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, whether it was simply nature sounds or straight up rock and roll! 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. And not only are we rhythmic beings, but all sentient beings vibrate, especially when we allow ourselves to tune into nature. In fact, if you would like to experiment with some healing sounds of nature, click here to listen to the sounds of birds and sense how stress and anxiety simply melt away!
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:
Can direct neurofeedback help when our minds separate from our bodies?
/0 Comments/in Neurofeedback /by LindaWhen we think about human senses, most of us are able to easily identify the five primary senses of sight, hearing, smell, taste and touch. But did you know that we actually have three more senses that are integral to our fully embodied, lived experience as humans? These are vestibular senses of body rotation, gravitation and movement, proprioception as the experience of agility, balance and coordination, and interoception as the ability to feel what is going on inside of our bodies. It is this last one that is more recently coming forward into the light as it is critical in the healing process related to complex trauma.
When our sense of interoception is damaged, we might be challenged to know when we feel hungry or full, cold or hot, and/or thirsty. It can also make self-regulation difficult. When we learn it is not safe to attune to this sense or feel betrayed by it, the mind works to separate from the body, learning to ignore any sensations that emanate from the body, for fear those powerful sensations will reveal our inability to attend to them. This manifested itself in my own experience when I grew up hungry due to food insecurity. I quickly learned that the personal, physical sensation of discomfort that accompanies hunger was something I could ignore, especially when my next meal was consistently in question. Then, when food was present, I had difficulty in portion control, often eating so much that I was in physical pain.
The sense of interoception is often adversely impacted when the human body experiences trauma, especially interpersonal trauma in childhood, and can be so badly damaged that it leads to fragmentation, such as dissociative conditions. And our Western medical model supports this separation of body and mind, where medical students are trained to simply view the body as the focus for treatment and psychotherapists are trained to view the mind – and its thoughts – as the main focus of treatment. As we start to embrace the inseparable mind-body connection and better understand the impact of complex mental traumatization, we are learning that talking about past traumas in therapy is only part of the healing process. More is needed!
In fact, before venturing into cognitive trauma work, it is vital to create safety and some level of internal state regulatory capacity, so people recovering from complex post-traumatic stress disorder (C-PTSD) can avoid the overwhelm that leads to dissociation and holds them back from post-traumatic growth. Research is now showing that neurofeedback therapy (NFT), like direct neurofeedback, can be added to the treatment of C-PTSD as a method of implicit regulation, changing the brain in a way that eases the symptoms of trauma and opening the window wide to deep healing and inner peace.
If you would like to read more, click on the link below:
5 Intention-setting Ideas from the Planets during the Eclipse Retrograde Season
/0 Comments/in Newsletter /by LindaThe Eclipse Season is upon us this month and it brings 5 planets in retrograde (with a 6th planet (Neptune) being added in retrograde from 6/22-6/24!), so I thought we might take the lead from the Universe at this time to guide us on our journeys within this month!
When a planet slows down in its rotation and appears to be moving backward (retrograde) in the sky, the energy of that planet encourages us to slow down with it, reflect, and recognize how that energy is manifesting within us on an internal level. This means the work we do now will create shifts in our inner world, to prepare us for the outward expression once these planets begin to rotate faster and go direct again.
On the other hand, eclipses tend to accelerate the pace of change, offering dramatic turning points to motivate us to get us moving forward and into action. They tend to shine light on the areas of our life that need to change to elevate our consciousness.
Therefore, combining the accelerated energy of the 3 eclipses with the slower energy of the retrograde planets, we have a fantastic opportunity to burn through anything that has been holding us back if we are willing to dig deep!
Below I provide an intention-setting idea from each of the 5 planets that are retrograde this month. If one of them speaks to the depth of your soul, have your journal (or shovel?) ready, as the eclipse energy will ease the excavation of what is no longer serving you, and thus the universe. I hope you will consider trying one!
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!
What is it about mindfulness that reduces stress – ACCEPTANCE!
/0 Comments/in Talk Therapy /by LindaIn my own personal journey of healing, as well as being a compassionate witness to the healing of others, I have come to realize that suffering comes from rejecting parts of ourselves that we either think or believe are unacceptable to others. When I first found myself in psychotherapy, I discovered that I was rejecting my emotional parts, because expressing emotions in my family of origin was either not acceptable or was overwhelming. However, the effort it took to try to reject these emotions from my life was exhausting, created a great deal of anxiety and was completely unsuccessful. In fact, the more I rejected them, the more my emotions would come out when I least expected!
It wasn’t until my therapist had me befriend my emotions that I was able to regulate them, honoring that they were a core source of my intelligence and would not want to reject them. Wow, what a concept, ACCEPT my emotions as part of this experience of being human. When I learned, which was a process, to allow those parts of me to express themselves, they no longer raged (read overwhelmed me). It was as if giving them air actually dissipated the energy, versus the thought that ignoring or avoiding them, not giving them air (AKA suffocating or stuffing them) would extinguish the flame/energy. And one of the main emotions I was trying to avoid feeling was fear. My family did not acknowledge fear and instead taught us to wear many different masks to not reveal such vulnerability. So the perfectionist and people-pleasing parts of me became overactive, to compensate for the scared little girl part that simply wanted to feel safe and accepted.
Along the way, I gathered some tools to deploy during the process of accepting all parts of myself, such as but not limited to deep breathing, yoga, journaling and guided meditation, as these tools helped me to welcome those parts of myself that I had been trying to avoid. These tools might be referred to as contemplative science, cognitive practices, or simply mindfulness. Now, I didn’t really know what it was about these practices that made them so effective for me, yet what I did know was after practicing them consistently for a period of time my anxiety went away. What I came to realize was that the power of rejection creates long-lasting wounds to the hearts of many and that acceptance is healing. Acceptance is a basic human need, as we are wired for connection and want to belong. When we believe parts of ourselves are unacceptable and try to reject or mask those parts, we create our own chronic stress and suffering that manifests in symptoms such as anxiety.
Now the research is helping us to understand the power of acceptance and how contemplative science practices support us in monitoring our present-moment experiences through the lens of acceptance, reducing biological stress in the body through emotion regulation and evidenced by a reduction in cortisol levels and systolic blood pressure reactivity. In addition, research is showing how Acceptance and Commitment Therapy (ACT) is becoming an empirically-supported treatment option for anxious youth. I think this is critical information to share at this time, as no one knows the lasting effects of the fear coming from the uncertainty the COVID-19 pandemic is creating. What we do know is that social isolation is not a healthy state of being for humans (think solitary confinement in prison) and we will all need tools to heal the traumas of this time.
If you would like to read more of the research on the healing effects of acceptance, click the boxes 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, whether it was simply nature sounds or straight up rock and roll! 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. And not only are we rhythmic beings, but all sentient beings vibrate, especially when we allow ourselves to tune into nature. In fact, if you would like to experiment with some healing sounds of nature, click here to listen to the sounds of birds and sense how stress and anxiety simply melt away!
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!