Might transcranial direct current stimulation (aka direct neurofeedback) be an additional tool to reduce symptoms of depression as a result of the impact of the pandemic?

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If there is one silver lining to this pandemic it is the blossoming realization and acceptance of the fact that people need people!  It is shining a light on the cultural ideal of independence and reflecting the shadow side of such an ideal.  Human beings were designed to be interdependent, using relationships within their tribes and communities to grow and thrive.  If independence was truly the healthy ideal, why aren’t more people thriving during this pandemic?

Use this time to reflect on the lessons being brought forward to us.  If we embrace the fact that we need each other – and that it makes us feel good to help each other – than perhaps we can learn to be at ease with asking for help and support when we need it, knowing it will deepen our connections with others and make others feel good about themselves.  What brings hope during these unexpected – and let’s just own it – scary times is collaboration and comradery.  Knowing we are not alone – in our experiences, thoughts, and emotions – and that if we just have the courage to reach out, we will find relief.

Action is actually an antidote to fear.  So, although the mind says withdraw, let the body lean in and reach out a hand – to call a friend, to pet an animal, to throw and catch a ball with a child and best of all to give and receive a hug with a loved one.  You might even try your hand at writing, perhaps a letter or poem, to someone you care about and are unable to see in person at this time.  Letting them know you are thinking about them and care about them might forever change their world in that immediate moment.

All of these acts of connection soothe the mind’s sense of disconnection.  As neuroscience is demonstrating, our brains are wired for connection and, when we begin to experience disconnection, symptoms like depression start to develop.  And the current pandemic conditions are only exacerbating any pre-existing sense of disconnection.  Therefore, we need more tools that support the brain’s innate ability to reorganize towards health, beyond medications that bring so many unwanted side-effects.  We need tools that reduce the fear signals in the brain so that action becomes more of an option when depressive symptoms loom.

Well, such a tool exists and a recent systematic review and meta-analysis of the research reflects that this tool is effective in the treatment of depression.  Prior to this review, the results were mixed.  However, now enough randomized clinical trials have been conducted and the cumulative data reflect that direct neurofeedback has achieved superior response and remission rates, warranting further large-scale clinical trials!

This information is vital as we continue to move through this pandemic and beyond.  The lasting effects of the physical distancing required for our immediate physical health are still unknown at this time, yet history informs us that the psychological wounds may be deep.  Acknowledging that symptoms of depression may be arising, whether within our own experience or witnessing it in others, helps to anticipate support might be needed along the healing path.  Knowing about the treatment options facilitates choice throughout the journey.

To read more about this research click on the link below:

Further Support for Direct Neurofeedback in the Treatment of Depression

Virtual Reiki-infused sound healing and meditation class!

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This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  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:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

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:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

5 Intention-setting Ideas to Destigmatize Mental Health Challenges

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Psychotherapy Day – September 25th

It might appear as an act of self-promotion, yet my intention is to share research, wherever and whenever possible, so everyone might move forward making more informed decisions when it comes to their own health, mind, body and spirit!

Psychotherapy works, especially when there is a genuine connection and deep understanding of the root causes to health challenges.  And that deep understanding grows from the knowledge that it is not what is wrong with you, but what happened to you!

As I share again in this month’s Blog (see below), the research is unequivocal when showing the link between what happened to us (mental health) and the leading causes of morbidity and mortality (physical health).  So, if we truly want to have a healthier world, we need to start with a focus on the mind and, if we do, the body will follow.  This focus on the mind – and what traumatizes it – is the only way to break the transgenerational transmission of what ails the world.

Below I provide intention-settings idea to start to destigmatize mental health challenges to help shift the collective healthcare mindset from treating the long-term physical effects of trauma to prevention by inviting in more nurturing, compassion, understanding, belonging and acceptance into our lives:

  1. TALK about Mental Health.  Do you remember the last time a conflict was resolved by silence?  Neither do I!  The only way to truly bring about collaboration and community is to talk things out.  The act of talking takes courage and strength as it also requires us to listen deeply and with curiosity.  Our minds want to make sense of the world, even when experiences may not be logical – we are meaning making vibrational beings.  And often what makes the vibrations uncomfortable are the emotions of relationships.  Human beings are wired for connection to others, as the pandemic has so clearly laid bare for us to feel.  It is only when we can hold our relational emotions alongside of the rational thoughts that meaning mine opens wide for us to look into for the gold.  Sometimes this is impossible to do without the support of another, who can welcome and hold the emotions with us, making space for the light.  So it is my hope that all of us can set an intention to talk openly about our mental health, without shame, to remind us that we are not alone in our struggles.
  2. WRITE/BLOG about Mental Health.  For those that are active on social media, I encourage you to set an intention to write or blog (or even vlog) about a small piece of your story, remembering that it is what happened to you, so you may begin to shine the light on any shame that you might be carrying.  I like to compare shame as Toxic Mold that grows and thrives (and slowly kills) in the dark.  If the light can reach it, it dies.  When writing/sharing our stories, we are opening a window to let the light shine in and let the shame out.  Remember the shame is not yours and no longer needs to be carried!
  3. Volunteer for Mental Health. If you always felt a heart tug to volunteer, yet haven’t found the “just right” organization or cause, perhaps consider mental health.  As a starting point, visit the National Alliance on Mental Illness or Mental Health America websites for more information.  Support is needed in all walks of life and all stages of life.
  4. Donate for Mental Health.  If you find that you don’t have the time to volunteer right now, perhaps you might consider a financial donation.  You might even look into whether or not your company might match your donation, as many organizations have such programs.  Any energy expended with intention creates ripples in the universe far beyond what the human eye can see or mind can know, so every little bit counts!
  5. Read/Share Research on Mental Health.  And last but certainly not least (and my favorite!) is read the research!  And, after reading it, share it!!  Remember the old Faberge Organics Shampoo commercial with Heather Locklear where she shared her experience with two friends . . . who shared it with two friends . . . etc., perhaps we can replicate that today by sharing something vitally important to the health of the world. It is this intention that might have the greatest impact on cutting short the public mental health crisis we have been challenged by for so many years.  The research is crystal clear – work with the mind first to prevent diseases such as heart disease, diabetes, hypertension and cancer.

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!

Reiki-infused sound healing and meditation class!

/in /by

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  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:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

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:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Can primary care physicians jump start the complex PTSD healing journey of the underserved?

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As efforts to shine light on the underlying causes of health risk continue, especially as the disparities have become even clearer during this pandemic, the focus remains on the connection between adverse childhood experiences (ACEs) and the burden created on the human body individually and the healthcare system as a whole.  I am so grateful for Dr. Nadine Burke Harris, California’s Surgeon General who established early childhood, health equity and ACEs and toxic stress as key priorities, with a goal to reduce ACEs and toxic stress by half in one generation.

It still amazes me that so many people are not aware of the ACEs data that show the trauma our children endure, especially within low-income communities of color.  It has been out for years and continues to be collected every year, with expanding definitions of what constitutes adverse childhood experiences.  And it becomes frustrating when our healthcare systems continue to simply look at the symptoms of trauma, such as addiction, depression, and anxiety, without addressing the root cause.

I’m encouraged, and I hope you too find it encouraging, to learn that Dr. Burke Harris is starting with a campaign to provide Medi-Cal providers training, clinical protocols, and payment for screening children and adults for ACEs.  For more information on this campaign, you can click here.

It is also encouraging to hear about the research looking at other approaches to the chronic effects of trauma that are showing positive outcomes, especially within underserved primary care patient populations.  One particular pilot study tested the feasibility of a two-session motivational treatment intervention, implemented with Black primary care patients.  The intervention addressed adverse childhood experiences, post-traumatic stress symptoms, health risk behaviors and behavioral health referral acceptance.  The results were encouraging, suggesting that it is feasible to implement a brief motivational treatment with underserved primary care patients, that was received well and connected almost one-third of the participants to behavioral health services to continue the healing journey.

To read more on this pilot study, click the link below:

Mental Health intervention for Black primary care patients

5 Intention-setting Ideas to Foster Peace

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International Peace Month!

August was designated International Peace Month back at the time that the First World War ended, specifically on August 16, 1926, at the Democratic Peace Conference in Germany.  As time continues to pass along with the heroes of that time, it it critical that new generations are educated about the unthinkable tragedies that grew from that conflict, to learn the lessons in order to build a strong foundation of peace and avoid repeating the same mistakes that led to the Great War.

I am not a history teacher, yet I do honor our ancestors that fought so hard for peace.  Therefore, below I am offering intention-setting ideas to foster peace (inside and out) so that we all may do our small parts.  I hope you will consider trying one!

  1. Study history.  Consider reading a book on this Great War to better understand the worldwide devastation and how it changed Western culture.  It is vital that the world does not forget the devastating effects of the war.  Some books to consider include:  All Quiet On the Western Front by E.M. Remarque, Paths of Glory by Humphrey Cobb; The Great War And Modern Memory by Paul Fussell; The Guns of August by Barbara Tuchman; and/or Johnny Got His Gun by Dalton Trumbo.
  2. Social media.  If you use social media, perhaps include #InternationalPeaceMonth in all of your posts this month.  See what response you might get and perhaps offer a bit of education if anyone asks why you included it your post.
  3. Peace tree. A lot of us are finding ourselves in our gardens more during this pandemic, so consider planting a peace tree.  You might plant it in honor of our war veterans in general, or perhaps a specific one.  I recently learned that my grandfather fought in the Great War, so this is my intention this month.
  4. Explore a current conflict.  Perhaps you do this with your child or a friend or significant other.  Some questions to get you started on the journey of exploration might include “Whose point of view is expressed in the story?” and “What other voices or points of view are missing?” Brainstorm what you both think the other voices that are missing would likely say.
  5. Local heroes.  Our local CBS talk/news AM radio station (KNX) highlights a local hero of the week.  Recently, it was my neighbor’s greyhound who donated blood for other animals in need.  It always warms my heart to hear these stories.  Consider discussing local heroes who promote peace with someone you love.  Examples might be medical personal, teachers, and rescue workers.  Share how these people play a part in the peace process.

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!

Reiki-infused, sound healing and meditation class!

/in /by

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  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:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

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:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Can meditation support your immune system, especially in light of the effects of COVID-19?

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As someone that suffered with anxiety for most of my life, I am personally so grateful for my yoga practice, which includes various contemplative practices such as meditation.  (Click here for a great image that reflects the many different types of contemplative practices.)  What I found through the ongoing use of these tools is a consistent way to navigate stress to maintain my body, mind, and soul health.  Stress is still present – and I no longer have any expectations of living a stress-free life – yet it no longer accumulates into an expression of anxiety.

Meditation is a very personal experience.  It is the personal nature of the practice that can make it difficult to try and especially hard to maintain.  There are also many different forms of meditation, so it definitely is not one-size-fits-all.  Yet the intention behind meditation – to slow down the mind and help us detach from our thoughts – creates space.  It is this space that can be scary.  When we encounter stress, one of the most common tools humans go to in order to deal with the freeze/fight/flight response is distraction.  We might distract ourselves by watching shows, eating, drinking, shopping, or one of the many other forms of impulsive behaviors that bring feelings of guilt and remorse along with them.

And yet more and more research is demonstrating the benefits of meditation, including how it can support our immune system functioning, which is vital right now in light of the pandemic.  Meditation, whatever form of it that works best for you, helps to regulate the normal, natural human stress response, reducing the inevitable inflammation effects of that response.  If we can find a form of meditation that we enjoy, then this tool can become the sharpest one in our toolkit and the one we consistently turn to when we feel anxiety building.

One of the more creative methods of meditations I utilize is journaling.  This expressive writing tool has also been shown to reduce anxiety and depression.  Relax Like A Boss, a website dedicated to wellbeing and stress, put together an ultimate guide to meditation journals.  If you might consider this form of meditation, you can link to the guide here for tips on how to get started.

Contemplative practices do not have to be done for long periods of time, unless that works for you.  Another one of my favorites is conscious deep breathing, and I do this several times a day for just a few minutes.  It acts like a reset button for my nervous system.  You might count how long you inhale and how long you exhale or you can include visualizations, such as colored light.  You might add affirmations, such as inhaling peace and exhaling stress, if that helps give the thoughts in the mind the necessary mini vacation.  Simply keep in mind that you cannot do it wrong!

I think what is most exciting is how research is looking at the body-mind connection more and more and not approaching the body and mind separately when working towards health.  One recent review of the research literature focused on the interconnected physiological processes in the body that supports the continued inclusion – and expansion – of meditation in the treatment of diverse medical conditions.  What they looked at more closely is the impact of stress on the gut microbiota and how meditation supports the health of our gut, leading to a healthier mind through the regulation of neurotransmitters.  The research team recommended the integration of meditation into conventional health care and wellness models.  If you would like to read more about this review, click the button below:

Link between Meditation and Immunity

5 Intention-setting Ideas to Support Racial Equity

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National Minority Mental Health Awareness Month!

As I continue to ride the waves of so many mixed emotions – pain, hope, rage, compassion, fear, love, shame, humility, sadness, gratitude, discomfort – I try to remind myself of my own humanity, flawed and limited yet filled with a desire to contribute to positive change.  In the light that is being shined on recent events, reflecting the depth and breadth of systems of oppression and racism, it is critical to highlight National Minority Mental Health Awareness Month and honor the fact that Black, Indigenous and People of Color (BIPOC) experience unique struggles in regards to maintaining mental health when experiencing disproportionate inequities.

“I can’t breathe”.  As a human and a yogi, these words struck deep in my soul.  Breath is one of our most basic human rights – the right to life – and it is one of the vital yoga practices to attaining inner peace.  The pain and sadness I felt when I heard those words was indescribable and I can only imagine what it felt like within BIPOC communities.  As a white woman, I carry the collective shame that comes from knowing my roots grew from the toxic soils that fostered such inequities.  I am grateful for the light that shines on this shame.  The dialogues and actions that have arisen from the growing awareness and acknowledgement of ongoing social injustices bring me humility and hope.

I am sitting with my own discomfort knowing that it is required for transformation.  It is often when the pain becomes unbearable that action emerges.  So when I see and hear how white allies are moving into action to partner with the courageous BIPOC to expand awareness and understanding of the need for inclusivity, equity, and accessibility, it fills my heart with love and compassion.  Love as the fuel for the courage and compassion for the collective suffering.

I also recognize that at times my fear overwhelms me and I feel helpless, not knowing what the right thing to do is in the moment.  Not wanting to offend or unconsciously show my white privilege, I sometimes want to withdraw and not do or say anything.  It is in times like these that I remind myself that inactivity breeds fear and shame.  I want to be a part of the dialogue and the solution, not part of the problems.

If you too have been experiencing emotional effects of the violence and injustice, I humbly provide the following intention-setting ideas that can be put into action now to support personal growth and collective change.  I encourage leaning in with an open heart and mind:

  1. Look within.  Transformational shifts start with each individual welcoming and embracing their shadow side.  Unless we actively work to make the unconscious conscious, we will be continually motivated to act from the shadow.  When our unsettling behaviors create conflict – within ourselves or with others – it is an invitation to take a journey of exploration within our inner landscapes.  It is important to be kind to ourselves on this journey, so when powerful emotions such as anger and shame present themselves, we can simply invite them to sit with us for a moment.  We can befriend our emotions and ask them to let us know what they are trying to tell us.  Consider befriending one powerful emotion that might scare you a little and write about it unfiltered for 5 minutes or 5 pages.  Set it aside afterwards, sense into your body, place a hand on the space in the body where the mind is drawn to and simply ask yourself “What do I need right now?”.  Listen deeply to the response and follow through on the request.
  2. Educate yourself.  It is a personal belief of mine that education is vital to the growth of not only the individual but the collective consciousness of the world.  Education does not need to come in the form of “formal, higher education” although it is an option.  However, we can take immediate steps to educate ourselves more on systemic social injustice through reading books, watching movies, listening to podcasts, and/or visiting websites.  Please consider committing some time to broadening and deepening your growth by challenging hidden implicit biases.  Below I have provided some options to consider:
    • Books:
      • White Fragility: Why It’s So Hard for White People To Talk About Racism by Robin DiAngelo
      • How To Be an Antiracist by Ibram X. Kendi
      • So You Want To Talk About Race by Ijeoma Oluo
      • How to Be Less Stupid About Race: On Racism, White Supremacy and the Racial Divide by Crystal Fleming
      • White Rage; the Unspoken Truth of Our Racial Divide by Carol Anderson
    • Movies:
      • Just Mercy (2019)
      • Rosewood (1997)
      • Harriet (2019)
      • Selma (2014)
      • Queen & Slim (2019)
      • The Hate You Give (2018)
      • 12 Years A Slave (2013)
      • Hidden Figures (2016)
    • Podcasts:
      • 1619
      • Code Switch
      • United States of Anxiety
      • The Stoop
      • Still Processing
    • Websites:
  3. Have a difficult conversation. Talking about racial inequity may be difficult, yet they are mission critical to lasting change.  Thoughtful conversations with an open heart allows differences in perspectives to be heard and validates a person’s lived experiences through being seen and felt.  Knowing and honoring the fact that the conversation will bring discomfort is a good starting point, one that might open the door.  Invite your curious part to lead the dialogue, asking open ended questions.  Asking your judgmental part to take a short vacation is also helpful.  Keep in mind one of the habits from Stephen Covey’s 7 Habits of Highly Effective People book of ‘Seek first to understand, then to be understood’ as a good mantra for keeping the door open during these conversations.
  4. Take political action.  The most powerful way to get our voices heard when change is needed is to vote, so it is my hope that if you only set one intention this month, let it be to show up at the polls on November 3, 2020.  In the meantime, perhaps you contact your local or state leaders by sending a letter or making a call to voice your concerns and desire for change.  Another option to consider is to simply sign a petition or two as there is powerful energy behind adding your name to a cause.  Petitions are one of the rights under the First Amendment to the Constitution of the United States.  Here are a few to consider:
  5. Safely join a protest.  The protests that have arisen recently in response to the violent effects of the deeply ingrained social inequity represent a wave of change that hopefully will not be silenced or ignored any longer.  The people showing up to protest truly reflect the diversity of America, including white allies.  If you consider joining one, please do so carefully, respecting the rights of all during this once-in-a-lifetime pandemic.

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 yoga, sound healing and meditation class!

/in /by

This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  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:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

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:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf