How Can the Mind and Body Benefit From Relaxation?

Practising relaxation techniques has many benefits.

Benefits to the body: –

  • Slowing your heart rate.
  • Slowing your breathing.
  • Reducing your blood pressure.
  • The blood flow to primary muscles is increased.
  • Greatly reducing chronic pain and muscle tension.
  • Major body systems, circulatory, immune, respiratory, and gastrointestinal will function better.
  • Many common health conditions improve when regularly practising relaxation, asthma, heartburn, PMT, some skin disorders are a few examples.

Benefits to our mental health: –

  • Calms your mind and brings you into the present
  • Able to sleep better.
  • Helps you control your emotions.
  • Helps you focus and increase your concentration.
  • Can improve anxiety, depression, and panic attacks.
  • Reducing stress.

There are many ways to relax and improve our health.

  • Read a book.
  • Listen to calming music.
  • Have a relaxing bath.
  • Take a walk in nature.
  • Take up painting or drawing.
  • Many hobbies help us relax.
  • Tai Chi, Chi gong classes
  • Meditation and mindfulness

Although I personally love meditation I know it is not for everyone. The aim of relaxation is to enable our minds to be totally immersed in what we are doing. We are therefore in the present not worrying about the past or future.

Soul Essence runs a fortnightly online meditation group Tuesday evenings.

The Effect of Anxiety on Your Body

Stress hormones and their effects on anxiety.

Anxiety and panic attacks create the “flight or fight” response in our body.  Our brain then releases the stress hormones into our nervous system, like adrenaline and cortisol. This is helpful if we are in a genuine stressful situation. Constant exposure to these hormones is not good for our bodies, they can cause hyperactivity, weight gain and high blood pressure to name a few..

Hormones which are released when stress of having an anxiety or panic attack: –

Adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies.

Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues.

Norepinephrine is released from the adrenal glands, most of the norepinephrine in the blood comes from the nerve endings. Together with adrenaline, norepinephrine increases heart rate and blood pumping from the heart. It also increases blood pressure and helps break down fat and increase blood sugar levels to provide more energy to the body.

Why do we suffer anxiety?

Often anxiety and panic attacks are bought on by perceived situations that we are thinking or believe will happen.  This is why meditation and mindfulness can help, both of these bringing you into the present. When we are faced with an event, our brains are like a computer and go through events in our past, these past memories can shape our focus on the present and future.  These past thoughts can then create our anxiety and panic attacks. If our subconscious believes some thing will happen, we then worry and can have anxiety.

By trying to focus on the present and use the past to learn from and improve, can be immensely helpful to ease your anxiety. It helps you retrain your brain.  Meditation and Energy Healing can help re-programme your subconscious.

My mantra is: – You cannot change the past you can only learn from it and change the future.

If you would like to find out more about meditation or energy healing email rosemary@soul-essence.com change your future now.

Checkout Soul-essence.com for more about what we do we have resources you can download.

How Mindfulness and Meditation can Help your Anxiety.

Anxiety can drain you mentally and energetically.  However, research has proven meditation and mindfulness can reduce your anxiety.

Mindfulness and meditation can be done in the comfort of your home with little equipment. You can use mindfulness, throughout the day. When you are making a drink really listen to the water being poured into the cup, and the smell of the coffe or tea, the same when you are making dinner. What ever you are doing try to come out the auto pilot mode.

Your Intention.

Start the day with setting your intention. Your intention can be repeated as an affirmation or written down in your journal, you can even write on a post it and put it some where you will see it regularly.

Your intentions can be, I look for the positives in negative situations. I accept myself and know I am enough, 1 will drink enough water today, I will do my best to achieve my goals. Make it something relevant to what causes your anxiety.

Meditate or Practise Mindfulness Each Day.

You can use an app for meditation, there are several free ones available or you can just listen to meditation music or focus on your breathing. There are many classes if you need some help or inspiration to mediate. Soul essence runs a fortnightly Tuesday evening meditation group online via zoom.

Do Something Creative.

There are many adult colouring books available now. Colouring can be very relaxing, as can plain doodling. You can make some lovely patterns doodling. I am sure many of have done this during a boring meeting. This could be helpful if you are at home alone and find it difficult to switch off and need something to do with your hands.

Doing a Walking Meditation.

Go for a walk and really focus on the nature around you, if you are in a town try and find a park. Walking round the block in a town is good too, but keep your focus on what you can hear, smell, and feel. We need to keep our minds in the present on what our senses are picking up.

Breathing

When you are walking home, or doing things outdoors, take some deep breaths into your belly, and look up to the sky, whether it is light or dark, and notice the clouds floating by or the stars shining. By focusing on our breath, it helps us to relax and become calm. Take our attention away from our anxiety and problems.

Social Media

Social Media can be helpful when used for the right reasons. It can also be one of the main causes of anxiety and stress. The more platforms you use the more you are likely to create stress and anxiety.  Set yourself a limit on the social media platforms, either use one of the apps that monitors your time on social media or logout each time. By having to put your password in each time will make you think about why I am logging in. You will realise how much you go on these platforms without thinking and taking in other people negativity.

What Spiritual Therapies Can Soul Essence Help You With?

Here are the spiritual therapies available: –

Meditation, Integral Core Therapy, Energy Healing, Chakra Balancing and Distance Healing. Scroll to the therapy you are interested in.  The links/Sub Titles will take you to more information on my website

Meditation 

affirmations to help you meditateSoul Essence runs small local Meditation Groups of between 4 and 8 people in New Eltham.

A typical session will include a 30 to 45 minute guided meditation; all my group meditations have the same beginning to help you relax into your body. I do this to help people relax at the start; this helps them not to worry about what is coming next.  I then take you on a guided journey, which may be to help you further relax, or work on positivity, or many other emotions and subjects. As part of the meditation I also come round to each person and run some energy healing this is optional, you just need to let me know at the beginning if you would prefer not to have this.

I ask the groups to put forward suggestions for future meditations.

Integral Core Therapy

There are several reasons to have ICT:Don't be pushed around by fear
To access the loving awareness which exists within your core self and helps resolve childhood issues.
To find meaning and purpose in your life
To deal with life’s daily challenges
To provide integral healing and vision for individuals and communities
To connect with yourself and others in a heart-centred way
To support the spiritual and social paradigm shift in society

The primary intention is to access your core self which is the source of healing, wisdom, strength, and compassion. As your therapist-facilitator, I can support you whilst you are working to resolve childhood issues and to access your inner resources. The actual healer, mentor, and guide is your own integral core self.

Energy Healing

Energy Healing is a holistic therapy which treats the person rather than the symptoms. This means that it can be effective in almost any situation. It involves tracing the cause of any suffering through the physical and emotional symptoms to its roots deep within our psyche.

Our natural flow of energy always moves towards perfect health and well-being. However, when faced with difficulties in our life which we find too painful to accept, we tend to hold this unresolved energy in our aura. This creates blockages in our energy field which then depletes our vitality and can lead to ill-health and suffering.

Chakra Balancing

ChakrasIn most people most of the time there are imbalances between the front and rear aspect of each chakra and between the seven main chakras. An imbalance means that there is more energy moving through one part than another. This creates an unbalanced personality and physical body. Often when one aspect is tense, contracted or shut down then the energy will try to flow in a vicarious way.

So for instance, if someone is scared of showing their loving feelings so that the front of their heart chakra is contracted, then the rear aspect will overcompensate by expanding, such that they become overly wilful.

Distance Healing

Distance Energy Healing and Integral Core Therapy are also offered via skype or zoom if you are unable to come to see me personally. All you have to do is make an appointment; I will ring you or send you a link for a zoom meeting at the arranged time and have a session over the phone or internet. You will be asked to lie/sit down and relax by concentrating on your breathing for the energy healing which will be approximately 30 minutes. Once this has been completed I will ring you again to confirm everything is ok with you and further discussion if necessary.

For the Integral Core Therapy, this will be more talking and use of Chi Gung to help you get in touch with the suppressed emotions.

If any of the therapies above appeal to a problem you may have please contact me

Meditation FAQs

Soul Essence runs meditation groups in New Eltham,  I will run meditation in peoples homes or for groups in halls. Contact me if you are interested

Q     How do you find time to meditate?    woman-890041_1280

A     Start with five minutes in the morning or evening and gradually build up to ten minutes then increase by five minutes every week until you can do twenty minutes regularly.  Try and focus on a candle, your breathing or work from your feet to your head visualising each part of your body relaxing, these are good routines to start off your meditating. Ideally, try and meditate at the same time each day. If you cannot fit in five minutes specifically for meditating every day, try concentrating on your breathing in the shower, or sitting on the bus or train to work.

Q     How do you relax enough to meditate?

The more you fight with yourself about being unable to relax relax-1183533_1280the harder it becomes. Accept that, thoughts and jobs you need to do will come into your mind when you first start to meditate.  Just acknowledge them and bring your attention back to your breathing, the voice or whatever you are focusing on. The more you accept that thoughts will enter your mind the easier you will find you can relax enough to meditate.

Q     I have tried meditation and I couldn’t get on with it, what should I do?silence within

There are many types of meditation, you can meditate just sitting on the floor or chair focussing on a voice, breathing or music. You can do yoga exercises, go for a walk in nature, or sit in a park and listen to all the noises you can hear. There are the guided / visualisation meditations, sound meditations like a gong bath, for the more serious transcendental or chanting meditation. I would suggest trying a different form of meditation before deciding it is not for you

Q     How long do you need to meditate for to see benefits?

Any regular amount of meditation will give you results. It is the regular consistent practice that gives you the benefits not the length of time of one session. If you are a beginner trying to do 20 minutes morning and night will more than likely be a challenge and you will give up.

I always say start with an easy amount of time for you; this may be just one minute to start with morning and night. Depends on how hectic your life is. I would suggest 5 minutes morning and evening is a time most people can fit into their busy schedule.  Then as it becomes easier slowly increase to 10 minutes, and increase as you begin to feel more comfortable with meditation.

Q     How often?

Daily, morning and evening are best, but if you have to miss a day or the morning session because you have to get to work earlier one day, it will not undo any benefits you have already gained. You may notice you are not as focused that day.  The more you meditate regularly the easier it becomes.

Q     What counts as meditation?

Meditation is a time when you sit and focus on something to clear your mind. This could rest-52495_1920be your breath, the light of a candle, relaxing music, and painting or drawing, it can even be a walk in nature.  You can be mindful which is also meditating, making a cup of tea, instead of making it in autopilot, really focus on filling the kettle with water, listen to the water, when you pour the water into the cup or teapot, notice the steam, smell of the tea etc. This is taking your mind off everyday activities and helping you relax.

Q     Benefits

There are many benefits of meditation below is an infographic giving you information about some benefits.

proven reasons to meditate 3

Meditation Improves and Keeps Your Energy Healthy

Meditation is not all about sitting crossed legged and breathing. Mediation is about relaxing our minds, clearing our thoughts, and being positive, this can be done sitting in a chair, walking in the park/nature, once you are more experienced even on your commute to work.

The easiest form of meditation is where you are taken on a journey and you are focussing on someone’s voice and using your imagination. I have people tell me they cannot imagine things or colours, the more you relax and focus on guided meditations the easier you will be able to imagine things in your mind. We all live hectic stressful lives today and do not take the time to switch off.

Your energy level reflects your thoughts, if you are always thinking stressful situations, worrying about an exam, interview, tasks at work, your mind and thoughts will be in overdrive. This drains your energy, you feel tired and exhausted.

Meditating regularly, helps you to unwind, the more you consciously try to relax and clear your mind the easier it becomes and you can then truly switch off from the stress in your life and let your body recover.  Benefits can be, reduced pain, lower blood pressure, less angry, more focussed, better memory, less sickness and visits to the doctor. You will become more present and your general health will start to improve when you meditate regularly.

We are all affected by the energy around us, we need to avoid situations/people where possible which drain us, and spend as much time as possible with positive people/situations.

You need no equipment to meditate, just a quiet space and ten to twenty minutes a day where you can be alone and quiet.

If you want to learn more about meditation I run two groups during the first week of every month both costing £6, Tuesday starts at 5:30 and Wednesday start at 8pm.

For more information email me.

How to Alleviate Your Pain with These 5 Therapies

Alternative Therapy or Complementary Therapy is generally treatments that are used in place of or alongside conventional medicine. My advice is to always get a diagnosis from a qualified doctor before making any decisions to use alternative/ complementary therapy.

Alternative therapies include many disciplines, such as acupuncture, massage, chiropractic, therapeutic touch (Reiki and healing), guided imagery, yoga, hypnosis, biofeedback, aromatherapy, relaxation, meditation, herbal remedies and many others.

Research over the past few years has shown evidence of benefits for Mind-Body therapies, like acupuncture and meditation for helping to manage pain. Other alternative therapies like massage, chiropractic, therapeutic touch have the potential to relieve pain in certain people.

There are so many alternative therapies, what works for one person is not necessarily going to work for another. Finding out about the various therapies and deciding which one to try is a good idea, you may need to try several before you have success.

 Meditation and Hypnosis

These are mind-body therapies which are to help the mind to have an effect on the body. Meditation and hypnosis help the body to relax which can help alleviate discomfort related to chronic pain. Many types of pain are created due to tension in the body so relaxing will help relieve your pain.

Acupuncture

Acupuncture is thought to decrease pain by increasing the release of chemicals that block pain, called endorphins. Many acu-points are near nerves when stimulated, these nerves cause a dull ache in the muscle. The stimulated muscle sends a message to the central nervous system, causing the release of endorphins (morphine like chemicals produced in our bodies during times of pain or stress). Endorphins are neurotransmitters (body chemicals that modify nerve impulses), block the message of pain from being delivered.

Chiropractic

Chiropractic treatment is the most common non-surgical treatment for back pain. Research has shown chiropractic may be helpful for headaches, neck pain, back pain and whiplash. There are other conditions which can be treated depending on your circumstances. Chiropractors use hands-on spinal manipulation and other alternative treatments, the theory being that proper alignment of the body’s musculoskeletal structure, particularly the spine, will enable the body to heal itself without surgery or medication. Manipulation is used to restore mobility to joints restricted by tissue injury caused by a traumatic event, such as falling, or repetitive stress, such as sitting without proper back support.

Massage

Seated acupressure massageMassage is used to help people suffering pain, to mainly manage back and neck problems. Massage can reduce stress and relieve tension by enhancing blood flow. This treatment can also help reduce the presence that may generate or sustain pain.

 

Therapeutic Touch and Healing

Energy healingHealing and Reiki is a channelling of energy into the body to help restore your energetic vibration back to normal. Our bodies are all energy vibrating at certain speeds. If your vibration speed is not correct you may have an illness or pain, the various energetic type healing therapies help to put your body back to its normal vibration. These therapies are normally done by laying hands on or close to your body.

 

If you would like to try meditation, energy healing or acupressure seated massage contact me to book a session.

What is your excuse for why you can’t meditate?

Examples of excuses and reasons that you can meditate.

woman-890041_1280

My mind is too busy – don’t worry, while you are sitting meditating you will become aware of your busy and chaotic mind, which meditation will help to unwind. You will experience lots of thoughts, feelings and possibly emotions.  It doesn’t matter how you feel whilst meditating, concentrate on how you feel after and for the rest of the day.

I get too fidgety – you don’t have to sit still, you just need to be comfortable, if you fidget do so it will lessen the more you meditate.

My anxiety kicks in – while all your negative thoughts are coming up that would be normal. Meditating and learning breathing exercises will calm you.

Sitting still is my worst nightmare – then consider going for a walk in the park or woods, without earphones in, listening to nature. You could learn yoga, Qi gong or tai chi where you meditate moving. The art is to just “be” not always “doing”

I don’t like it – if you have tried one type of meditation and it was not for you, there are other types out there.  Here are a few transcendental, mantra, breathing, visualisation, guided and there are many more.

I am too busy – How much time do you waste looking at Social Media, watching TV, playing games online? You only need 20 minutes a day to feel the benefit.Candles, Orchid and Some White Pebbles