Happy Saturday! Welcome to our Daily Therapy Tip 5
Daily Therapy Tip 5: Get Outside!
Take a few moments and just stand outside. Bundle up (if it’s cold), and just go outside. Walk around your house, your yard, or simply just sit outside for 10-20 minutes. Breathe deeply, listen to all you can hear, take in the smells and the sights. There are some wondrous things to behold. If I had stayed inside today I would’ve missed the incredible splendor of watching the eagles cavort with each other and battle it out with the ravens. At one point my photography teacher and I saw five eagles sitting in the trees by the river. Randy took an amazing picture of the adult eagle in the tree while he was teaching me about apertures and focus (for more on Randy’s great photos see Randy Hall Photography). We had an amazing two hours on the nearby farmer’s field (thank you Claudia!) and French Creek. Staying inside locked to the computer screen will drain you; even just 10 minutes outside will change your entire perspective on what’s happening in your life. So right now, finish reading this post, go put your coat on (and toque if it’s super cold) and GO OUTSIDE!
Heat & Healing,
Welcome back. This week of thinking of daily therapy tips has been quite engaging for my mind. Every day I think of more and more things to write, but realize that you can’t climb a mountain with only one step; it takes step-by-step to finally reach the goal even if my mind can imagine every step in a couple of minutes, the reality is that climbing that mountain will take a lot longer than a few minutes. With this thought in mind, I recognized that our inner dialogue is something to address at the beginning of every journey. Today’s Daily Therapy Tip 4 is all about our inner dialogue and being able to ask ourselves the important questions on a daily basis.
Daily Therapy Tip 4: Questioning Our Inner Dialogue
It’s 3pm on a Friday afternoon. You’ve had a very full week of work or tasks and have multiple plans for the weekend. You go into your room, or office, and pull out a drawer that keeps sticking because it’s so full. For weeks you’ve been telling yourself to “clean out that drawer”, but you ignore it – or maybe you don’t. Maybe you push yourself so hard at the end of an already long week and start pulling things out of the drawer, throwing away items at an alarming rate, making an entire mess of your office or room. At 4pm the phone rings or a colleague walks in and you take a moment to pause and look at the mess you’ve created. Yep, mess. Things everywhere. More of a mess than the drawer ever hoped to be with it’s minor annoying stick. Was today the time to clean out that drawer? Probably not. Before you know it you’re looking at the garbage bin and realize you’ve tossed out that important paper that’s due on Monday and what’s that all over it? Spilled coffee? Yikes. Now your workload has just completely hit you on the head. Your inner dialogue kicks into high gear, “I’ll never get this done!” Before you know it, you’re trying to salvage your work week or clean off the bed in the room where everything landed and time has walked away with your TGIF attitude.
Does this sound familiar? I’m sure we’ll all had these moments when something in our environment screams at us (or squeaks), and we let our inner dialogue get the best of us. Today’s therapy tip might seem fairly straight forward and simple, but might actually take awhile to become a daily habit.
1. Take a moment to breathe: Yes, that drawer is sticking and driving you a bit crazy. Before you start emptying the contents, stop and take a long slow deep breath, hold it briefly, and exhale through your mouth for as long as you can.
2. Ask the question: “Does this have to be done right now?” Chances are the task doesn’t have to be done right that moment. Of course, there are times when something has to be done right then (calming a crying child, helping someone in need, etc.), but if you find yourself taking on tasks when your body and mind are not really up to the challenge, be sure to ask yourself the question. Be quiet and still long enough to get the answer. Today it might just be, “Does this drawer need cleaned out today?” and the answer from your body is, “nope, not today”.
3. Pre-Plan: This is where pre-planning comes into your week. Taking inventory of the week at the end of a Friday and making notes for what can go into next week’s schedule is a good habit to get into. Put cleaning that drawer on your “to do” list for a time when it won’t interfere with more important things. Wait until after the paper or report goes in on Wednesday, and then clean the drawer. Pre-scheduling small tasks can help them from becoming large messes.
4. Take another moment to breathe: Long slow inhale, pause, twice as long of an exhales. Now walk away and let your inner dialogue settle down and go back to enjoying your TGIF moments. You still have time to schedule in that restorative yoga class for Monday!! See you soon at Heat to Heal :)
Thank you for taking a few moments to read our Daily Therapy Tip 4. Have a beautiful Friday!
Heat & Healing,
Here’s a great tip for the middle of your workday (or home day).
Take a few moments and step outside.
1. Stand with your feet hip width apart, hold your arms out to your side, palms turned out, lengthen up your body to the top of your head.
2. Take a full deep long breath in noticing the fresh air, the temperature of the air, and letting your ears tune into the outside sounds, release your breath slowly through your mouth.
Now, on your next inhale raise your hands high above your head and stretch, on your exhale fold over as far as you can go, let your hands come to your thighs, knees, shins, or even your feet. Extend your arms and lengthen your back, then fold back down. Take another full inhale and rise back up bringing your arms over your head again, exhale and bring them back to your sides. For those of you who know yoga, this is a modified sun salutation.
Take the time and do this one more time.
3. Next, still standing tall, bring both arms up from your body shoulder height, take your right arm across your body and gently pull it toward you with your left hand (reach just above the elbow of the right arm) – this will give you a gentle stretch on that right arm. Release back to both arms straight out and repeat on the left side. Shake both arms a bit when you are done.
4. Lower your arms to your side and repeat the #2.
5. Standing tall take one more deep breath of that clean fresh air. If you have time, shake your legs a bit and go for a little walk around the block or outside of the building. Have a great afternoon!! Thank you for stopping by and reading our Daily Therapy Tip 3.
Heat & Healing,
Thank you for the great response to yesterday’s post! A few people commented and others sent messages. You all encourage me to keep going with these tips.
Daily Therapy Tip 2 From Heat to Heal
Today’s Tip continues in the vein of “listening” and focuses on a short three minute activity meant to help you increase your awareness, focus, renew, and ground yourself during the day.
Grab a timer and set it to one minute intervals.
1. Take one full minute to look around – take in everything you see, the room, the ceiling, the floor, the walls, the items on your desk, everything. Take these things in as if someone was going to ask you to recall the details later.
2. For the next minute, close your eyes and listen to everything you hear. Can you isolate the sounds? The slight hum of the computer, the fan circling above you, the dog yawning, the fire crackling, traffic going by, the clicking of a clock in the next room. Even if it’s very noisy where you are, work on separating each sound.
3. Now for the last minute, keeping your eyes closed, focus on your breath. Listen to the sound of the breath coming in and out your body. If your mind wanders to distant sounds, bring it back to the sound of your breath. When your timer goes off, take a long, slow, very deep inhale – hold it for five counts – slowly exhale through your mouth.
Now, tell us how you feel.
Thank you for reading today’s Daily Therapy Tip 2. Until tomorrow.
Heat & Healing,
Hello Facebook Audience & all those who like our page!
I’ve been pondering the reason for a Facebook Business page and what purpose it can serve in addition to letting people know what events and classes are happening at Heat to Heal and sharing current research. I’m not one to look through fancy or pretty posts and repost from other sites, so have stuck to announcements and research articles; however, I’ve been feeling that there is more we can offer from Heat to Heal, so decided to give some daily therapy tips. Of course, as with all things in life, these may not end up being daily, but it gives me a place to start. I am also posting these tips on our website to be sure they are shared and enjoyed!
In our yoga therapy class this year we have set a theme of “Self Care”. When pain, illness, fatigue, anxiety, stress, sadness, depression, or just simply the day to day living in our busy world hits us, we often think we need to turn to someone to “fix” us. We look at that new doctor in town or the chiropractor everyone recommends or try those new supplements or search online to check everyone of our symptoms and are convinced that this next this will “fix” all that is wrong with us. The beautify of these wonderful mortal bodies that we were given by a loving Heavenly Father is that they have the incredible capacity to heal themselves! “But, how??” You are wondering. The answer is actually relatively simply. We listen.
As many of you know I taught science for the bulk of my career (and my yoga students often tell me even now, “Kathie, this is yoga, not science,” – to which I reply, – “everything is science!”). When we first teach children about science we start with the senses: sight, sound, smell, touch, taste. In sight – we look. In sound – we listen and speak. In smell – we are alerted. In touch – we explore all our skin has to experience. In taste – we discern what we can take into our bodies. In each of our senses, we experience the world around us. Our body was given this natural system to help us navigate throughout our lives while in physical form. We don’t often discuss how our mental body also affects our senses, so for today’s tip we are going to begin looking at the connection between our thoughts and our physical sensations.
Listen to what your body is saying to you. Is your tummy upset? Is it making noises that you can hear? Maybe you need to eat more than that breakfast shake you had first thing this morning. Are your ears ringing? My husband tells me his ears ring all the time. He does tend to clench his teeth while under stress. What are those ears trying to tell him? When my ears ring it means I have pushed too hard and my body needs a rest. Are you feeling a funny taste in your mouth? Sure it doesn’t necessarily have a sound, but it does alert your body to something going on. Listen to what it is trying to tell you. Drink some water. Maybe try not clenching your teeth and do some neck stretches. Clean your system out with a good infrared session. When you rub your hands together do they sound like sandpaper? Listen to that sound. It might mean you need some more essential oils or simply just more water in your day. How about you’ve just bent over to wash off your dog when they’ve rolled in something nasty (that your sense of smell alerted you to…) and all of a sudden your lower back kinks. There probably is quite a loud sound coming from your exhalation and complaint. Maybe now is a good time to go have a few minutes in a restorative pose.
Thank you for stopping by today for our Daily Therapy Tips 1 and taking a few moments to remember to Listen to your body. It’s a pretty smart thing and will help guide you on your way to a healthy day.
Heat & Healing,