When I first started taking yoga classes years ago back in New Jersey, the teachers did not play music in the background. There might have been some chanting, as I do remember learning about chanting “Om” and “Shanti” to start and end classes. However, it wasn’t until I attended a class where the teacher played the quartz crystal singing bowls while we stayed in comfortable, supported shapes that sound caught my attention! I left that class sensing that something deep inside of me had shifted, although I could not put it in to words at that time. After moving to California, I noticed that most yoga teachers included music in their classes. So once I became a yoga teacher, I began to include music in my classes while setting the intention to manifest a set of those singling bowls so I too one day would be able to offer that deeper experience to others.
After a few years, I acquired a set of Tibetan singing bowls which were made out of metal and generated different sound frequencies depending upon their size and thickness. The belief was that the frequency of each bowl was tuned to the seven major chakras, or energy centers, in the body, causing the human body to begin to vibrate at the same frequency as the bowls, referred to as entrainment. The process of entrainment of the body’s frequencies to the sound frequencies of the singing bowls was thought to help the body recover and align with its natural, dominant vibration of wellness (versus illness). At the time, I didn’t have any evidenced-based research to prove such claims, I only had my own personal anecdotal experiences. Although I think most of us would not argue how music impacts us, research is now starting to show how these specific vibrations from the singing bowls impact mood and Heart Rate Variability, a physiological measure of health.
Now, you have to understand, that although I love music, I do not have any musical talent. I sing, but not well and only when I am alone and I have no musical instrument training. I also avoided group exercise classes (before yoga) because I always felt I was a step behind everyone else – yes, I believed I had no rhythm or coordination, instead of knowing I simply vibrate at a different frequency! It wasn’t until my yoga practice expanded my awareness to the fact that sound, vibration, rhythm, resonance and dissonance permeate the universe. Those sounds start for us in the womb, where we hear our mother’s heartbeat, pulse and breathing (and entrain with these vibrations) and we remain rhythmic beings until we take our very last breath.
The intention behind the physical movement and shapes of a yoga practice on the mat is to soften the mind’s activity, by helping it to focus on the body and breath and releasing the tight grip of the thoughts that keep us distracted. As we practice yoga, the brain waves of the mind change. The higher frequency brain waves (i.e., Gamma and Beta) begin to slow down. These higher frequency brain waves are associated with stress, anxiety, and fear. When the singing bowls are included in the physical practice of yoga, in addition to the physically felt vibrations, the bowls emit measurable waveforms that sound pleasant and soothe the mind and emotions by promoting the slower, more meditative alpha and theta brain wave states. So, over 15 years later, I couldn’t be happier that I have manifested a beautiful colored set of quartz crystal singing bowls to include in my yoga and meditation classes!
And I’m also excited to learn that therapeutic sound and music is permeating other healing spaces too. The recent increase in research on the use of music in healing has shown a strong effect on the brain, including rebuilding neural connections, increasing neuroplasticity, balancing brain activity in the emotional centers such as the amygdala and hippocampus, and enhancing reward (e.g., release of dopamine) circuitry, which helps to regulate mental and emotional responses. The research is compelling enough that music therapy is being integrated in military treatment facilities, such as the Walter Reed Medical Center, to treat combat-related traumatic brain injuries and post-traumatic stress disorder. So, the next time you are in a movement class and sense the enjoyment of the music, know that the sounds and vibrations are working at a deeper, subconscious level to invite the body to entrain to its natural vibration of health. Nothing for you to do, simply enjoy!
If you would like to read more about how music is being integrated into military treatment facilities for trauma-induced mind-body dysregulation, click on the link below:
5 Intention-setting Ideas to Honor the New Normal
/0 Comments/in Newsletter /by LindaNational Mental Health Month
The COVID-19 virus has taken a lot away from how we experienced the world in the past, so there is much to grieve. And grief is heavy. It can make us feel like we are walking in quicksand or moving through molasses. Our thoughts lost in a thick fog. It takes time to navigate all the emotions that present themselves and sort through the thoughts that grow from the uncertainty.
So to help us all move through the collective conscious grief the world is currently experiencing, I thought it was important to honor National Mental Health Month by looking for the silver linings Mother Earth is calling on us to see at this time. After destruction, comes construction. After the rain, comes the sun and rainbow. After the dark night, comes the light of day.
So, take a moment to consider the following intention-setting ideas being offered to us by Mother Earth to honor the silver linings that may define our new normal moving forward:
As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you. Please send me an email at linda@sanctuary4compassion.com to share!
Online Reiki-infused gentle movement and meditation class!
/0 Comments/in Events /by LindaThis online class will be conducted using WebEx’s video conferencing, which provides the option to turn off your camera at any time, supporting your privacy and facilitating a reduction in distractions. For first-time attendees, we will need to secure a signed release of liability form, which will be sent to you via email. Once we have these forms, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join us on Sunday, June 28th at 4 pm PST. We look forward to being of service to you!
Virtual Community Gathering Practice Tips
We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines. Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy. Harnessing the warrior energy within will help you to face any tech fears you might have and join us!
Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:
To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:
Restorative Yoga Tips and Props
On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:
In home prop ideas:
Online Restorative Yoga Classes In June
/0 Comments/in Events /by LindaThese online classes will be conducted using Zoom’s video conferencing, which provides an option to turn off the video at any time, supporting your privacy and facilitating a reduction in distractions. For first-time attendees, a signed release of liability form will be needed, which you can access by clicking here. Once this form has been received, along with payment via PayPal (click here), an email will be sent to you with the link and meeting ID to join the class. I look forward to being of service to you!
Virtual Community Gathering Practice Tips
We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines. Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy. Harnessing the warrior energy within will help you to face any tech fears you might have and join us!
Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:
To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:
Restorative Yoga Tips and Props
On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:
In home prop ideas:
Online Reiki-infused gentle movement and meditation class!
/0 Comments/in Events /by LindaDoes including music in a yoga class add to the healing benefits?
/0 Comments/in Yoga /by LindaWhen I first started taking yoga classes years ago back in New Jersey, the teachers did not play music in the background. There might have been some chanting, as I do remember learning about chanting “Om” and “Shanti” to start and end classes. However, it wasn’t until I attended a class where the teacher played the quartz crystal singing bowls while we stayed in comfortable, supported shapes that sound caught my attention! I left that class sensing that something deep inside of me had shifted, although I could not put it in to words at that time. After moving to California, I noticed that most yoga teachers included music in their classes. So once I became a yoga teacher, I began to include music in my classes while setting the intention to manifest a set of those singling bowls so I too one day would be able to offer that deeper experience to others.
After a few years, I acquired a set of Tibetan singing bowls which were made out of metal and generated different sound frequencies depending upon their size and thickness. The belief was that the frequency of each bowl was tuned to the seven major chakras, or energy centers, in the body, causing the human body to begin to vibrate at the same frequency as the bowls, referred to as entrainment. The process of entrainment of the body’s frequencies to the sound frequencies of the singing bowls was thought to help the body recover and align with its natural, dominant vibration of wellness (versus illness). At the time, I didn’t have any evidenced-based research to prove such claims, I only had my own personal anecdotal experiences. Although I think most of us would not argue how music impacts us, research is now starting to show how these specific vibrations from the singing bowls impact mood and Heart Rate Variability, a physiological measure of health.
Now, you have to understand, that although I love music, I do not have any musical talent. I sing, but not well and only when I am alone and I have no musical instrument training. I also avoided group exercise classes (before yoga) because I always felt I was a step behind everyone else – yes, I believed I had no rhythm or coordination, instead of knowing I simply vibrate at a different frequency! It wasn’t until my yoga practice expanded my awareness to the fact that sound, vibration, rhythm, resonance and dissonance permeate the universe. Those sounds start for us in the womb, where we hear our mother’s heartbeat, pulse and breathing (and entrain with these vibrations) and we remain rhythmic beings until we take our very last breath.
The intention behind the physical movement and shapes of a yoga practice on the mat is to soften the mind’s activity, by helping it to focus on the body and breath and releasing the tight grip of the thoughts that keep us distracted. As we practice yoga, the brain waves of the mind change. The higher frequency brain waves (i.e., Gamma and Beta) begin to slow down. These higher frequency brain waves are associated with stress, anxiety, and fear. When the singing bowls are included in the physical practice of yoga, in addition to the physically felt vibrations, the bowls emit measurable waveforms that sound pleasant and soothe the mind and emotions by promoting the slower, more meditative alpha and theta brain wave states. So, over 15 years later, I couldn’t be happier that I have manifested a beautiful colored set of quartz crystal singing bowls to include in my yoga and meditation classes!
And I’m also excited to learn that therapeutic sound and music is permeating other healing spaces too. The recent increase in research on the use of music in healing has shown a strong effect on the brain, including rebuilding neural connections, increasing neuroplasticity, balancing brain activity in the emotional centers such as the amygdala and hippocampus, and enhancing reward (e.g., release of dopamine) circuitry, which helps to regulate mental and emotional responses. The research is compelling enough that music therapy is being integrated in military treatment facilities, such as the Walter Reed Medical Center, to treat combat-related traumatic brain injuries and post-traumatic stress disorder. So, the next time you are in a movement class and sense the enjoyment of the music, know that the sounds and vibrations are working at a deeper, subconscious level to invite the body to entrain to its natural vibration of health. Nothing for you to do, simply enjoy!
If you would like to read more about how music is being integrated into military treatment facilities for trauma-induced mind-body dysregulation, click on the link below:
5 Intention-setting Ideas to Spread Hope
/0 Comments/in Newsletter /by LindaNational Month of Hope
At the time of this writing, most of the country has been instructed to follow physical distancing guidelines and/or an order to “stay-at-home” to battle the unprecedented spread of the COVID-19 virus. Although such mandated imposed physical isolation guidelines may be critical to the physical safety and health of many during such a pandemic, it is wrecking havoc on the mental health and well-being of all of us.As humans, we all have a basic need for connection, as connections have been essential for survival historically. We also have a need for meaning in our lives, having a purpose or reason to get us up in the morning and move us forward, no matter what chaos may be swirling around us. Some of these basic human needs are being challenged right now.
So, I thought it might be helpful at this time to highlight the fact that April is the National Month of Hope and offer some intention-setting ideas to spread hope. At some level, I don’t think the timing of these two events is ironic. Mother Nature has always been the great equalizer and demands our respect. It seems that when there is an extended period of a lack of respect, she stirs something up to create a global shift to wake us all up!
Now, more than ever, might be a time to re-invite such respect into our lives as it can be a powerful guide to our ever evolving purpose and subsequent behaviors. Perhaps we might recommit ourselves to such purposes as a healthier world, a more diverse, interconnected community, or a more just society that works towards reducing the suffering of others. When we are able to clearly define our purpose, it brings hope as it can anchor and steer us in establishing and working toward goals that bring more meaning to our lives.
In addition, there has been much research on the impact of connection, purpose, meaning and hope on our health and well-being. Hope is the spark that ignites our internal fire, while having a purpose that brings deeper connection and meaning is the gentle breeze that fans the flames of that fire, keeping our light vibrant and bright. Hope keeps the collective light on during the dark times of such a global shift. So, what can we do to spread hope now to increase the current of connective energy needed to move us through these dark moments in time? Below are some intention-setting ideas to try this month:
As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you. Please send me an email at linda@sanctuary4compassion.com to share!
Online Reiki-infused gentle movement and meditation class!
/0 Comments/in Events /by LindaThis online class will be conducted using WebEx’s video conferencing, which gives you the choice to turn off your camera to support giving yourself permission to make this practice your own and to facilitate a reduction in distractions. For first-time attendees, we will need to secure a signed release of liability form, which will be sent to you via email. Once we have this form, along with payment via PayPal, we will email you the link and meeting ID to join us on Sunday, 26th at 4 pm PST. We look forward to be of service to you!
Can direct neurofeedback help individuals with a diagnosis of schizophrenia?
/0 Comments/in Neurofeedback /by LindaThe effects of the unprecedented coronavirus will be felt by all for a currently unknown period of time. The fear-driven behavioral responses that this pandemic has been producing is a reflection of how deep and strong our survival response goes. And, yet, at some point, relief will come in the form of a vaccine. However, there is another health challenge that stirs fear in the hearts of many, the life-long diagnosis of the severe mental disorder of schizophrenia.
One of my very first clients that I saw as a Marriage and Family Therapist Trainee carried a diagnosis of schizophrenia. My client challenged me to learn more about this disorder in order to provide the best quality of service I could at that point in my training. I learned that schizophrenia, although not as common as other mental disorders, affects feelings, thinking, and behaviors and the symptoms can be very disabling. Symptoms of schizophrenia are categorized using the medical terms of either positive, negative, or cognitive. Positive symptoms add and negative symptoms take away.
For example, positive symptoms might include hallucinations, delusions, or repetitive movements that are hard to control. Negative symptoms include reduced feelings of pleasure, reduced speech, apathy, reduced social drive and social interest, and loss of motivation. The underlying cause or causes of this severe mental disorder are still unknown and available treatments focus on eliminating the symptoms of the disease. The first line of attack as far as treatment is concerned is antipsychotic medications. Once a medication is found to work, then psychosocial treatments, such as therapy, is offered to help individuals learn and use coping skills. Research has shown that participating in such psychosocial treatments reduces relapses and/or hospitalizations; however, the most challenging aspect of treatment is nonadherence to medication. Therefore, a focus on increasing treatment adherence could have a positive effect on all impacted by this severe mental disorder.
Individuals with schizophrenia struggle to live life independently and improving this situation is a significant mental health priority. It seems as though the negative symptoms of this disorder are associated with poorer functional status and quality of life than are the positive symptoms and this may be because primary negative symptoms generally do not respond well to the antipsychotic medications currently available. Research has suggested that up to 60% of patients may have prominent clinically relevant negative symptoms that require treatment. With this information it then becomes more easily understandable why these individuals may not be compliant with their medications – because those medications don’t work for them. The question now is what is being done to support these individuals and address this unmet medical need?
Well, there is hope on the horizon. An article recently published in the Journal of the American Medical Association Psychiatry looked into the use of transcranial direct current stimulation (AKA direct neurofeedback) as an add-on therapy for negative symptoms of schizophrenia. In this double-blind randomized clinical trial of 100 individuals diagnosed with schizophrenia with predominant negative symptoms, results showed that this non-medication treatment was effective and safe in ameliorating negative symptoms.
If you would like to read more, click on the button below:
5 Intention-setting Ideas to Reduce Inflammation During Times of Transition
/0 Comments/in Newsletter /by LindaThe experience of the season of Spring seems to reflect Ralph Waldo Emerson’s quote above – and, no wonder, Spring might be the most eagerly awaited change of seasons of the year for many of us!
At the same time, did you know that it is also the time of year when suicides peak?
Researchers are beginning to uncover why this world-wide trend might exist. Adam Kaplin, MD, a neuropsychiatrist at Johns Hopkins, suggests that there is overwhelming evidence that links inflammation to depression and suicide. One of the sources of inflammation is seasonal allergic reactions, with chances of depression being 42% higher for people with rhinitis. So, although Spring may, at first glance, seem full of rebirth and like a welcomed time of transition, it too comes with the reminder that all transitions come with challenges.
So, although you might not be currently experiencing depression (or suicidal thoughts), becoming aware of the impact that inflammation has on the body and mind can help to support you through this seasonal change, as well as other times of significant change, such as navigating the stress of moving or from the loss of a job.
Please consider the following intention-setting ideas to support your immune system, especially when navigating transitional times which tend to increase the experience of inflammation in the mind and body:
As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you. Please send me an email at linda@sanctuary4compassion.com to share!
Compassion for Survivors of Trauma – a New View of Substance Use Disorder/Addiction!
/0 Comments/in Talk Therapy /by LindaI remember being assigned to read the book by Dr. Gabor Maté, In the Realm of Hungry Ghosts, while in graduate school and simply feeling gratitude, compassion and validation afterwards. I never believed in the medical model of addiction that describes the symptom of addiction as a chronic disease of the brain, even suggesting a genetic component to the disease, implying that if my parent(s) had addictions, most likely I would too. Now, don’t get me wrong, the brains of people who struggle with addiction are different, yet those changes are created as a response to the adverse childhood experiences (AKA TRAUMA) these people survived. And if your parents suffered from addictions when you were growing up, that experience is traumatic to a child!
I’ve written before about the impact of adverse childhood experiences, especially on physical health later in life as well as addiction; however, I felt compelled to revisit it again when I learned of research that found over 96% of the study participants suffering from substance use disorders, including prescription opioids, nicotine, and cocaine, had trauma histories. When comparing the groups based upon their drug of choice, the prescription opiate group reported more traumatic childhood experiences than the other groups and a younger age of their first adverse childhood event. So, when you learn about the underlying dynamics associated with substance use, the thought of “Just Say No” to drugs seems crazy!
Trauma comes in many packages and I’m grateful that the new California Surgeon General (Dr. Nadine Burke Harris) is focusing on early childhood, health equity and Adverse Childhood Experiences and toxic stress as her key priorities. (For more information on the ACEs Aware initiative, visit www.ACEsAware.org.) It is time to stop blaming the victims and participate in bringing this information forward in order to educate. What we don’t know, we don’t know. However, once we know better, we can do better. With this knowledge, we can bring more empathy and compassion in our interactions with people that struggle with substances. We can take extra steps to explain this new research to them, validating their experiences and bringing them hope that they can heal from these past traumatic experiences and release their attachment to something that is harmful to them. We can empower them to explore various healing modalities, such as psychotherapy, neurofeedback, meditation, hypnosis, guided imagery, and expressive arts, such as yoga, writing and drawing, all of which have been shown to support post-traumatic growth.
To read more about this research, click on the box below: