Pelvic Health Blog

The Self-Care Corner

11/18/2018

By Karen Bruno, PT

The old healer to the soul:
It's not your back that hurts, but the burden.
It's not your eyes that hurt, but injustice.
It's not your head that hurts, it's your thoughts.
Not the throat, but what you don't express or say with anger.
Not the stomach hurts, but what the soul does not digest.
It's not the liver that hurts, it's the anger.
It's not your heart that hurts, but love.
And it is love itself that contains the most powerful medicine.
Author: Ada Luz Marquez

As we sink deeper into autumn, the leaves are changing colors, the daytime light is decreasing and the temperature is getting cooler. This can be a difficult time for many people. In addition, there is much to do in preparation for the upcoming holidays. Here is a quick "go to" exercise to restore coherence and calm.

Place one or both hands over your heart.
Begin to take some deep breaths in and out through your nose. One to three breaths is sufficient.
Shift your attention to your heart. Imagine breathing in and out through your heart.
Imagine breathing in love, and as you exhale, let that love expand in, through and around you. Surround yourself in a field of loving and compassionate, heart-centered energy. Take it in. Allow yourself to receive this gift.

For extra-credit: put a smile on your face.
For double extra credit: Smile into your heart.

Use this exercise anytime you want! Here are some suggestions for convenient uses:
As you awaken in the morning.
When you to go to bed.
Anytime you need or want a boost of energy, nourishment or connection to yourself or others.
When you are driving.
Anytime you are feeling upset or stress.
Anytime!

The overarching benefit of heart-centered practice is to live a fuller, healthier and happier life, even in the midst of the day to day demands.

My intention for each of you is to have a happy, peaceful, joyful and healthy holiday season.

Mini-relaxation exercises for everyday use

10/8/2018

By Karen Bruno, PT

Mini-relaxation exercises are focused breathing techniques which help reduce anxiety and tension immediately. You can informally cultivate mindfulness by focusing your attention on the moment to moment sensation during ordinary activities. You can simply do this by single tasking - the art of doing one thing at a time and giving it your full attention. As you wash your hands, pet the dog or eat a meal, slow down the process and be fully present, using all of your senses.

As you awaken, bring your awareness to your breathing. Take a few deep, mindful breaths, sensing the effects in your body. You should feel your belly rising about an inch as you breathe in, and falling about an inch as you breath out.
Instead of hurrying into your usual routine, slow down and enjoy something special about the morning: a flower that bloomed, the sounds of the birds, the face of a friend or family member.
Give yourself 10-20 minutes to elicit the relaxation response through meditation, stretching, or your favorite way.
On your way to work, attend to how you walk, drive, or ride. Breathe mindfully, relaxing throughout your body. Perhaps you would benefit from listening to soothing music.

When stopped in traffic, check your body for signs of physical tension. Drop your shoulders, release your hands on the wheel, soften your facial muscles. Can you break the cycle of running yellow lights and passing cars?
Look for people, places and things which remind you to relax. Use the repetitive events of the day--the ringing telephone, a knock on the door, walking down the hall--as cues for mini relaxations. Can the clock on your watch or phone remind you to take a deep, easy breath and let go?
Practice “news and goods” together. A pleasant experience, no matter how small, can be a stepping stone to feeling better. Have a buddy system and practice focusing on things you like about each other. Reward each other with well-deserved appreciation we so rarely get during our work day. Notice how good it feels to empower another with your appreciation.
When you start a project or feel overwhelmed by what you need to accomplish in the near future, take a few moments to orient yourself, breathe consciously and calmly, relax and then begin. Organize your work. Set priorities. Be realistic with your goals.
Find a few moments during the day to take a break. Breathe consciously, meditate, listen to something relaxing, go out for some fresh air or take a walk.
Whenever you eat, listen to the wisdom of your body. Begin to choose healthier alternatives to quick-fix items like caffeine, sugar and prepared foods.
Acknowledge that you don’t have to remember to do this all the time or be a perfect stress manager. Notice the temptation to turn even stress management into a way to set up unreasonable expectations. Instead appreciate yourself for your successes. Forgive any relapse, laugh, and enjoy this moment. The past is gone; the future is not here; this is your moment. Savor it.
Walk mindfully to your car, bus, train or vehicle of transportation, coordinating your breathing with your steps. Can you see something new in the environment? Can you enjoy walking without rushing?
Use the time in commuting, when waiting in lines or when put on hold during a phone call to turn your awareness within. Breathe deeply, calmly, consciously; release tension. Enjoy the moment.
As you return home, can you consciously make the transition from work to home? If possible, give yourself a few minutes alone to ease the transition.
As you go to sleep, let go of today and tomorrow and take some slow, calming, mindful breaths. Place one hand on your abdomen and one hand over your heart to deepen the relaxation.

Mini Version 1: count very slowly to yourself from ten to zero, one number for each breath. With the first breath you say “ten” to yourself, with the next breath, you say “nine, etc.

Mini version 2: as you inhale, count very slowly up to four; as you exhale, count slowly back down to one.

Mini version 3: after each inhalation, pause for a few seconds; after each exhalation, pause again for a few seconds. Do this for several breaths.

Meditation: bridging the mind/body connection

1/25/2018

Written by Karen Bruno, PT

“Meditation fuses your inner and outer selves, making you one with your body. It allows you to receive and experience the Divine Presence.”

- Steve IIg, from Be Good to Your Body Therapy

Meditation - bridging the mind body connection

We often hear the term mind/body used in various wellness, medical and healing platforms. What this means is that there are powerful and complex interactions that take place between our thoughts, our bodies and the outside world and these factors can directly impact our health. Our thoughts, feelings emotions and attitudes can affect the health of our body and our physical body (what we eat, our posture, and how we move) can positively or negatively affect our mental and emotional states. Simply put, the body can affect the mind and the mind can impact the body. Meditation, a practice of focused awareness, is a mind/body technique that can mitigate the effects of stress on our bodies by bringing calm to our bodies through calming our minds.

Benefits of meditation closely resemble and often overlap with the benefits of deep breathing and exercise. Some benefits of meditation include:

Relaxation
Eases pain,decreases muscle tension
Improves metabolism, assists in weight loss
Reduces perception of stress and anxiety
Improves concentration
Increases self awareness and self acceptance
Supports healthy living
Increases happiness
Fosters well being
Benefits lungs and heart-slows respiratory rate and lowers blood pressure
Benefits immune system so you stay healthy
Slows aging

People often get anxious about the thought of meditating, perhaps because they think they can’t do it, or they don’t have enough time, or for a myriad of other reasons. Meditation can take many forms and is practiced in a variety of ways. Even a few minutes of deep breathing, relaxation or meditation can elevate your mood, sharpen your focus and improve your physical and emotional state of well being. The following are two examples of simple ways to comfort your mind and receive the benefits of meditation.

Sit quietly in a comfortable position with your feet on floor and your back supported.
Close your eyes.
Focus on your breathing, the gentle rising and falling and your abdomen as you inhale and exhale. Breathe comfortable breathes-inhaling to a count of 4 and exhaling slowly to a count of 5-8.
Become aware of any tension you are holding in your body.
Invite the beautiful, healing, nurturing energy of the breath into every area of your body. Allow these breaths of love to fill your cells, molecules, atoms and the space in between these particles with appreciation and love.
Continue this exercise for as long as you like, then gently open your eyes and enjoy the positive and loving feelings you have created as you go about your day.

Here is another quick meditation technique to expand your heart energy:

Breathe in through your nose and direct your breath down into your heart .Slowly breathe out, allowing the breathe to radiate out from your heart.
Additionally, you can envision a beautiful emerald green light flowing into your heart and expanding out from your heart.
Place your hands over your heart and hold yourself in love, reverence and honor.

I wish you well. I wish you peace.

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Meditation: bridging the mind/body connection

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