Mindfulness and Meditation

Hi All,

Today I'd like to introduce you to a technique that can help you be more at peace and serene.  It's called mindfulness.

Imagine it's an ordinary weekday afternoon and you're in rush hour traffic.  People are driving in an all out frenzy to try to get home, or wherever they're going.  Your day at work was hectic and stressful.  You've been dealing with demanding and sometimes unreasonable customers.  You're still playing the tapes over and over in your head when thoughts of all you have to do this evening enter your consciousness as well...kids soccer practice, shopping, dinner, maybe do some laundry....etc.

Is that an accurate picture of how our busy lives can be sometimes?  We wonder why our life is so stressful and how come so many people are sick, depressed, and anxious?  You've tried jogging, eating well, yoga...it helps a little, but not really enough.  You go to church and it's good, yet, that doesn't always address your situation at hand and may not always help with the stress and chattering mind.  You did try buying a meditation CD once, but your mind wandering was too much and you gave up.  Does some of this (or all of this), sound familiar?  All to often the demands of life can be crazy and overwhelming.  However, there are things you can do that can help you have peace in the midst of the storm.

I'd like to introduce you to the practice of mindfulness and also explain a little bit, how this can be an amazingly helpful tool to assist with relaxing your body and mind.  First, what is mindfulness?  It's simply being in the present moment.  Jon Kabat-Zinn, author and leading expert in mindfulness describes it as, "Paying attention, in a particular way, on purpose, in the present moment, non-judgmentally."  Essentially, it's a technique to help you be in the present moment and at the same time, releasing the need to judge everything.

Here's something you can try.  Sit quietly and in a dignified position.  Now watch your breath go in and out.  Be with your breath and detach from all past events and thoughts about them and let go of future planning or anticipation.  Just sit and breathe and be present in the moment.  When thoughts arise - don't judge the thoughts, just come back to focusing on the breath....and breathe...  It's a simple process right?  Yes.  It's not necessarily an easy one though.

Mindfulness is a practice.  Notice the word practice.  You probably won't be able to practice an hour of mindfulness meditation the first day.  It takes practice.  Perhaps you can set aside 20 minutes a day to start, and keep at it.  Be gentle with yourself and don't beat yourself up if you struggle a little at times.  That defeats the purpose, right?  You may have a very easy meditation one day and struggle a little the next.  However, if you're persistent, you'll get better at it and it will become easier.

The benefits of mindfulness can be profound.  It can help reduce stress, anxiety and depression.  All of these can affect your physical health as well.  Some benefits can include reducing blood pressure, stronger immune system and more.  Just think - being able to calm the worries, concerns and tapes you play over and over in your head.

You can take this practice to work, use it at home, while doing the dishes, driving, or wherever.  It doesn't turn you into a zombie or anything like that either.  It fits with your religion or no religion. It just helps you to be in the present moment more often.  As you know, the present moment is all you have to work with.  Being present is very powerful with your relationships; with customers, your family members, friends.  How do you feel when you're with someone and you know you have their absolute undecided attention?  Conversely, how do you feel when you don't? 

I'm finishing preparation for a mindfulness workshop that I'll be starting to teach soon.  In this workshop, I'll provide in-depth information about mindfulness, how to meditate, I'll lead the group thru a meditation, and provide the tools for you to do this one your own.  I'm also starting a meditation group again, thru my holistic practice.  It'll be a great place to continue practicing and for sharing your progress and stumbling (at times), in a safe and supportive place.  It'll be a place to continue to grow and learn more as well.

If you have questions, let me know.  If you're in the Phoenix area, come to my workshop.  More to come soon.  For info on workshops, and other services, check my website at:
www.HolisticTherapySolutions.weebly.com
I'll be scheduling the first workshop soon.

Take care everyone.

Peace and Love,

Tom

New At Holistic Therapy Solutions

Hi All,

It's a beautiful Friday morning here in Phoenix, AZ as I sit down to write a quick blog post.  It's one of perhaps that last few cool days before the hot Arizona summer takes hold.  So we're enjoying it.

As you may know, I've been in a new location for a few months now.  I rent an office suite with Ray Kopakowski, who is owner/therapist at Inner Power Hypnotherapy.  Recently, Ray and I decided it's time to reach out to the neighborhood and introduce them who we we are and what we do.  Part of that is that we're going to offer some great lunchtime and anytime services.

Flier for Holistic Therapy Solutions

We've developed fliers that we can distribute in the local area that offer some great deals to help with the stress and tension of daily life.  I'm offering Chair Massage Tuesdays - 11:30-1; 15 minute chair massages for $10.  I'm also offering 30 minute lunchtime massages for $20.  These focus primarily on the back, neck, shoulders, and arms.  I also have a coupon for 20% off your first appointment. 

Flier for Inner Power Hypnotherapy

My office partner Ray is offering a coupon for a Rapid Lunchtime Induction.  These hypnotherapy sessions can help with stress and tension release, and also weight loss, smoking cessation and other changes that people may want to change in their lives. With coupon it's only $35, ($7.50 off the regular price).

Of course these deals are open to everyone, not just the neighborhood business people.  So stop by on Tuesday for a chair massage, or make an appointment for a rapid induction session or a 30 minute lunchtime massage.  We both still provide all our other services as well.  I'll post both of our websites at the bottom of this post.  Check us out.

Have a great day everyone, wherever you're at.  Enjoy this day - be present in everything you do.

Peace,

Tom

Tom's website: www.HolisticTherapySolutions.weebly.com

Ray's website: www.InnerPowerHypnotherapy.com

Red, White, and Blue Friday

Hello Everyone,

I hope you're all having a good day.  The sun is shining here in Phoenix today - it's a pretty nice day here.  While at my desk working I thought I'd share about upcoming event that I'm fortunate to be a part of...Red, White, and Blue Friday.  Red, White, & Blue Friday is the day after Thanksgiving - the 27th of November this year.

Logo that I designed for the Red, White, and Blue Friday event

RWB Friday is going to be an event where Veterans can learn about and experience alternatives to mainstream medicine.  They'll be able to learn about holistic nutrition and alternative therapies, that can aid recovery from injuries on all levels.  We're hoping that this becomes an annual public service event.

Too many Veterans have been suffering from PTSD and various physical traumas, and their only option seems to be the local VA hospital or clinic, and many times a hand full of prescription medications.  Now, I'm not saying "western medicine" is bad.  What I'm offering is choice, and that some powerful healing solutions may lie outside of traditional medicine.

Plan now - the day after Thanksgiving is now Red, White, and Blue Friday

We'll be offering educational workshops about various therapies like CranioSacral, Hypnosis, Polarity, Reflexology, Reiki, Massage, Holistic Nutrition, and Herbal Remedies -- and more.  In these workshops Veterans can learn about these approaches and how these therapies may aid them on the road to recovery.

There will also be hands on therapy provided.  Holistic Therapy providers will be offering complementary short sessions to Vets - to allow them experience some of these therapies.  There will be a room of vendors as well; where contact can be made with holistic providers and vendors who will be offering products and services that may be of interest.

We're in the planning stages right now.  One of the local hypnotherapy professional groups is spearheading this effort and they're bringing others in to help as well, (like me).  I'm honored to be invited to assist with planning and carrying out this event.  There will also be refreshments, door prizes, and other giveaways.   It'll be a fun and informative day.  Vets - mark your calendars.

Folks - have a great day.  Spread a little kindness around today - not just to friends - but maybe to someone you don't know who needs it.

Peace and Love,

Tom

If you're in the Pheonix area and are interested in alternative therapies - call, text or email me.

Web: www.HolisticTherapySolutions.weebly.com

Facebook: www.facebook.com/HolisticTherapySolutions

Acupressure Point - GB 20

Hi All,

Hope you're all doing well.  I know many folks out there have had a pretty severe winter.  Hopefully Spring is going well for you.  It's pretty nice here in Phoenix, AZ....getting warm quickly.

I came across a little graphic and write up on facebook about an acupressure point - GB-20.  The write up talked about how applying pressure to GB-20 can be very helpful to your health.  When I saw this it brought a smile to my face.  I used to study Okinawan Kempo years ago and learned a very different use for GB-20.

Graphic showing the location GB-20, just below the Occiput (or base of the skull).

According to traditional Chinese medicine, you have several energy meridians.  These meridians have points along them, that are numbered.  These points are landmarks to be worked on with needles, like in acupuncture.  They can also be worked on with fingers, as you would in acupressure.  GB-20 is the 20th point along the Gallbladder Meridian (see illustrations).  It's at the base of the skull, approximately 4 finger widths apart.  There's a GB-20 on each side of the spine.  The meridians run down both the left and right side of the body - so there's two of each point.

GB-20 is also referred to as the "gates of consciousness."  Working these points can have some very profound health benefits.  You may find relief from headaches, tension, sinuses, neck pain, irritability and depression.  Working GB-20 is said to help harmonize the immune system and regulate circulation to the brain, and more.  I would think it's such a vital point because of it's location.

Graphic showing the Gallbladder Meridian.

How do you "work" GB-20?  Reach up and hold the top of your head, interlacing your fingers.  Your thumbs will point down.  Put your thumbs into GB-20, apply pressure and hold for 3-5 minutes while breathing deeply and slowly.  Do this 2-3 times daily. 

This is an excellent, easy way to practice self-care and hopefully find some very profound results.  Of course there are many points that you can work that help with many, many issues in the body.  There are books, classes, and info on-line as well, detailing acupressure and how to work with GB-20 and other points.  Check it out.

I hope you found this to be helpful.  Have a great day and enjoy.  Let's be kind to one another and help make this world just a little bit better.

Peace,

Tom

Web: www.HolisticTherapySolutions.weebly.com

Facebook: www.facebook.com/HolisticTherapySolutions

Medical Illustrations - from the archives

Hi All,

I hope all of you are doing well.  Things have been going well here in Arizona.  It's warming up - pretty soon it'll be summer.  Also - I want to say Hello to my new friends in Russia, who have been reading the blog.  The blog has been getting several views there and I hope you're enjoying it.

I'm very grateful to have two careers going right now.  I'm an holistic therapy practitioner and an artist/illustrator.  I've been focusing on the holistic therapy biz the last couple of years, but recently it's been nice to find illustration work coming my way again.  I'm really enjoying it.  I've just finished eight illustrations for a book and am in the process of producing three medical illustrations for an e-book.  More to come on those as they progress in the publication process.

Today I'd like to share some of my medical illustration work from the past.   For 10 years of my Air Force career, I worked in teaching hospitals as a medical illustrator.  Part of that involved having the ability to render anatomical illustrations to support teaching programs.

Computer painted illustration - part of a jaw transplant series (remove part of the illiac crest/hip bone to use in the jaw).

A lot of the work I did was to illustrate slides and later, electronic presentations that were used to teach.  Originally I used traditional media - colored pencil, pen and ink, pencil, and I learned to use an airbrush to produce artwork.  These pieces of art were then photographed with 35mm slide film for use in teaching presentations.

18x24 inch mixed media artwork - for display in Neurology Clinic and used as a reference.

Not long after starting work as medical illustrator, I started integrating a computer system into the workflow process.  I had a Macintosh computer with the proper software, digitizing tablet, and 35mm film recorder.

Computer painted illustration for electronic presentation - supporting the Dental Residency program

I produced a number of different types of products for the two hospitals I worked at.  I painted some murals, designed fliers for use in clinics, and made posters to display public information....I did whatever they needed, as the mission dictated - and it was a lot of fun.

Computer painted illustration - cross section of the forehead

Today, as I'm working on these illustrations depicting procedures to stimulate healing in a fractured talus (bone in the foot/ankle), I did some reminiscing about the old job, the work, and some of the amazing people I worked with.  It was really an enjoyable job and an incredible learning experience.

Have a great day - spread a little kindness around (even to people who you don't know).

Peace,

Tom

On Line Portfolio:  www.Behance.net/tk-art
On Facebook:  www.facebook.com/pages/Tom-Kreienbrink-Art-and-Design

Acupressure Point - Shen Men

Hi All,

Hope you're well today.  Things are going well here in Phoenix, AZ.  We're having 90 degree days regularly now.  Spring training for Major League Baseball is just about over and soon the water will be warm enough for swimming (at least for us desert dwellers).

Part of my reflexology training included auriculotherapy, or reflexology thru the ear.  Like foot or hand reflexology; in auriculotherapy you can address health concerns in the body by working various points in the ear.

As I was looking around on the internet the other day, I came across a video about Shen Men - a point on the ear.  The video showed how you can gently massage Shen Men for a couple minutes a day, and how that can contribute to stimulating good health.

https://www.youtube.com/watch?v=dTRpU4w2VCs#t=41

I'm including a link to the You Tube video.  It's a good little how to video that shows very simply how you can work Shen Men.

The point marked in the upper portion of the ear is the Shen Men point.

Shen Men is a point that comes from Chinese medicine and translated means "Heavenly Gate."  In most auriculotherapy protocols, Shen Men is used.  It's known to be related to the heart.  It's good as a relaxation point and can assist in pain relief, reducing inflammation and addiction.  As the video shows, it's good for overall health.

Simply holding the ear in front and back and gently massaging Shen Men with your thumb can assist with energy and good health.  Try it for a couple minutes once or twice a day and see if you notice a difference.  You may want to try it for a week or more.  Do it while watching tv or sitting or whenever your hands are free - or while quietly relaxing.

Hope this is helpful for you.  It should be good - give it a try.  Acupressure and Auriculotherapy can be very powerful and helpful means of stimulating healing in the body.  If you'd like more info about how I can assist you with Auriculotherapy, contact me.  I'm happy to give you more info and treatment also.

Take care and have a great week. 

Peace,

Tom

Tom Kreienbrink
Massage and Holistic Therapist

www.HolisticTherapySolutions.weebly.com

follow on Facebook:  www.facebook.com/HolisticTherapySolutions

Stress Kills - How Are You Dealing With Stress?

Hi All,

How are you all doing today? I've been thinking lately about how stress or managing stress fits into an holistic lifestyle.

It occurred to me that among a lot of health conscious people, there's a lot of emphasis placed on eating right, (sometimes all organic or a vegan diet).  Exercise is also a big focal point as well.  Both are important, of course.  However, I wondered how many times do people put a lot of effort into all of that and yet neglect their own mental, emotional, and spiritual health? 

Dealing with stress is key for good health and a healthy lifestyle.   I've talked to many people who are very health conscious about meditation.  So many times, the response it, "I've tried, but I can't do it."  We live in a fast paced society and most everyone works hard, has a lot going on all the time, and can have a hard time relaxing the body and mind.  Many people worry about the future or spend a lot of time reflecting on regrets or events of the past.  All of these can lead to stress...and a lot of it.  We all get caught up in these occasionally; so what are some practical things we can do?

First - take time to relax and/or meditate every day.  My grandmother knew the power of meditation, but she didn't call it that.  When I'd help her on the farm as a kid, we would "take a rest" after lunch for 30 minutes, every day.  We would also do a devotional reading.  Both are good for de-stressing the body and feeding the spirit.  A period of meditation every day is good for you on every level.

Reducing Stress...It's all a balancing act.

 There's many ways to meditate.  Find one and practice.  It's as easy as reclining in a comfortable position and relaxing the body.  Start with a few deep breaths and then relax into a nice easy rhythmic breathing...monitor your breath and relax.  Bring your conscious mind back to the present and continue to relax and watch your breath.  I know, sounds easy, right?  It takes practice, but will pay major dividends, so don't give up.  With practice, you will get better at it and it will get easier.

Add a little mindfulness into your day.  Be present.  Don't worry or think too much about the future or the past.  Keep coming back to present moment...enjoy whatever you're doing.  Whether you're at work or washing the dishes.  It doesn't matter - come back to now....and be grateful for wherever you're at or whatever you're doing.  Remember the saying, "it's all an inside job."  

How about feeding your soul?  Do you have a church or spiritual community?  Do you have not only a weekly practice, but how about a daily spiritual practice?  Like Grandma - the daily spiritual practice is a great way to keep you feeling good and will feed your spirit as well; great for keeping things in perspective and keeping the stress level down.

Of course eating well and exercise are both great for stress busting as well.  Here's a twist though.  Sometimes we may fall short of our goals.  We may not eat as well as we'd like or meet our exercise goals.  Don't beat yourself up.  Do your best and if you fall short, be happy with what you're doing and move on.  You'll do a little better tomorrow.

My Holistic Nutrition teacher in school would talk about nutrition and noticed how everyone would get excited and wanted to really make big changes.  He'd tell us if you can't eat organic locally grown produce, don't beat yourself up, just eat good non organic local.  It that wasn't available, eat non-local.  If not that, eat what you have...and be grateful and bless the food.  Be happy you have something to eat.  Same with exercise - set goals and work hard, but boost yourself up - if you don't meet your goals always, don't beat yourself up.  Do what you can and be happy about it.

It sounds a little simple and easy right?  There's a lot to be said for eating right, regular exercise, and proper rest.  It's good to have fun, get out into nature, spend time with pets and friends, and so many more things that help also.  But remember - an holistic lifestyle is taking care of the whole person.  Taking care of our internal self is just as important as taking care of the physical body.  It all works together.

Have a great day.  Be kind to the people around you today.  That's good for all of us.  Enjoy.

Peace,

Tom

Tom Kreienbrink, LMT
web: www.HolisticTherapySolutions.weebly.com
Facebook: www.facebook.com/HolisticTherapySolutions