that flow for some of my clients during our massage or Reiki sessions; I welcome these tears with open arms and some of my clients are surprised by this reception. I tell them, “This session is about you, not just your muscles, not just your sore back; it’s about the whole you, so if tears must come, we will let them flow. And we will attend to all of you.”

Carson also writes, “Like Frog, we are asked to know when it is time to refresh, purify, and refill the coffers of the soul.” It occurs to me that autumn and winter may be just that for me – a time to refill the coffers of my soul. And perhaps like frog, I can learn to appreciate these drippy, soggy days because they remind me to honor the deep waters within me.

Inner Wisdom

2007-09-13T19:22:00.000-07:00

Even though it may not feel like it sometimes, I believe that you know you the best.

This thought came to me the other week when a woman I'd just met asked me about my astrological sign. When I told her I was a Sagittarius, she said excitedly, "You must be a people person! I can tell you are!" A feeling of confusion washed over me. And an image from my childhood flashed through my mind:

My parents are expecting company. We've spent the whole day cleaning; it was my job to straighten the living room. I hear an unfamiliar car roll into the driveway. My heart starts to pound. I hear two sets of footsteps climb the steps to the front porch and then I jump at the sound of the door bell's ring. I rush to the big brown chair and squeeze my body under it, roll into a ball.

A "people person" I said to myself over and over, trying to make it stick. I love people, particularly one-on-one; I love connecting to others; and I love helping people. This was all true. But, a "people person"? I take a deep breath, take in those words and they just don't seem to fit. I tell my partner this story when I get home. He laughs out loud and says, "I think you're more of an animal person." I chuckle. There's some truth in that.

This encounter (and my explorations about it) made me realize that there may be a lot that gets in the way of our full understanding of ourselves at any given time. But I feel that we each know our body and mind the best, for we are the ones who live in our own skin. Others can help us see things we've been ignoring, guide us to explore an issue more deeply, and point to other ways or modes we might consider. But I believe that when we really listen to ourselves, really listen, we know ourselves to the very core.

Your sense of intuition and inner knowing is part of what the Sixth (or Third Eye) Chakra* is all about. This chakra is about seeing and processing the world around you and your own own internal world. It is about trusting what you feel and know. And this trust is hard to come by sometimes; self-doubt is a persistent visitor to many of us.

As a way to listen deeply to the wisdom of your Third Eye, try this:

Make a list of attributes that other people commonly associate with you (feel free to call up a friend for some ideas). Write this list without censor or judgment. Now, light a candle, focus on the candle's flickering light, and sit with this list. When you're ready, take some deep breaths, focus some energy in your third eye area (feel free to touch this area if you feel you need a stronger connection), and begin to circle the attributes that you truly feel represent aspects of yourself. Now notice what's missing. What words or phrases uniquely represent you? Now add these words to your list and circle them. Do you feel this list now truly represents you?

Sometimes I do this same exercise with a difficult decision I need to make. I write a list of "shoulds" -- all the possible actions I could take, including ones that make me cringe. I sit with the list and start my candle meditation. Then, I focus on my Third Eye, letting my inner wisdom guide me, and I begin to circle the actions that I feel most resonate with me. Sometimes I have to re-visit this list for a couple of days before I trust that I know the best course of action.

How do you feel you are guided by your inner wisdom? What does the wisdom of your Third Eye have to tell you?

*Some more details about the Sixth Chakra:
The Third Eye is located in the center of your head, just above eye level. The color associated with this chakra is indigo. When this chakra is blocked or out of balance, we may experience headaches, nightmares, eye strain, blurred vision, and a sense of feeling mentally "foggy." Gemstones thought to aid in opening this chakra: amethyst, moonstone, sugalite.

Reasons to Love Your Body

2007-09-07T08:08:00.000-07:00

"She Learns to Love Her Body," mixed media collage painting with wax.

Try this:

List 20 reasons why you love your body. Think of all the ways your body supports you, gives you feelings of delight, and adapts to so many situations and circumstances. After listing at least 20 reasons (I know you can do it!), choose three to focus on more closely. Now draw a picture of each of these three reasons. What colors, textures, or symbols represent the appreciation you feel? Feel free to post these art pieces around your home, particularly in places where you may need a little reminder to love your body a bit more (i.e. the bathroom mirror). Your body is amazing; remember to give thanks regularly.

Turning Inward

2007-08-31T13:36:00.000-07:00

I have been noticing the subtle change of seasons--particularly the lower angle of the sunlight--and this has made me turn inward a bit more as I anticipate the arrival of fall. I do have to admit: the transition from summer to fall is one of the most difficult transitions for me each year. I try to tell myself that fall is "cozy," and it isn't until the heart of fall that I admit to myself that yes, curling up with a book in front of the fire is indeed cozy. Who cares if it's pouring rain outside. I usually mourn summer for about two months before I can enter autumn with positive intention.

Even though I covet spring and summer, what's interesting is that fall and winter really do reflect very prominent aspects of myself: introversion and reflection. So, this year, I am going to attempt to embrace (and dare I say celebrate?) the upcoming days of autumn with an open heart. And part of this process of acceptance means that I must embrace all aspects of myself -- including my dark, dank, and soggy autumnal sides. I almost think of my fall self as a "secret self," the part of me I tend to bury.

So in honor of embracing this seasonal transition and turning inward, I recommend trying Julia Cameron's "Secret Selves" exercise. In Cameron's book The Vein of Gold: A Journey to Your Creative Heart, she writes, "Each of our Secret Selves has a particular timbre that enriches the song of our life." By reflecting on aspects of yourself that are a bit hidden, you may find that these selves may benefit from reaching the light of day. Perhaps your secret tough side could surface a bit more at work when you need to create clear boundaries. Or maybe you tend to bury your soft and cuddly side, and a friend in need could use a bit of this teddy bear energy.

So, strike up your internal symphony and name at least five of your Secret Selves. The second part of the exercise is to pretend to open the closet of each of your Secret Selves. What do you find?

Here are my five "Secret Selves" I came up with for the first part of this exercise:

1. Edgy Grrl
2. Competition Jackie
3. Tough Nelly
4. Perfection Priscilla
5. Silly Sister

Whitman writes that we "contain multitudes." This autumn, who will you find inside you waiting to be listened to, nurtured, called out, or given a chance to transform and change?

Tricks of the Trade

2007-08-26T13:37:00.000-07:00

After my long walk around Greenlake this morning, my quads felt tight and my knees sore. I did a little self-massage on my quads and I found that these muscles did feel quite tight, contracted, and ropey. The massage helped for sure, but I decided to pull another bodywork trick from my toolbox: muscle energy techniques. The two techniques that I employ the most (for myself as well as for my clients) are reciprocal inhibition and contract-relax. These two techniques help soften and lengthen tight, contracted muscles. And you can experiment with these two methods in the comfort of your own home or even at work.

So, today I started with a contract-relax exercise, which is basically the process of contracting the muscle that is already tight, holding the tension for about five slow breaths, and then releasing the tension. Whenever I do this exercise, I imagine that I am giving my muscles a little lesson on relaxation. It's as if I am saying to my quads, "This is what tense is. Feel it?" as I tense my muscles even more. When I relax, it's as if I am saying to my muscles, "See, this is what relaxed feels like." I do this exercise at least three times and then do a quad stretch to add more length to the muscle.

Reciprocal inhibition is the process of relaxing muscles on one side of a joint by contracting the muscles on the other side of the joint. So, for example, if I want to relax my quads, I need to tighten my hamstrings. If I want to relax my hamstrings, I must tighten my quads. I use the same technique of holding the contraction on the opposing muscle group for a good five breaths before stretching.

Try experimenting with this yourself to see which method your body seems to respond to the best. You can do either of these techniques with any muscle group. Here are some examples of common reciprocal inhibition exercises to give you an idea: contract your abdominals to relax your back muscles; flex your head to one side with resistance to soften the opposite side of your neck; for tight calves, hook your toe under a chair or couch to tighten your shin muscles, consequently loosening your calves.

Always remember to follow these techniques with gentle stretching. And remember to breathe. Breath is very important in sending the message to your body to let its guard down and relax.

Learning from Animals

2007-08-13T15:08:00.000-07:00

I find animals' deep sensitivity and relatively straight forward approach to life to be refreshingly uncomplicated.

As a human being, I can complicate something as simple as a stomach ache. In a very human moment, a bit of indigestion means I have an ulcer and the thought of an ulcer reminds me that last week was stressful, which reminds me that I haven't been doing yoga in the mornings and this makes me worry that my lack of commitment to a healthy activity such as yoga means that I am undisciplined and I might as well just stop trying to do anything worthwhile because I'll just quit it anyway. How did I go from a stomach ache to feeling a lack of worth? We humans are complicated creatures!

Animals, on the other hand, so often reveal a different approach to life. Last week I learned a great deal about sensitivity and directness from my cat Mountie.

One day, I noticed that Mountie was looking a little tired and aggravated. After walking restlessly and meowing grumpily for a while, he jumped on the couch, sat my lap and looked up at me. If Mountie could speak human language, I imagine he would have said something like, "I don't feel so good. Can you do something?" I scanned Mountie with my hands and noticed that his abdomen was warm and "buzzing." All Reiki practitioners have different sensory experiences when it comes to knowing when and where to give Reiki, but this "buzzing" was my signal that Mountie could benefit from Reiki energy in his second and third chakras.

I placed both of my hands on Mountie's back and belly and let the Reiki energy flow. At first he fidgeted a bit, for I think he was wondering why I wasn't petting him like I usually do. But very quickly he rested his head on my lap, gave a big sigh, and closed his eyes. He settled into a comfortable sleep as I held him. After about 15 minutes, I felt the buzzing dissipate and he slept for another hour. When he awoke, he got up swiftly and happily, and asked for his dinner.

Both of my cats are aware on some level that when I touch them in a certain way, they feel calm, relaxed, and soothed. My other cat Selkie used to curl up on my massage table and meow until I touched him with Reiki energy. I worked with Alex the dog -- a beautiful Alaskan Malamute -- who didn't like to be cuddled or pet for very long, but allowed me to give her Reiki for over thirty minutes at a time. I believe that animals understand a simple intention for healing and they can feel healing energy without any interference -- the kind of mental gymnastics that we humans sometimes bring to the healing process.

I think animals know what they need. They try to tell us, and if we are listening we hear them and know what to do, too. I wonder if we can dig down inside ourselves and find the animal within us. I wonder if we can find that simple, sensitive creature who can simply ask for and receive comfort without strings or worries, who can trust that if we ask for healing, it will come to us.

Sussing Out “Suchness”

2007-08-04T13:54:00.001-07:00

Zen monk Thich Nhat Hanh writes that in the Buddhist tradition, “’suchness’ is used to mean ‘the essence or particular characteristics of a thing or a person, its true nature.’” So, I might say that one’s essence is distinct from one’s personality, which is more like a coat we wear in order to deal with the world. I might also say that we have a personality; it is something that grows out of our essence, our true self.

Today I am meditating on this concept of suchness, trying to feel or recall when I’ve felt my own essence without the distraction of labels. It’s easy to describe aspects of my personality, but when it comes to my suchness I get stuck. Words don’t seem to come easily. Instead, I see colors, feel my stomach settling comfortably, my eyes feel clear and soft, and a few images wander into my head. So, I try a different tactic; I draw a picture. After all, images can “say” much more than words can sometimes. Here is my drawing from Artpad.com:

If you'd like to see the creation of this piece, click here.

Seeing someone else’s suchness is also quite powerful. I think that conflict between people often occurs because we don’t like aspects of another’s personality, not necessarily their essence. Someone’s gift for argument and rhetorical analysis may bump up against another’s peacemaking abilities and conflict avoidance. When we see someone’s essence, we understand what makes the other person tick. We understand how that person’s history and experiences affect how they interact in the world.

Try this:
When in an argument with another person, take a moment to squint at the other. Physically squint. Use this simple technique to remind yourself of the other’s suchness; see the other as a blur of colors, shapes, and energy. Remember that the other is not his or her personality but owns it, claims it, and wears it; the true person lies underneath like human bedrock waiting to be uncovered.

p.s. If you'd like to share your "essence drawing," please do! Feel free to post a link to your Artpad drawing in the comments box!

The Art of Transformation

2007-07-22T12:55:00.001-07:00

I just purchased Thich Nhat Hanh's book Peace is Every Step: The Path to Mindfulness in Everyday Life, and I want to share an excerpt about the power of transforming both physical and emotional issues that reside inside us.

In his section called "Non-Surgery, " Thich Nhat Hanh writes:

"Western medicine emphasizes surgery too much. Doctors want to take out the things that are not wanted. When we have something irregular in our body, too often they advise us to have an operation. The same seems to be true in psychotherapy. Therapists want to help us throw out what is not wanted and keep only what is wanted. But what is left may not be very much. If we try to throw away what we don't want, we may throw away most of ourselves.

Instead of acting as if we can dispose of parts of ourselves, we should learn the art of transformation. We can transform our anger, for example, into something more wholesome, like understanding. We do not need surgery to remove our anger. If we become angry at our anger, we will have two angers at the same time. We only have to observe it with love and attention. If we take care of our anger in this way, without trying to run away from it, it will transform itself. This is peacemaking. If we are peaceful in ourselves, we can make peace with our anger. We can deal with depression, anxiety, fear, or any unpleasant feeling in the same way."

I love his line, "If we become angry at our anger, we will have two angers at the same time." I call this the "double-whammy," and this is so easy to do to ourselves. During a particularly difficult time in my life, I was sad about my sadness, angry about my anger, and depressed about my depression. After duking it out with my melancholy too many times -- and feeling exhausted from the process -- I decided to try and sit with it. What did I have to lose? It took a lot of sitting and listening and being with myself to see that melancholy was not the enemy; in fact, it was trying to tell me something important about my beliefs and perceptions, the true causes of my feelings.

Hanh's idea of "non-surgery" for our emotions can also apply to our bodies. We can transform our feelings about our physical discomfort in a similar manner. When in pain, it is hard to just be with the pain and see what it has to tell us. This is particularly difficult when the pain is chronic and we are so tired of it. It's easy to feel pained by our pain. Again, the "double-whammy" shows its teeth. Below is a method I have used to deal with both physical and emotional discomfort.

Try this:

Feel what you feel. If your neck tension has been bothering you, feel this pain from the inside, as if you could travel inside your body and actually see and touch this place of pain. If you feel sad, feel the sadness wash over you; if tears come, let them flow freely. Imagine that your pain is another person who has come to you for comfort. Listen to her. Ask her why she feels this pain; ask her if she understands the root of her sadness. Remember to tell her to breathe. Remember to tell her that she is safe.

See if it makes a difference to view your pain in this manner -- as if it is a close friend or loved one who needs your support and guidance. See if your body's tension transforms into something softer, lighter. See if your sadness becomes something powerful and poignant.

Egoscue: Health Through Motion

2007-07-10T22:38:00.000-07:00

Over the past several months, a massage colleague and friend of mine has been introducing me to Egoscue, a form of stretching and movement based in postural therapy, which allows the body to become stronger, to be more flexible, and to be free of pain. In exchange for massage or Reiki sessions, my colleague gives me sets of exercises which address the concerns of my body. I find these exercises tremendously helpful, and the task of completing my exercises every day -- yes, every day -- is no small feat! But, I've noticed, among many wonderful changes, decreased pain and increased range of motion and strength in my shoulders, chest, and upper back.

I thought I'd share an egoscue stretch that I find particularly helpful to open up the chest and give a good stretch to the spine. It's called the Upper Spinal Floor Twist. Sometimes I do this stretch two to three times a day.

Click here for a video demonstration of the stretch. Enjoy!

The Present Moment: An Exercise

2007-06-29T15:29:00.000-07:00

When feeling "flighty," ungrounded, and disconnected from your body, try this*:

Write down the answers to these questions right now:

What do I hear?
What do I smell?
What do I taste, or remember tasting right now?
What are the sensations on my skin?
What do I see?

What does all of this make you remember? think about? wish for?

Write two pages (at least) based on being in the moment are in in right now. What do you discover?

*This exercise is taken from Beth Baruch Joselow's book Writing Without the Muse.

Gender and Multi-Tasking

2007-06-11T20:31:00.000-07:00

It has come to my attention lately that while I often juggle several tasks at one time, my partner is often deeply focused on one task.

Case in point: Yesterday my partner was engrossed in reading a comic book in the living room. He wasn't aware of the music I turned on the stereo or the cats that skittered past his feet. He was in his own comic-book universe. I, on the other hand, found myself boiling some water for tea, chasing the cats, thinking about an email I had to send, adding a massage appointment in my calendar and dancing a little jig to the music I had just turned on. I was a whirling dervish of multiple tasks and he was a laser beam of focus.

Now personality could account for this difference for sure. I know men who mutli-task and women who are mono-taskers, but I do wonder how much gender plays a role in our ability to multi-task. Do women multi-task more than men? I've read many articles highlighting such differences. Is this difference a product of evolutionary biology? Are women still gathering those various nuts and berries while attending to their children and men are still hunting that one antelope with the hope of producing the evening meal?

And more importantly, does women's ability to multi-task negatively affect our stress levels, or does this octopus-arm life make us more resilient and better able to deal with the stressors in our lives?

What do you think? What is your experience?

Some Thoughts About Touch

2007-06-04T18:20:00.000-07:00

I'm coming up on my one-year anniversary of being a massage therapist (and fifth year of practicing Reiki). I've been reflecting quite a bit about how I made this journey to the healing arts and I've been thinking about the simple yet deep power of touch.

In Diane Ackerman's A Natural History of the Senses, she explores the scientific, cultural, artistic, and philosophical aspects of the human senses. In her chapter "Touch," Ackerman describes the skin as having eyes, as if it were its own being encountering the world. She also writes about the nature of "subliminal touch," or touch that may be "so subtle as to be overlooked," but "doesn't go unnoticed by the subterranean mind." She sites several "touch studies," and I found this one particularly interesting:

"At Purdue University Library, a woman librarian goes about her business, checking out people's books. She is part of an experiment in subliminal touch, and knows that half the time she is to do nothing special, the other half to touch people as insignificantly as possible. She brushes a student's hand lightly as she returns a library card. Then the student is followed outside and asked to fill out a questionnaire about the library that day. Among other questions, the student is asked if the librarian smiled, and if she touched him. In fact, the librarian had not smiled, but the student reports that she did, although he says she did not touch him. This experiment lasts all day, and soon a pattern becomes clear: those students who have been subconsciously touched report much more satisfaction with the library and life in general."

This power of touch also touches us emotionally in ways mysterious, yet deep. Here is one of my favorite poems by Naomi Shihab Nye:

Rain

A teacher asked Paul
what he would remember
from third grade, and he sat
a long time before writing
"this year sumbody tutched me
on the sholder"
and turned his paper in.
Later she showed it to me
as an example of a wasted life.
The words he wrote were large
as houses in a landscape.
He wanted to go inside them
and live, he could fill in
the windows of "o" and "d"
and be safe while outside
birds building nests in drainpipes
knew nothing of the coming rain.

--Naomi Shihab Nye, Words Under the Words

We remember how we've been touched in life, and sometimes being touched positively impacts us more than others realize. I feel blessed to be able to provide touch as part of my life work. Thank you to my clients who have touched me in countless ways: thank you for your openness to healing, for your willingness to let your stress and worry leave your body and mind, and for your encouragement and support for my work.

Learning to Let Go

2007-05-21T10:08:00.000-07:00

How many of you find that it takes a long time to relax and let go during a massage session?

For some, the first massage stroke makes them melt into a soft mass of muscle, the massage table bearing the weight of their relaxed frame. And for others, my partner included, not only does relaxation seem to come instantaneously, but sleep also comes full force.

For many, however, relaxation does not come easily, especially after an accumulation of stressors throughout the day.

In our culture, we learn how to juggle many tasks at once, pick up the pace, and become more efficient, but we don't learn the art of slowing down and letting go. How many office managers are told: "Don't worry about the budget deadline; instead, focus on your breathing and turn in the documents when you feel aligned with the budget in your body and when you mentally resonate with doing so"?

No wonder it takes some conscious attention and a bit of effort to allow our bodies and minds to relax. And there's no sense in yelling at ourselves: "Relax!" I went to a massage therapist once who, when noticing my arms were holding, reprimanded me by saying, "Can't you just relax?" Not helpful. And as you can imagine, my arms and shoulders tensed up even more.

It's a delicate process to let go, and it takes a sensitive massage therapist to encourage this process without pressuring the client. Relaxation should be a gentle process, somewhat like letting go of a an object you've been holding onto tightly without knowing it. Gradually, you allow yourself to loosen your grip.

There are many reasons relaxation may take its sweet time. Here are a few ways to gently calm your system during a massage session:

Mental Chatter.
I think it's important to honor our mental chatter. It's there for a reason: we're problem solving, processing, and recounting as a way to better understand ourselves and our experiences. But I also believe that we can honor the voice inside us by letting it take a rest. We can tell this voice, "Yes, I hear you and you are important, but I need you to whisper now, and perhaps even pause once and again so I can focus on the needs of my body." I've had clients feel frustrated for "thinking too much" during a session, which has a tendency to increase tension. When I have this experience, I try to treat my chatter as gently as I would an eager child: I encourage a quiet voice and perhaps even nap time, but I honor this need for expression.

Try this:
Breath work is one of the most powerful ways I have found for quieting the mind. And focusing your breath down into your body is especially helpful. Instead of keeping your breath up in your chest and throat, try bringing it down into your belly and hips, and then see if you can send your breath all the way down to your toes. By focusing your energy away from your head during deep breathing, you may find that a new voice emerges-- the voice of your body.

Emotional Holding.
I believe that emotional pain and stress accumulate in our bodies. Sometimes our tight shoulders or neck pain, for example, are holding our grief or worry or anxiety. I often ask my clients where they experience stress or anxiety in their bodies. The process of listening to the body is the first step in healing this area. In a sense, by identifying where we hold our stress, we are in effect telling this area, "I hear you. I feel you." This acknowledgement may be key in releasing tension and emotional pain.

Try this:
Identify what emotions are surfacing for you, whether they be sadness or frustration. Scan your body and notice where you are holding this emotion. Often times we feel tight or constricted in this area. Now, just notice what this emotion feels like from the inside of your body. Does it have a color or texture? Is it hot or cold? Is it stagnant or does it move? If specific stressful thoughts emerge in your mind, acknowledge them but set them aside, like you are stacking books. You know you can read them later. But for now, you are just noticing. Allow yourself to follow the discomfort as it fades with each breath, as it begins to move out of your body.

Muscle Guarding.
When we hold our muscles in the same position over time, they get accustomed to this position. For example, if I work at a computer regularly, my muscles begin to follow the pattern I am providing for them. My pec muscles may get tight and my back and neck feel tight and overstretched. It's no wonder that it may take my muscles a while to adjust to a new way of being. And if we add a layer of past trauma to the mix, such as an injury, our muscles hold tight even more as a way to protect against pain. During a massage session, it can feel physically difficult to let go, which is why I often gently jostle my clients arms, for example, to stop the cycle of predictability. It's rather like tricking the muscles into a new paradigm.

Try this:
Do a full body shake-out when you get home after work. Shake out your arms and legs thoroughly, and rotate your pelvis, hips, and neck. Next, give your body a new position. So, for example, if you were typing at a computer all day, you might lie on your back on the floor or on a balance ball and stretch your arms back and above your head. This shouldn't be a strenuous stretch, but a gentle positioning that re-educates your body.

The Power of Agua

2007-05-08T20:51:00.000-07:00

You may have been told (or read somewhere) that the reason to drink plenty of water after massage sessions is to "help flush toxins from the body." In some ways, I wish this were the case, for I'd get a full-body cleanse after receiving a massage. In reality, though, this does not happen. Manual therapy does not significantly move toxins from the body, but it does increase local circulation and helps the body in so many other ways.

According to massagetherapy.com, "there are very real toxins that accumulate in the body, notably persistent organic pollutants (POPs) in fatty tissues and heavy metals in skeletal tissues. However, these toxins are too chemically bound to their target tissues to be significantly liberated by the mechanical motions of massage."

So, why do massage therapists remind you to drink plenty of water then? In addition to general hydration being very important, we encourage clients to drink water after a massage to re-hydrate their tissues we have worked so hard to loosen. The kinks and knots and sticky spots in muscle tissue and fascia (connective tissue) will remain supple and loose longer (and take longer to become "sticky" again) if the body is well hydrated. The best example I can think of right now is a bicycle chain. Without lubrication the bicycle chain's resistance makes it harder for the rider to pedal and shift. The same goes with our body. Without proper lubrication, we don't move very well. And that lovely loose feeling we get after a massage fades a bit more quickly than we'd like.

So, drink up! Feel the power of water to replenish your body!

Mantra Magic

2007-05-03T18:39:00.000-07:00

During a massage session recently, my client described two words that kept coming to her. They repeated, almost like a chant inside her head. I asked her more about these words and she said that they were guiding words, powerful words, and words that also calmed her. I encouraged her to follow these words and to feel what they had to tell her. She left the session following her inner wisdom. And I was left with a bit of curiosity about the power of words to heal.

A few days after this session, I was reading a brief article in the Massage Therapy Journal called "Om for Your Mental Home," an encouraging piece about the power of mantras to ease stress and anxiety. Reading this article was a lovely synchronicity. I imagined my client repeating her two words during times of unease and uncertainty. Yes, this could be helpful, I thought.

According to the MTJ article, a 2006 U.S. Department of Veterans Affairs study revealed that teaching veterans to use mantras on a daily basis resulted in "[about] half of the participants [reporting] that the mantra habit eased emotional difficulties and about a quarter reported it was useful in reducing traffic and job-related stress."

While in traffic the other day, I found myself repeating "let go, let go, let go." My tension decreased considerably. It was as if the mantra was a handle for me grasp to ground me. Later, when I finished a distressing phone call, I found my stomach in knots. "Let go" came to me and I followed the wave of the words. And, last night when I was experiencing a bit of writer's block, I let my mantra words wash over me, soothing my inner critic.

What might your mantra words be? Perhaps like my client, they will choose you when you least expect it. I encourage you to listen for them and then embrace them; hopefully you will find that this technique "pushes your mental reset button," allowing you to calm your mind, body, and soul in times of need.

Mind-FULL-ness

2007-04-19T09:20:00.000-07:00

I've been thinking a lot about mindfulness lately. I just completed an enlightening three-day workshop with Jack Blackburn, and during these three days we spent some considerable time "presencing" ourselves, a term Jack has coined. To me, presencing is a way to become more awake and to see and hear fully, consciously, and deeply.

Each day, after some meditation and body awareness exercises, we took a walk around the neighborhood and were asked to notice our inner experiences (inside our bodies) and outer experiences (how we interacted with the world). On my walk, I noticed how the grasses and leaves looked so green -- almost electric green -- and how the sounds of loud garbage trucks intrigued me rather than disturbed my senses. These walks felt like they woke me up to spring and to my own season of emergence and growth.

In her amazing book, Fruitflesh: Seeds of Inspiration from Women Who Write, Gayle Brandeis writes, "It is easy for us to sleepwalk through our everyday life. Our schedules can become routine, so taken for granted, that we forget to pay full attention to every moment." On my workshop walks, I noticed every color, shape, texture, and smell. I noticed that I rarely looked down at my feet while I walked (something that I often do to try and distance myself from the impact of the world), and that my body felt calm, full, and awake.

So, in honor of mindfulness, I offer this exercise from Fruitflesh:

"Choose an activity you do every day -- slicing fruit for your children's lunch, brushing your teeth, washing your hair, checking the mail, feeding the goldfish--and enter it with mindfulness. Try to be aware of each movement of your body, each sensation, each flicker of thought. Enter the activity as if it were for the first time; enter it as if it were a dance. See if you can discover anything new inside your regular routine when you break it down, break it open. Find a way to make it fresh on the page, in all its everyday glory."

Enjoy giving new life to your everyday routine!

Soaking Up Some Sunshine

2007-03-24T19:24:00.000-07:00

Aloha from Hawaii!

I took a week off from my practice to travel to Maui for some relaxation and rejuvenation of my own -- and to soak up some much-needed sunlight. Seattle winters are hard for me. The gray days and luke-cool temperatures tend to dampen my spirits, and I have to work very hard to ward off depression. Today is our seventh full day here, and I must say that being here has certainly given me a much needed energetic boost.

When lying on the beach in the sun yesterday, my partner said to me, "It looks like you are re-charging your batteries in the sun. Superman does that, too." His comment made a great deal of sense to me, and I resonated with feeling that somehow the sunlight was penetrating me to the core. Yes, I thought, I will return to Seattle, with a bit of the Energizer Bunny in me. I will make it through the rainy days of spring and into the blue-sky days of summer.

All of this contemplating the healing power of sunlight caused some curiosity in me. After all, I've been told for years to "avoid the sun." Certainly the risk of skin cancer is a serious issue; I know many who have their yearly skin check-up and mole removal ceremony. But, I've been wondering, what is this deep yearning -- almost a physical craving -- I've been having for the sun? When trade winds blow through the island and reveal the sun through the clouds, why do I feel an instant "lift"? Why do I seem to having a more hopeful outlook on life when I see blue sky? And, why do I feel physically healthier and more vibrant when I've had a little dose of sunlight? Is there any scientific (or even anecdotal) reason for this?

In a New York Times article, Jane E. Brody asks this provocative question: "Can sunshine, now shunned by so many who fear skin cancer and wrinkles, save many more lives than it harms?"

She looks for answers in the work of Dr. Michael F. Holick, a professor of medicine, dermatology, physiology and biophysics at the Boston University School of Medicine. Brody writes that according to Holick, "relatively brief but unfettered exposure to sunshine or its equivalent several times a week can help to ward off a host of debilitating and sometimes deadly diseases, including osteoporosis, hypertension, diabetes, multiple sclerosis, rheumatoid arthritis, depression and cancers of the colon, prostate and breast."

The key to the healing power of sunlight, Dr. Holick explains, has to do with vitamin D production, which most notably, helps with bone health. But, Dr. Holick also exposes some other health benefits from the sunshine I had no idea about. Brody writes that Holick "has found that exposing people with high blood pressure to UVB rays in a tanning salon lowers their blood pressure readings about as much as a drug will. He also found that increasing vitamin D improved the heart's pumping ability and reduced cardiac strain."

Now, what of this "mood lift" that we all feel so clearly when the sun shines?

A 2002 study revealed in Pubmed highlights that immediate "boost" we often get when the sun shines.

Here is an excerpt from the The College of Family Physicians of Canada regarding this study:

"The study reports that levels of serotonin in the brains of participants increased in direct relationship to their exposure to sunlight. Catheters placed in the internal jugular veins of participants allowed assessments to be done as these people were exposed to varying degrees of sunlight. The study found that 'the rate of production of serotonin by the brain was directly related to the prevailing duration of bright sunlight, and rose rapidly with increased luminosity.'"

Ah-ha! It's that elusive serotonin again! As I sit on the beach on beautiful Napili Bay, I don't need a catheter in my jugular to tell me that something powerful is happening with me...but it's good to know that on a cellular level my body is processing this sunlight for me. And, perhaps when I return to the 50-degree weather of Seattle, I will be able to retain "sunshine on the inside." Wish me luck!

The Power of Massage

2007-03-16T15:41:00.000-07:00

It is generally known and felt that massage relieves stress and tension. Clients come to me with issues such as tension headaches, neck pain, sciatica, low back pain, and general stress and anxiety. When they leave, their breath is fuller, slower, and deeper. They report feeling a reduction in pain or tension and experience greater range of motion in previously tight and strained areas of their body. They also report feeling relaxed, centered, and grounded. I love that deeply relaxed, sleepy-dazed look my clients have as they leave my office and enter the world again.

Some clients begin the massage with much to say--it is often hard to turn the mind off after a day at work--and by the end of the massage they are so relaxed they are almost asleep. I see and feel the stress leave their body and mind. I can feel first-hand how effective massage can be for stress and tension, but I have no scientific double-blind study "proof" that this is happening. Fortunately, there is much fascinating research on the subject of massage and stress reduction. Here is the Mayo Clinic's list of stress-reducing effects of massage. For some of the latest research in the area of massage, also check out the Touch Research Institute.

How Massage May be Helpful in Reducing Stress

(source: mayoclinic.com)

Massage can relieve tension in your muscles, and most people use it for relaxation, relief of stress and anxiety, or to reduce muscle soreness. Massage can also cause your body to release natural painkillers, and it boosts your immune system.

While more research is needed to confirm the benefits of massage, some studies have found it helpful for:

Anxiety. Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking.
Pain. Pain was decreased in studies of people with fibromyalgia, migraines and recent surgeries. Back pain also might be relieved by massage. However, back pain study results have been contradictory, and more research is required.
Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain.
Infant growth. Massage encouraged weight gain in premature babies and reduced the number of days they stayed in the hospital.
Children with diabetes. Children who were massaged every day by their parents were more likely to stick to their medication and diet regimens, which helped reduce their blood glucose levels.
Sports-related soreness. Some athletes receive massages after exercise, especially to the muscles they use most in their sport or activity. A massage might help increase blood flow to your muscles and may reduce muscle soreness after you exercise.
Alcohol withdrawal. Massage during withdrawal from alcohol has shown benefits when combined with traditional medical treatment by increasing feelings of support, safety and engagement in the therapy.
Immune system. People with HIV who participated in massage studies showed an increased number of natural killer cells, which are thought to defend the body from viral and cancer cells.
Cancer treatment. People with cancer who received regularly-scheduled massage therapy during treatment reported less anxiety, pain and fatigue.
Self-esteem. Because massage involves direct contact with another person through touch, it can make you feel cared for. That special attention can improve self-image in people with physical disabilities and terminal illnesses. And using touch to convey caring can help children with severe physical disabilities

Highly Sensitive

2007-02-27T08:58:00.000-08:00

Shy, introverted, quiet, sensitive. These are words that have been used to describe me throughout my life. Most often, and quite painfully, the word “too” was added to each of these words—too quiet, too sensitive, too shy. When I was about 10 years old and a gymnast, I recall that my coach implemented a “one word per minute” rule for me because she felt I was too quiet. She thought her rule was funny, and rarely enforced it, but I felt ashamed, different, singled out. There is nothing more terrifying for a quiet person than someone highlighting her quietness. While I am less quiet now, I still find that I am still quite sensitive, and I get over-stimulated easily. And, once in a while, someone will use those dreaded words – “too sensitive” – to describe me.

After having a conversation with Reality Mom, another sensitive artist-type, I discovered a lovely book by Elaine Aron called The Highly Sensitive Person. While I am apprehensive about the label “HSP,” for labels can feel restrictive and effectively immobilize or pigeon-hole us, I learned so much about the nature of being a sensitive person from this book. What struck me most was how unaware I was about the sensory overload in my life. It rarely occurred to me that perhaps my stress at a party, for example, was due to the noise or the crowded environment. I just thought my shyness was stifling me. Aron writes that “[o]ften we get used to stimulation. But, sometimes we think we have and aren’t being bothered, but suddenly feel exhausted and realize why: We have been putting up with something at a conscious level while it is wearing us down” (8). Ah-ha! Eureka! So, that’s why after a social gathering, I often want to curl up in a dark, quiet room! And, that’s also why some of my clients feel stressed after a “normal” day of work, and retreat to my massage room for a session of quiet relaxation. They want all of their senses to be treated delicately and with healing intention.

Luckily, sensitivity is often considered a gift in my line of work as an artist and a healer. My sensitivity enables me to deeply understand my clients’ issues and concerns, and because I feel so deeply, I often can “read” my clients and intuit what might help them heal the most effectively. And, sensitivity is essential to the art and writing that I do. I need to be able to tap into my innermost feelings in order to create. Over the years I have learned to love my sensitivity, and while feeling deeply sometimes causes pain or overwhelm, I am learning to channel that distress into positive actions like writing and art.

If you are at all interested in learning more about your sensitivity, I recommend reading Aron’s book. I found it affirming and enlightening. And, if you’d like to take the “highly sensitive person” self-test, you can do so here. While no test is going to define you, it may be insightful and revealing. I scored a 24, which is quite high. What do you score? Do you find that the stress in your life is often a result of your sensitivity? What things cause you to feel over-stimulated? What do you do to care for yourself when you are feeling over-stimulated and overwhelmed?

Relieve Back Pain with Tennis Balls!

2007-02-09T11:22:00.000-08:00

I could write a whole chapter on how amazing and effective tennis ball acupressure is...

but I'm sure that someone has already done this!

For the purposes of this entry, I want to focus on the benefits of tennis ball acupressure for the back.

A quick lesson on acupressure first:

I like the definition provided by the Acupressure Institute out of Berkeley, CA: "Acupressure is an ancient healing art developed in Asia over 5,000 years ago, using the fingers to press key points on the surface of the skin to stimulate the body's natural self-curative abilities. When these acupressure points are pressed, they release muscular tension and promote the circulation of blood and the body's life force energy to aid healing. Acupuncture and acupressure use the same points and meridians, but acupuncture employs needles, while acupressure uses gentle but firm pressure and integrates bodywork therapies, therapeutic touch, somatic work, healing imagery, energy psychology, and massage therapy techniques."

I often incorporate acupressure into my massage sessions, and clients often feel a rush of energy through the points along the energy meridians, releasing pain and tension. And, the great thing about acupressure is that you can do it yourself using some simple tools.

Here's what you can do: purchase at least two tennis balls at your local sporting goods store, and you'll have all the tools you need. Use tennis balls because they have some give in them (a pool ball, for example, would be quite painful!). Place these two balls on the floor about four inches apart (or the width of your spine). Gently rock yourself back and onto the tennis balls in the area of your tension. For me, the area between my shoulder blades needs the most attention, so I allow the tennis balls to settle on either side of the spine of my upper back. I take deep breaths and feel the firm pressure gradually soften my muscles. I usually move the balls down to my low back and then up to the base of my skull for some added tension release.

Alternative techniques for back acupressure:

Sit at your desk chair and lean back against the tennis balls.
Lean against a wall, and move your back up and down the wall against the pressure of the tennis balls on either side of your spine.

One caution area to be aware of: the T-12 area of the back, where the kidneys are located. Most people don't place the tennis balls here because it generally feels a little tender and uncomfortable, but be gentle with this area and avoid deep pressure. And, as always, if anything hurts or becomes too sore when you try these ideas, discontinue doing the exercise. Tennis ball acupressure is powerful and transformative, but it isn't for everyone. You want to be sure that the exercise is going to relax you, not effectively tighten all the other muscles in your body due to the pain. This exercise should feel pleasant and ultimately relieving!

Opening the Chest, Part I

2007-01-14T18:47:00.000-08:00

Most of us find ourselves in the very common "hunched over" (or protracted) posture on a daily basis. As I type this blog entry, I am very conscious of how my head is tilted forward to see the screen, stretching my posterior neck muscles, and how my shoulders are protracted and medially rotated so that I can reach the keyboard. As a result, my upper back muscles feel tight and overstretched and my chest muscles feel tight and contracted (in massage school we'd describe this distinction as "long tight" vs. "short tight" muscles).

Computer work can create this "hunched over" feeling, but so can other common activities such as cooking, gardening, writing, and reading. For many of us who find ourselves repeatedly in this protracted position due to our work, some extra care may be needed to help with the resulting tension and strain.

The first thing that helps with the tension we feel in our upper back and neck muscles (upper trapezius, levator scapula, rhomboids, etc.) is to relax them--to put these muscles in their shortened (softened) positions. In addition, the chest muscles (pec minor and major in particular) must help this process by opening up or stretching out of their contracted positions.

The example provided here is just one of the many ways to relax the back and open the chest.

After a period of computer work, creating art, or giving massages, I roll up a bath towel and set it behind me on the floor. I allow the towel to follow the contour of my spine (from my tail bone to my neck) slowly allowing my shoulder blades to drop to the floor and my rhomboid muscles to soften. I also take several deep breaths to help my muscles relax to their new position. I often feel a lovely stretch in my chest, too, and sometimes I feel a tingling all the way down to my fingertips. I feel that I am opening some energy meridians and stretching my fascia (connective tissue).

Take care that you feel no pain during this stretch and that you move from one position to another slowly. If you try this stretch, do let me know how it goes for you!

Healing Through Writing

2006-12-31T10:22:00.000-08:00

While in my creative writing program in grad school, I picked up a copy of Louise DeSalvo's Writing as a Way of Healing. It's been on my bookshelf as a loyal companion ever since.

I think I've always written as a way to move through the hardships of my life -- to reckon with change, loss, depression, and trauma. DeSalvo's book, though, illuminates the specific psychological implications of writing in the healing process. The key, DeSalvo writes, is to "link feelings to events" in the healing narrative. When writing about our pain, it is important to be specific. She adds, "many researchers have observed that the inability to render pain and trauma explicitly, describing it instead in vague and general terms, signifies that the person has not yet entered the process of healing."

There are times when I am not ready to be specific, when the grief is so big or dense that I can't even see what's in front of me. But, when I am ready to face my pain, I have found specificity is the key. I write every little detail. It is exhausting, but afterwards, I feel an emotional "lift" -- a similar feeling I experience after receiving a Reiki treatment.

If you're at all interested in learning more about the power of writing as a healing modality, I highly recommend DeSalvo's book. For more information, visit Amazon.

S.A.D.

2006-12-03T20:17:00.000-08:00

Seasonal Affective Disorder (S.A.D.) is a common issue for many of us in the northwest -- and especially during the fall and winter months.

In her poem, "February: Thinking of Flowers," Jane Kenyon writes:

"A single green sprouting thing / would restore me...."

I have felt this yearning almost every February of my life. Spring feels like it takes so long to arrive, and the tree buds, crocuses, and sunlight cannot come soon enough.

Those of us who do feel adversely affected by the lack of light during these dark months must find ways to compensate--to feel "green" inside.

I'd like to share a few of the ways I have tried to stay afloat during the S.A.D. months in my life:

Full-spectrum light therapy.* I have a 10,000 lux light therapy box and sit in front of it for 30-minutes to an hour for a mood "boost."

Dawn machine. This light box gives me a 45-minute dawn in the morning: the light gradually gets brighter in the morning, helping to wake my body gently.

Fresh foods. While my body craves carbohydrates this time of the year, fresh fruits and vegetables truly help me feel more energetic and vibrant. When I eat a colorful salad I imagine that I am consuming a bit of spring.

Walking. A very wise psychiatrist friend of mine advocates walking outside for at least 20-30 minutes every morning. Even when it is cloudy out, we still absorb the necessary light into our eyes.

Creativity. Express your S.A.D. through writing or art. One year I did a series of finger paintings depicting my frustration with the incessant cloudy days.

Sleep. I tend to want to over-sleep when I am depressed, but it is important to get plenty of uninterrupted sleep. So, I strike a balance. I allow myself a bit more hibernation sleep during the winter months, but if I do sleep in, I make sure to take a good, long walk in the morning.

Aromatherapy. I add fresh, vibrant scents to my baths and lotions. I tend to use the citruses -- grapefruit, mandarin orange, lemon, and tangerine. These scents wake me up and make me feel the energy of the sun.

When depressed it can be hard to do any of these things, so I try to be gentle on myself and praise myself for small accomplishments.

What do you do to keep yourself vibrant and healthy during the winter? I'd love to hear about your experiences.

*I now offer full-spectrum light therapy as a regular offering in my practice. For an additional charge, clients may add a 30-minute light therapy session, which includes an aromatherapy foot soak and a warm cup of tea.

Cold-Fighting Aromatherapy!

2006-11-27T20:13:00.000-08:00

The other day I was convinced I was getting a cold. I felt heavy in my head and scratchy in my throat. I could feel that irritating autumn cold forcing its way through my immune system. So, what did I do to ward off this cold?

I drank lots of fluids, took vitamin C and zinc, and relaxed in a tea tree oil bath. Yes, tea tree oil!

I have found essential oils to be quite effective in the prevention of colds. Many essential oils help boost your immune system, including the following:

tea tree oil
myrrh oil
thyme oil
oregano oil
bergamot oil
orange oil

So, next time you are just beginning to feel the sniffles, mix a few drops of one or a combination of these oils into your bath (do not exceed 6-8 drops total). Breathe deeply and allow these oils to soak into your body.

What's Your Enneagram Type?

2006-11-03T19:14:00.000-08:00

This week I attended a fascinating workshop led by Jack Blackburn called "Enneagram Applications for Bodyworkers."

An enneagram is a nine-pointed diagram, which depicts the nine major human personalities. These personality types (or archetypes) reveal our strengths/points of growth as well as our weaknesses/challenges. As you can see from the graphic above, I am a "4" or "The Individualist." What does this mean? Well, I'll get to that later.

While the enneagram symbol has been around a very long time, apparently a fellow named George Gurdjieff brought the enneagram symbol to the West around 1900. Oscar Ichazo, a Chilean man, was the first to create the symbol's personality types and his work was developed even further by psychiatrist Claudio Naranjo.

I am just beginning my process of learning this system, but I have already gleaned much from learning about my type as "The Individualist."

According to the Enneagram Institute website, at my best, I am...

"Profoundly creative, expressing the personal and the universal, possibly in a work of art. Inspired, self-renewing and regenerating: able to transform all [my] experiences into something valuable: self-creative. Self-aware, introspective, on the "search for self," aware of feelings and inner impulses. Sensitive and intuitive both to self and others: gentle, tactful, compassionate."

And at my not-so-best, I...

"Interiorize everything, taking everything personally, but become self-absorbed and introverted, moody and hypersensitive, shy and self-conscious, unable to be spontaneous or to "get out of themselves." Stay withdrawn to protect [my] self-image and to buy time to sort out feelings."

When I am stressed I may take on negative traits of "The Helper" and at my strongest I may take on the positive qualities of "The Reformer."

What type are you?

1. The Reformer (or Perfectionist)
2. The Helper (or Supporter)
3. The Achiever (or Motivator)
4. The Individualist (or Romantic Melancholic)
5. The Observer (or Investigator)
6. The Loyalist (or Devil's Advocate)
7. The Enthusiast (or Optimist)
8. The Challenger (or Leader)
9. The Mediator (or Peacemaker)

To take the free 36-question enneagram test from the Enneagram Institute, click here.

Scroll down just a bit and the questions will appear with multiple choice buttons to click.

Feel free to post your type here and your thoughts about it. Remember that knowing and understanding your type is not meant to box you in. I see aspects of myself in most of the types.

I look forward to hearing what you discover!

Find a New Perspective…

2006-10-29T22:59:00.000-08:00

Physically!

When I was in graduate school and having to write several poems a week, I often found myself stuck for ideas, inspiration, and fresh images. I’d stop and start, pace the living room, feed my parakeet, write a bit more, make some tea, wash a few dirty mugs, and finally force myself to produce something of quality by staring at my computer screen with the powerful eyes of Superman, willing the right words to the page. If I had only listened to the messages my body was sending me!

I believe there is something very physical about creativity. It does not merely jump from our brains and onto the canvas, journal page, or computer screen. My body was telling me to move when I was stuck. All of my pacing and fussing with my environment meant that I needed a new perspective. I believed myself to be a “bad girl” for getting up from my desk so often to fidget with the physical world. But, this movement was exactly what I needed.

There is something profound about physically finding a new perspective when you are stuck. I can just feel the stagnation when I think of classrooms filled with students sitting in straight rows and staff meetings where people are forced to sit for two hours in stale, dry rooms and try to think up brilliant ideas.

As a guest teacher in some community college classes over the last year, I’ve led an exercise where students must physically find a new perspective in the classroom. At first they look at me blankly and step two feet in one direction. I have to explain that they really need to alter their perspective. I tell them to climb on top of and underneath tables; move to the front of the room where the teacher normally stands; hang off the chair backwards and look at the ceiling. Once I give them this permission, the energy really gets moving. In once class, a student tried to fit his whole body into the recycle bin! I tell the students that finding a new perspective in their environment will invariably create a new perspective on their work.

Try this: Sit under your desk, stand on your head, turn the lights off and walk in circles, sit at a different table to write, climb a tree. Find another perspective that is unusual (but safe) to help jumpstart your ideas when you’re at a stand still.

P.S. As a write this, I am sitting in my closet looking up at my colorful clothes hanging above me. Where are you?

A Good Night

2006-10-13T21:34:00.000-07:00

Today I spent the afternoon with my friend Corbin, a writer and a mother of two. We ate lunch, shared our current writing projects, and took a lovely walk through her neighborhood. Throughout our conversations, the subject of sleep emerged. We talked about lack of sleep, in particular, and the repercussions of this. Luckily, I have not experienced a great deal of insomnia in my life, but I know many who struggle with falling and staying asleep. And, I don’t know how parents endure years of interrupted sleep. Corbin, while certainly affected by lack of sleep, deals with it gracefully. For one thing, she takes naps, something I have just learned to do this past year.

My heart goes out to those of you who struggle with sleep on a regular basis. I know on a very small scale how one poor night sleep can adversely affect my day and how life can seem a little less vibrant and a tad blurry. I know that for many people, insomnia is a serious and constant struggle. A poor sleep cycle is hard to break, but there are things you can do to enhance your chance of a more peaceful night’s sleep. What I have to offer is from the realm of aromatherapy.

Try this: Aromatherapy Bath

Before bed, soak your tired bones in warm water filled with calming essential oils. Add to your bath 2 drops marjoram oil, 2 drops ylang ylang oil, 2 drops chamomile oil, and 2 drops lavender oil.

Try this: Nighttime Pillow Spritzer.

Pour distilled water into a spray bottle and add 3 drops lavender oil, 2 drops rose oil, 2 drops chamomile oil, and 2 drops ylang ylang oil. Spray your pillow and sheets–and the air—just before climbing into bed.

Note: Any one of the essential oils listed above can be used on its own. So, if all you have is lavender oil, use that for your bath and spritzer. I have given clients a simple lavender and ylang ylang spritzer, and many found it very calming before bed.

The Art of Grounding

2006-10-03T21:58:00.000-07:00

Over the past two days I have physically exerted myself more than usual. Yesterday I went on a considerable run and today a 32-mile bike ride. What I’ve discovered these last two days is that I haven’t been paying much attention to the lower half of my body. During my run, in particular, I found myself tuning into the weight of my body as it hit the earth with each stride. I heard the crunch of my shoes against the gravel and felt how my joints endured the force of my body as if moved through space. As I write this entry, my hips, thighs, knees, and feet are aching. In some ways I like this feeling because I’m reminded that the lower half of my body actually exists.

Like most of us, I spend a considerable amount of time living in my heart, throat, and head. My stress and worry seem to collect in these upper chakras, and over time, I neglect the foundation of my body: the Root or First Chakra.

This First Chakra extends from the coccyx to the toes and it is the chakra that teaches the art of grounding. This chakra, in its simplest description, is about survival—our primal and instinctual need to survive and protect ourselves. It is also about living in the present moment, in your body, and feeling the life-giving earth beneath your feet. When this chakra is closed or neglected it is easy to feel “spacey,” unclear, worried, anxious, and stuck.

How can you feel more grounded?

Try one of these:

* Walk or run. Feel your feet against the earth. Connect with the lower half of your body as you move by listening to the sounds you make when your body meets the earth.

* Jump up and Down or Dance. Pretend you are a kid again and playfully jump up and down. Even better: find a soft piece of earth and jump or dance on it while barefoot. Feel dirt sift through your toes.

* Rest. Yes – rest! Turn off your brain for a while and sink into the being that is your body. Find a comfortable spot to relax and bring your consciousness down to your legs and feet. Feel the weight of your legs and let this weight sink into your couch, chair, or bed.

* Foot bath. Fill a tub with some warm water and a few drops of something fragrant if you like (something earthy like ginger, bergamot, or cedar essential oils would be nice). Draw the energy from your body down to your feet and notice if you feel any different. More grounded, perhaps?

Image credit: Root Chakra image above from the Akashan Pathways website.

Massage Your Ears!

2006-09-24T15:14:00.000-07:00

Memory listening ear massage--in the Brain Gym pedagogy it's called “The Thinking Cap”--is a simple self-massage technique that stimulates over 400 acupuncture points in the ears. By simply massaging your ears from top to bottom using your thumbs and pointer fingers, you access all of these points in just a few seconds.

Ear massage is especially helpful for people who frequently feel over-stimulated by too many sounds and need help in discerning distressing or irrelevant sounds from relevant ones. This technique is also known to help with short-term memory; to relax the cranial bones, jaw, tongue, and face muscles; and to improve hearing and concentration.

I find this exercise to be especially helpful when I need to listen more clearly, concentrate more acutely, or to relax my jaw. When I give massage to those who describe neck or jaw pain, I almost always incorporate ear massage, for I find that it opens the jaw, softens the face, and even loosens tight neck muscles.

Try this: During your next long meeting or class, when you feel you are about to fade out, give your ears a little attention. Massage each ear for 20-30 seconds. Let me know how it works!

Dreaming & Meaning

2006-09-15T22:45:00.000-07:00

I have always had vivid dreams. I can still recall dreams I had as a child. And, this week, for some reason, I am having intense dreams every night. These dreams are action-packed, somewhat disturbing, and vivid. I must be processing a lot these days, for my subconscious seems to be shouting at me. I imagine many of you can relate to this experience, although I know a few people who rarely recall their dreams.

So, what do we do with all of the colorful, bizarre, and poignant images and symbols in our dreams? Do you write down your dreams? Keep a journal next to your bed at night? And, how can we take what we're creating during slumber and find deep meaning in the tidal waves, hairless giraffes, and suitcases full of baby bottles?

I take a very personal approach to dream analysis.* So, for the moment, if it is actually possible, try to step away from the "collective consciousness" with all of the usual dream meanings and interpretations we've all heard, and Try this:

Part I: Write down your dream. Be sure to include every detail you remember, from the color of your grandfather's sweater to the sounds and smells. And remember to write down what your dreaming experience was like. Were you aware you were dreaming? Could you make decisions in your dream? Were you an active "character" in your dream or observing from the sidelines or from above?

Part II: After you have recorded your dream, scan your writing for important words and circle them. Don't spend too much time on this portion of the exercise. Obviously, key people, objects, places, and emotional states would be most useful to identify.

Part III: Now, rewrite your dream replacing most of the words you have circled with the meaning you attribute to these words. Here's an example:

Original sentence: "I was floating in the ocean attached to a picnic table, while my family swam away, leaving me with all their luggage."

Analyzed sentence: "I was floating in uncertainty attached to my childhood, while my security swam away, leaving me with all their [emotional?] baggage."

Part IV: Feel free to re-write your renditions a few times to get to the heart of the matter. Feel free to post your re-written dream here!

*I attribute this approach to Leslie Conton, Ph.D., a cultural/ transpersonal anthropologist and Fairhaven College professor.

It's Not All in Your Head

2006-09-10T19:32:00.000-07:00

“It makes no difference to the brain/body system whether something actually happened or not. What we feel about our experience creates our ‘reality,’ our model of the world. Emotion releases hormonal patterns which activate circulation, muscles and organic response as well as etching memory. Again, the brain and body respond in exactly the same way to both real and imagined experience.”

– Gordon Stokes & Daniel Whiteside, Tools of the Trade

“A little bit stressed is like a little bit pregnant. There is no such thing as a small stressor. All stressors go into one pot to assault your body’s resources. In other words, stress accumulates.”

–Sharon Promislow, Making the Brain Body Connection

When I was a teenager, my mother and I frequently watched those “women in peril” made-for-TV movies on Sunday nights, starring Judith Light or Meredith Baxter Birney or some other mainstream TV actress. Usually halfway through the two-hour special, our paranoia kicked in and we began securing all the windows and doors. Was that a sound coming from downstairs? I’m afraid to go to the bathroom by myself! Stand outside the door! By the end of the show, we’d be so hyped up, so full of anxiety, that we’d block all the doors to outside so we’d have an early warning system in case someone tried to break in. And, during those nights, we often had bad dreams and trouble sleeping.

Even today I’m still trying to understand why in the world we watched those shows. They terrified us, and even more, they increased our already-heightened worries about being women in our culture. Certainly, we felt relieved at the end when the woman escaped, overcame a difficult situation, or achieved some kind of triumphant result. But, what was the cost?

I tell this story because it is just one example of the ways in which I have experienced self-created anxiety when there was no real threat. I mostly felt “spooked” after watching those shows, but I have also experienced true panic attacks—anxiety that emerged because of overwhelm, stress, or trauma. Most of us experience moments when anxiety takes over, even when there are no real threats to our safety or survival. Think of the anxiety you feel before public speaking or prior to a job interview or a test. Regardless of the cause – whether real, imagined, or re-recreated from a past trauma – we experience anxiety in our physical body. Our body reacts whether or not a sabre-toothed tiger is actually chasing us. If we think he is chasing us, then our body believes us.

What does your anxiety feel like? I feel the fight/flight center of my body (or Third Chakra) activating and I feel the blood rush away from my extremities and to my center, my core. Breathing becomes difficult, labored, and I have often had to still myself by conscious breathing techniques. Sometimes I've felt faint, other times very tired and unable to think. Everyone experiences anxiety differently, but there are things we can do in the moment to care for ourselves.

One such self-care activity I have used with much success is called Balance Breathing. Balance Breathing, or Alternate-Nostril Breathing, is a technique I learned from a friend, but many people use this technique in different healing modalities. While the theory behind this breathing is to create balance between the right and left hemispheres of the brain, I find it incredibly calming, and have lulled myself out of feelings of anxiety—as well as acute panic attacks—using this technique.

Try this: Balance Breathing. You will be using your thumb and index finger to open and close your left and right nostrils. For example, if you are right handed, close your right nostril with your right thumb, take a full breath in and out of your left nostril, then close your left nostril with your right pointer finger and breathe in and out of your right nostril. Because this breathing takes some focus and time (be very slow and deliberate with each inhalation and exhalation), you will soon notice your whole mind-body system calming down. Give this technique some time to work. I’ve done Balance Breathing for five to ten minutes before. Usually, though, after two-three minutes you’ll notice a difference.

Try this: Explore your anxiety through finger painting. Anxiety can reflect some deep-rooted fears that could well be released through the act of painting. Get a piece of paper, wear grubby clothes, set out your paints, and get messy. What does your anxiety look like? Feel like? Is it hot red, screaming yellow, or cold ice blue? Do several paintings if you like, until you feel you’ve expressed your anxiety or until you feel a little shift in your body. For me, I sometimes suddenly feel tired. Then, I know I am done. What is this like for you?

What techniques or approaches work for you? Feel free to share your experiences if you like.

Where Does Your Silence Live?

2006-08-30T21:30:00.000-07:00

When I give Reiki sessions, one of the areas most frequently blocked or restricted in my clients is the throat, or Fifth Chakra. This throat chakra extends from your larynx to your clavicle bones and its energetic or metaphorical meaning has to do with communication, expression, and speaking your truth. No wonder this chakra is so frequently restricted. How often to we hold our feelings and thoughts deep inside, never letting them out to see the light of day? How often do we hold our words in tight because we feel uncertain or unsafe?

In my art blog, Quiet Girl Gallery, I have included a few lines from one of my poems which speaks to this silence. It reads, "Deep in the pit of my throat, they cling to the larynx like barnacles...but tonight when I hear them chattering, I feel a build-up of grief for the lives I haven't let them lead."

What words have remained unuttered for you, locked inside so tightly? What do you feel has remained unexpressed for too long?

Try this: Scan your body. Locate the place in your body where your silence lives. For this exercise, what I mean by silence is the place in your body that is the source of your silencing yourself when you know you should speak up and you don’t. Close your eyes and scan your body until you get a “hit,” a feeling or sensation, and then write from that place about the ways in which you silence yourself. This place could be your throat or somewhere else entirely. Is there a particular moment from the past that comes to mind? Imagine that the place of silence is now allowed to speak. What does it have to tell you?

[Picture credit: Sanatan Society website.]

Deep Belly Breathing

2006-08-25T22:58:00.000-07:00

“The brain needs more oxygen under stress…”
—Sharon Promislow, Making the Brain Body Connection

For some reason, I've been breathing quite shallowly lately. Perhaps my stress level has risen a bit these last few days, or perhaps I'm following some old pattern of breathing. When I breathe shallowly, I end up straining my scalene muscles, neck muscles that lift my rib cage during inhalation. I also cannot think as clearly during stress. And, decision-making becomes almost impossible. What helps me? Deep belly breathing.

I learned the following technique from Brain Gym, a system of educational kinesiology developed by Paul and Gail Dennison.

Deep belly breathing involves sitting or lying comfortably with both hands placed gently on my belly. I inhale through my nose, allowing my belly to expand into my hands, and then I exhale through my mouth. By expanding my belly and ribcage fully, I allow for more oxygen to enter my brain-body system. With such full breath, my blood pressure is more apt to lower and my heart rate to decrease. In essence, I am feeding my brain and body oxygen to function properly. And, when I imagine stress leaving my body with each full exhale, I feel more centered and relaxed.

Try this: Place your hands on your stomach and take some deep belly breaths, focusing on the fullness of each breath. Notice how this increase in oxygen makes you feel.

After experiencing the deep belly breathing exercise, continue your focus on your belly. What life has your belly had? Write with focus on your belly, from your belly, about its life. (If you lose focus, place your hands on your stomach and take a few deep breaths again.) What shapes has it taken and what emotions does it hold deep inside? Write about when you’ve sucked it in, causing your breath to feel shallow and tight? Or, write about when it is most relaxed and free.

When You're Stuck, Move

2006-08-24T08:04:00.000-07:00

“When I have a shock, I walk to metabolize it. Walking, seeking only to move and in moving “move” something through, I often come to an entirely different idea.”
—Julia Cameron, The Right to Write

I’m a firm believer in physically moving when I feel mentally “stuck” or stressed. During exercise, not only do I find that my mood increases with the release of endorphins, but my body feels more alive with the increased oxygen intake. I also feel more able to calmly process any problems I seem to be having.

A friend of mine, a high school teacher, described a “walking it off” method many schools are employing to help with student behavior problems. Instead of sitting in an office or in detention, a student may, for example, take a walk around the track with a school counselor. By walking, the troubled student is able to “cool off” and perhaps even process his or her issues while simultaneously physically moving through the problems via walking. I use walking in a similar way, and I find that I often feel a greater sense of clarity after a good walk around the block.

Try this: The next time you feel stuck -- whether mentally stuck on a project or idea or emotionally stuck during an argument with your partner -- get up and move. Walk around the block, dance in your living room, stretch, jump up and down. Get your blood moving and follow this new flow to a place of better understanding and clarity.

Welcome!

2006-05-20T14:52:00.000-07:00

I welcome you to The Healing Nest, my blog dedicated to holistic healing for people and animals. I bring to this blog my experience as a massage therapist, poet, artist, and Reiki practitioner for both people and animals.

I believe that the body holds deep emotions and that these emotions may be uncovered and/or released through bodywork, energywork, and creative expression. The intention of this blog is to share with you some insights, experiences, and exercises that may be helpful in your healing process -- whether this healing is needed on the physical, emotional, or spiritual level.

Thank you for stopping by!

In peace,
Courtney