STRESSED? EXHAUSTED? OVERSTIMULATED? TRY YOGA NIDRA

Feel refreshed and relaxed in 20 minutes!

–and you don’t need to be a practiced yogi or meditator to enjoy the benefits.

You don’t even need to go to a class or pay a teacher with today’s audio downloads and smartphone apps.  All you need is a place where you won’t be interrupted for a short time and it can be done in any physical orientation (sitting, lying down, or even standing. Through guided imagery, breathing and body scanning, you submerge yourself into a restful, healing state that is a unique combination of alert awareness and deep relaxation-yoga nidra. Your brain waves slow to the alpha state or even theta, where you are able to tap into your subconscious mind and source of intuition, creativity and healing while remaining aware and conscious.

As you scan your body and explore sensations, emotions, and thought patterns you will be guided to move back and forth between feeling and witnessing, observing without responding, as your nervous system unwinds and comes into balance.

Through the integrative process that that balances the sympathetic and parasympathetic nervous systems, it quickly relieves anxiety and slows the fight or flight response. Stress hormones are reduced, blood pressure and heart rates decline and the metabolic system slows down.

Since Yoga Nidra has been shown to reduce levels of stress, hostility and anxiety in chronically-ill patients, veterans and school counselors it has been integrated into a program to treat vets with PTSD.

The benefits credited to Yoga Nidra practice include both psychological and physical-

  • Relief from insomnia
  • Reduction of depression and anxiety
  • Elimination of phobias
  • General improved well-being
  • Lower blood pressure and cholesterol levels
  • Improvement in immune system function
  • Pain relief
  • Asthma relief
  • Reduction in insulin dependence in diabetics

Medical Hypnosis Shown to Reduce Symptoms of Many Health Conditions

Woman CoughingIt is astounding to see the list of studies that show the great range of medical conditions that can be alleviated with hypnosis.  I often get calls from a someone with a chronic illness who has been searching diligently for a way to get help after going through every traditional medical treatment with no results. It has ranged from a young woman with a disfiguring skin condition, to a 70-year old with a 7-year cough that won’t go away, to a woman who wants to control her hand tremors from Parkinson’s enough to hold a coffee cup without burning herself.

While I do not diagnose or treat disease, I do offer many resources to reduce stress. Since it is estimated that almost 90% of all visits to primary health care providers are due to stress-related problems, hypnosis to reduce stress can play an immense role in not just mental well-being, but physical health.  Stress has been linked to all the leading causes of death, such as cardiovascular disease, cancer, accidents and suicide.

Here is a partial list, but you get the picture. I provide self-hypnosis tools to empower my clients to give hope and to actually make a difference in their physical bodies by using the power of their own minds. If you would like to see the studies showing the benefits of hypnosis for any of these conditions, please send me an email and I will be glad to send you the articles.

  1. Addictions
  2. Agoraphobia
  3. Allergies
  4. Alzheimer’s Disease/Dementia
  5. Anti-Aging
  6. Arthritis
  7. Asthma
  8. Bedwetting
  9. Blood Pressure (Hypertension)
  10. Bruxism (Teeth Grinding/Jaw Clenching)
  11. Burns
  12. Cancer
  13. Control of Bleeding and Hemophilia
  14. Diabetes
  15. Erectile Dysfunction
  16. Fear of Dentist
  17. Fear of Injections and Medical Procedures
  18. Fertility/Childbirth
  19. Fibromyalgia
  20. Glaucoma
  21. HIV/AIDS
  22. HPV (Human Papillomavirus)
  23. Headaches
  24. Healing
  25. Irritable Bowel Syndrome
  26. Multiple Sclerosis
  27. Pain
  28. Parkinson’s Disease
  29. Plastic Surgery
  30. Post Traumatic Stress Disorder (PTSD)
  31. Sleep Problems
  32. Stress
  33. Strokes
  34. Stuttering
  35. Tinnitus
  36. Tourette’s Syndrome/Tics
  37. Trichotillomania
  38. Warts

 

 

 

 

If Depression can Lead to Illness, What Causes Depression?

So much more to learn about the relationships between the mind, emotions and the body!

neurocomic7  Trauma image

Dr. Esther Sternberg’s “groundbreaking work on the link between the central nervous system and the immune system, (explored) how immune molecules made in the blood can trigger brain function that profoundly affects our emotions, (and) has revolutionized our understanding of the integrated being we call a human self.”

Despite that now it is mainstream to believe that our emotions, like depression, can cause illness in the physical body, “we need to ask what the molecules and nerve pathways are that cause depressing thoughts.”

The Balance Within: The Science Connecting Health and Emotions looks fascinating, I just ordered it. If you are interested too,  the latest post at Brain Pickings offers a good summary.

 

 

Why Zebras Don’t Get Ulcers

Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-related Diseases and Coping, by Robert M. Sapolsky

Renowned primatologist Robert Sapolsky offers a completely revised and updated edition of his most popular work, with nearly 90,000 copies in print

Now in a third edition, Robert M. Sapolsky’s acclaimed and successful Why Zebras Don’t Get Ulcersfeatures new chapters on how stress affects sleep and addiction, as well as new insights into anxiety and personality disorder and the impact of spirituality on managing stress.

Buy Book on Amazon

 

 

5 Quick Tips to Relieve the Stress of a Serious Illness

In the classic Cancer a Turning Point: the Handbook for People with Cancer, Their Families, and Health Professionals, Lawrence Leshawn decribes the difference between a bad dream and a nightmare. In a nightmare these three elements are present:

  • Terrible things are happening and/or worse are threatened:
  • Your will is helpless to aid you—there is nothing you can do. Any hope resides in other forces or people (as in medical discoveries about which you can have no real effect and on whose appearance your life depends); and
  • There is no time limit (155).

He states that cancer patients awake to a nightmare every morning and makes the observation that besides the physical discomfort, “the fact that the person with cancer is living in a waking nightmare has a weakening and exhausting effect.”

I would extend this appraisal of life to many people living with a serious chronic illness, from MS to rheumatoid arthritis, to Alzheimer’s or mental illness.  And, it’s not just the patient who is living the nightmare, but the loved ones and family members, too. Never knowing when there will be another sign that the remission or period of calm is over, anticipating ahead of time another outburst or emergency.

Are You Sick of Being Sick?

Do you live in dread of a relapse, or new sign that things are deteriorating?

Are you having trouble sleeping?

Worried about your finances? How you can pay for the expensive treatment? Keep your job or relationship?

This is a time where all your energy should be going to your own healing, not dealing with the circumstantial issues, but of course, they are real.

Here are 5 tips to immediately bring you inner peace within minutes-
Easy, free, and non-addictive!

The great thing about these particular suggestions is that they are free or very inexpensive, work quickly, and can create a peaceful atmosphere for others too, even without their awareness. (More in-depth suggestions will follow in another post.)

1.  Breathe like a baby. When we are stressed, we tend to breathe very shallowly. Notice how a baby’s tummy rises and falls as they breathe? You do it, too, when you are truly relaxed or asleep. Exhale completely through your mouth, now breathing through your nose; imagine that you are filling a balloon in your belly. Now let go and feel it emptying as you exhale. Even 3 deep breaths can affect our sympathetic nervous system activity, changing our brain chemistry and bringing in the relaxation response. The typical chest breath moves only about a half a pint of air. A full abdominal breath moves 8-10 times more. With more oxygen we also can think more clearly and make better choices in how to react.

2. Stretch. We often have no idea how tense our muscles are. To instantly relax muscle tension-as you inhale, tense up even more, in your pet areas to carry your stress. Now, let go all the way as you breathe out. Common areas are the shoulders, neck, and back.

3. Smile. No matter how bad we are feeling, for 40% of us, just changing our facial muscles into a smile will send a happy message to the brain. Check yourself now, to see if you are in the lucky group!

4. Smell. Neuroscientists say that the olfactory structures of the brain that process smell are wired directly into the deep limbic system. The natural oil of lavender reduces stress and depression and also enhances sleep.

5.  Listen. Music has quieted our inner selves for millennia. There are many CDs for various tastes in music that entrain the brain and heart, creating instant calming. One cardiologist found that for his cardiac patients, listening to classical music for 30 minutes produced calming effects equivalent to a 10-mg dose of Valium.

Great Resources

Buddha’s Brain: The Practical Neuroscience of Happiness, Love & Wisdom, by Rick Hanson, Ph.D 2009.

 

Minding the Body, Mending the Mind, by Joan Borysenko, Ph.D, 1987.

http://www.joanborysenko.com/en/mind_body_balance/

 

Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping, by Robert. M. Sapolsky, 2004.