Powerful Self Healing Qi Gong Exercises!

Self Healing Techniques – from Chimney Rock Healing Center

Qi Meditations material by Master Ken Cohen, Mantak Chia and Steven Co. Interpreted, practiced and taught by Dr Dean Sanna

Physical Cleansing -

Sit quiet with a straight spine.
Breathe in thru the nose and out thru the mouth in all these exercises do not strain. If you get dizzy or nauseous stop and relax for a few moments and start again. These breathing exercises are done relaxed.

As you breathe in deeply fill the lower pelvic area around the base of the spine with white mist while holding your breath allow the mist to to enter your tailbone area and drift up the spine into the cranium. Nourishing, cleansing and clearing any toxins along the way. Do not strain while holding! Exhale out your mouth imagining the white mist has turned dirty grey from removing accumulated toxins.

Repeat several times using deep breathing to feel the mist moving up your spine into your skull and exhale out the toxins in the grey mist. When completed rest and breathe naturally. Notice and appreciate your bodies sensations for a few minutes.

Organ Healing – using your breath to bathe each organ with a specific healing color until it is glowing like a gem stone with that color is the goal in the following exercises. Breath in

Lungs-
Breathe white light into the lungs and exhale out the mouth gray dirty smoke. Imagine your lungs glowing more and more with the white light. Repeat several times until they are glowing white like a lightbulb filament!

Heart-
Breathe in ruby red into the heart and it’s chambers. Realize that doing so encourages them to glow with this healing red color. Continue for several breaths until the heart is glowing red. Notice and appreciate them glowing.

Spleen & Stomach-
Breathe in solar yellow into the spleen and stomach. Imagine them glowing more yellow with every breath. Continue until they are glowing solar yellow. Notice and appreciate.

Liver-
Breathe into them spring green until the liver is glowing spring green. Notice and appreciate.

Kidneys-
Breath into your kidneys deep ocean blue. Do this until they are glowing topaz blue.

Now breathe in and with every breath imagine all your organs glowing with their gem stone colors. The are alive and resonating with their own specific color frequency. You are healed and rejuvenated by these healing tones. All your organs are happy and harmonious and for this you are so grateful!
Be Well Be Grateful Dr Dean Sanna & Amanda

For more info check Instructions from Mantak Chia, Ken Cohen, Steven Co or our website hotspringshealers.com you can also find excellent instruction on Youtub from a variety of sources.

 

 

 

Seven Simple Steps – a Daily Health Practice

Daily Practice- Seven Simple Steps!

“The best teacher is Daily Practice”

Here is a song that taught you how to live; Row Row Row the Boat!

According to Jeanne Calment age 122. The secret to longevity and health is to “keep a sense of humor, it’s healthy!”

Dr Dean says – Breathe and Move stay in the groove! Live in the breath and you will put off death. Laugh, breathe and live in the Wow of Now! Sun of a gun we are all one!

1. Wake up SLOWLY – Wiggle Every Joint While Breathing. Like a cat, stretch, yawn and move.

Notice your breath & wiggle into your body! Move your toes, hands and rotate your ankles and wrists while you breathe. Stretch your arms and legs! Make yourself longer. Take some slow intentional breaths! Take 6 seconds to in hale and hold for 3 seconds and then exhale for 6 seconds! Do this again and tighten every muscle but don’t strain, hold for 3 seconds then let your breath out. Do a few of these full body cinches then relax for a few moments and notice and appreciate the body sensations. Before you get out of bed wiggle and breathe into every joint and muscle. Visualize putting a nose where ever there is pain, tension or stiffness and breathe into that area for a few breaths. Key to staying loose is to ” touch what is tender, stretch or release what is tight, bend breathe and move and loosen what’s tight! Do this am/pm!

2. Balance the Brain – perform Alternate Nostril Breathing to prepare your brain to meet the day! Why not embrace the day with your head on straight? Perform 7 rounds of Alternate Nostril Breathing which is very important and takes about 3 minutes.

How to- plug one nostril and take 6 counts to inhale thru the open nostril. Hold for 3 counts and exhale out the other nostril for 6 counts by plugging the one nostril you inhaled thru and exhale out the other side. Hold for 3 counts and then inhale in the same side and again hold for 3 counts. Finish by exhaling out the initial nostril for 6 counts. Example – in hale for 6 counts through the left, hold for 3 counts then exhale out the right for 6 counts. Hold your exhale out for 3 counts then in hale in the right for 6 counts hold for 3 counts and the exhale out the left nostril for 6 counts. That is one round. Perform 7 rounds to clear and revitalize your brain.

Other amazing breathing techniques include: Kapalbhati= breath of fire, Alternate nostril / pumping.

1. http://www.youtube.com/watch?v=d6d7_oJGzKQ&sns=em
2. http://www.youtube.com/watch?v=gvtx62lUho0&sns=em

3. Meditate Am – Pm

15- 60 minutes works really well but even 5 minutes is helpful! Best to pick a spot not in your bed room if possible according to Tradition! Some place quiet with little to no distractions works best.

Buddha said, stay with the breath and or some body sensation all your waking day!

With sitting meditation 2 minutes or 2 hours matters not? It’s about mindfulness! Soon you will find you will want to sit for longer and longer periods. The important thing is ” the continuity of practice” daily for 5 minutes reaps better results than 2 hours on Saturday.

Sit still, close your eyes and relax! Notice your breath going in and out of your nostrils. Notice the breath coming in is slightly cooler than the breath going out. Keep your mind on the area above your upper lip and below your nostrils for several breaths. When your mind wonders bring it back to this small area gently and be patient everyone’s mind will wonder and race around. Remember we all have a monkey mind that wants to swing from one thought to another like a monkey swinging thru the trees grasping one brach after another. With time you will be able to stay focused on this area for longer and longer periods. Never get mad or impatient, ” Just Observe, just observe what is! Notice and appreciate that which is the Now

4. Marinate your mind in thoughts of the Divine!

My first morning thoughts!
Once my body and mind are awake and in sync I take several Thank You Breaths. On the inhale I say thank on the exhale I say you. I do this as long as I feel the need, especially when I feel charged up about something or someone, depressed, lost, angry or just grateful.

There is an old saying – ” The whole you give thru is the whole you receive thru.” When we give we get! When I start my day in gratitude I open up my day to receiving more. My AM and Pm bed time thoughts start with giving thanks for all my relations, for all my challenges, for all my teachers! For this beautiful planet we live on and the opportunity to be in service another day, to make a difference and remember to play! Every day when I wake up I know what I am here to do!
To Live Fully, To Love Openly and to Serve Greatly!

How I accomplish this matters not to me. I could be at work, or the store or out on my bike! Who ever I meet where ever I am, doing what ever I am doing makes no difference. My commitment to loving service is always paramount! I then send out Metta or what is often called a “mental love letter” or T- Mail. to some one or some thing; a stranger I saw sitting on the street corner, my daughter or some animal in need. Thoughts are things and they are very powerful and transforming. So be aware and take care! Think only what you want because what you think you expand. Trust enough to let go and let it flow knowing that when you believe in the Wow of Now it always works out for your best interest even if at the time it is painful. Life happens for you Not to You!

I do this same routine when I go to bed. I review my day what I learned, what I did and any thing I feel I need to amend I do it before bed. If I yelled at someone I forgive myself and send them love. You can do anything in a T- mail = telepathic email. I then set a few thoughts up in my head for tomorrow and let my subconscious marinate them while asleep. If I want to meet some one who I can help or who can help me I ask for support. Prayer is powerful but I use prayer to give thanks! If I need or what something I ask questions? How can I …. What should I do…. Where should I go…? I allow time to reflect remembering ” Patience is the ultimate martial art”

5. Hydrate – Get up and drink 2 – 10 ounce glasses of water first thing! Add fresh squeezed lemon and or a little sea salt. I put chia, hemp and flax seeds in my water bottle. It provides great protein to keep the blood sugar level, lots of essential fatty acids ( omega 3) and excellent fiber and nutrition to help hydrate and scrub out the colon. Not to mention more anti oxidants then blueberries. It is so good to flush the toxins and waste out of the body that your body has cleared from the organs and tissues while you were sleeping.

Bathing use a natural brush to scrub your whole body.  Fasting and cleansing is a great way to renew and recharge your body.  I suggest doing this every change of season for 5 -10 days.  Herbal formulas that you take orally for bowel, liver, blood and kidney flushes are excellent to do in conjunction with colonics. Steam baths, aerobic exercise and hot sweat lodges are also excellent ways to clean the body of accumulate toxins.

6. Food Tips – don’t eat heavy foods at night! ” At night eat light, in the morning use watery warming, at noon leave room”. Eat according to your bodies energy needs! For example if you eat a lot of calories at night and go to bed the body does not burn the calories up they will get shuttled into storage. Lips to hips! If you over eat the blood goes from your brain and muscles to the gut to help with digestion and absorption. This causes the brain and muscular systems to slow down and work less efficiently. If you eat heavy or don’t leave 2-3 hours before bed time after dinner you will wake up with a food hang-over feeling stiff and groggy.

Best diets I believe in general are organic Live Food diets; Vegetarian and Paleo Diets which including probiotics, nuts, seeds, fruits, veggies and high quality proteins ie . ( mushrooms, beans, quinoa, chia, hemp, flax and Bee pollens from fruit & flower. These are all great meat substitutes with little environmental pollution if you buy certified organic foods. Eat organic it’s good for the planet!

Remember – Anything that spikes your blood sugar causes inflammation which is the root problem with many major diseases, arthritis, heart disease, diabetes. Not to mention that coffee, carbonated, and sugary juices like orange cause inflammation and can reeks havoc on stomach PH and harm your intestinal flora, which have been shown to influence health and emotions. Current research is demonstrating that we have over 100 Trillion microbes in and on our body that when disrupted can cause all sorts of imbalances, diseases and even effect our emotions.

Copy and paste this link to here the latest about microbes in our bodies and the importance of having good flora! By Dr Mercola on Ted Talks.

http://articles.mercola.com/sites/articles/archive/2014/05/17/human-microbiome.aspx?x_cid=20140517_lead_facebookdoc&utm_source=facebookdoc&utm_medium=social&utm_content=lead&utm_campaign=20140517

7. Daily Stretching- do everyday – warm up every joint with the breath. flex, extend, side bend, twist, hang every day every where! Store, work, car! Breathe and move!

When disoriented, angry or just feeling off – Ground your energy by breathing in while standing on toes and clinch your fists then throw your Qi back into the earth while dropping down on your heels three times!

After any exercise or intense breathing exercises -Wash your Qi !

Start by rubbing every part of your body three times with your hands! Go slow or hold your hands over problem areas. Everyone is a healer!

Go Start your day- “The whole you give thru is the whole you receive thru.” Get by giving. Living For Giving! It’s about We not Me!

What ever you are doing, do it mindfully! Being grateful lights up your brain and delivers you “Brain Candy” ie. Endorphins and other happy hormones. Service to others and being in Nature are the two most powerful ways to feel connected and good about yourself. Go take a walk daily, let the sun in your eyes and breathe deep- take your shoes off and feel the earth when possible. Churn the vinegar into honey by living in the breath!

Go do what you like but like what you do, be grateful and caring, let the world come to you!

Be well, Dr Dean & Amanda.

Check our site and Come to ” Camp Happy”. Hotspringshealers.com

How to treat Pain & Inflammation naturally!

HOW to Treat – PAIN & INFLAMMATION with out Drugs!,,,
Herbs with Pain and anti inflammatory properties from nature have been found safe and as effective as drugs with no negative side effects like liver, stomach and kidney damage!

These are the top performing herbs:
-Ginger – 1-2 inches of fresh graded ginger. Steep in hot water and eat the shredded ginger.
-Turmeric
-Garlic 1-5 cloves of in hot water
-Cumin
-Cinnamon
-Cayenne pepper

Use one or a combination of any of these for amazing results!

Dosage- 1-2 teaspoons to tablespoons of any of these or combinations of them can be added to warm water or nut milk- almond, coconut, hemp. Use organic honey, black strap molasses or maple syrup grade b and sweeten to meet your tastes!
-Drinking 2 glasses of water or adding any of the above herbs upon rising and sleeping is an excellent way to start your day.

The effects of Pain – pain depletes serotonin, GABA, dopamine and other catacholamines which all turn off pain perception!

-Homeopathic’s – there are many useful Homeopathic’s like Arnica – 30c concentration and several others. Refer to internet or any comprehensive text to learn more.

-Laser light therapy – is also an excellent option to reduce pain and inflammation.

-ICE- reduces *Inflammation and pain- If you have an accident getting ice on it right away this is important to keep the inflammation down. If your skin feels hot, swollen and tender it is inflamed and using ice will help! 20 minutes on 40 minutes off every hour is a very powerful and safe solution.

*When to use hot & cold? After an initial injury the swelling continues for 24-48 hours or longer. The area will feel hot and swollen you should use cold. Then after a few days the area calms down and the initial inflammation has slowed or stopped. Now you can alternate hot and cold to help move fluids and toxins away from the injury site. Place heat on stiff cold or tight muscles to loosen them up and promote fluids to enter the area bringing in healing materials to rebuild. Place heat no longer than 10 minutes then place cold on for 5-10 minutes. Do this 2 or 3 times and end with cold to flush the area. If you want to keep the area loose and warmed up for stretching end with heat.

*General nutrition for inflammation-

Taking vitamin-E, GLA, bromoline, omega 3s- like fish oils, all work very well to reduce inflammation. Herbs like boswelia, quercetin 6-12 grams per day, garlic, cheyenne, ginger, turmeric, curcumin, cinnamon can all be put in warm lemon water.

-Also pineapple and pomegranate juice help reduce inflammation.

*Other helpful options.

- cranial, chiropractic,massage,water therapy/ pool, acupuncture, yoga, qigong, breathing and moving the injured area can help reduce pain and inflammation and when combined with ice therapy are very effective.

- Topical lineaments- china gel, bio freeze, traumeel all can be rubbed on skin.
- Homeopathic Arnica 30c
- Make an oil ligament with olive, coconut or sesame add wintergreen/ Cheyenne. Try a test spot on your forearm to see if the formulation is to strong for you. If you have sensitive skin be very carful not to cause burning.
- acupuncture or laser light therapy is very helpful
- ultrasound or a Qi machine is helpful!
- eletrical stim. – tens works well for pain.
- Digestive enzymes like Protease – Bromaline on an empty stomach fight pain and inflammation also as mentioned drinking organic fresh pomegranate and pineapple are good juice choices.
- the loomis protocol- look up on web
- peripheral neuropathy-controlled release Alpha Lipoic Acid 300 mg. bid with Acetyl-L Carnitine 50mg bid.

*-Muscle -pain-spasm-
Use calcium, magnesium, valerian root, passaflora & hops. These all help raise GABA and relax the mind.

*Other Nutrients that reduce pain and inflammation include ;

tryptophan, 5htp, vit D,dopamine address serotonin. Phenylalanine, tyrosine with cofactors like folic acid, B6, 5MTHF or periodical-5-phosphate, iron, copper, vit c., D3, bioflavonoids.
*Inflammation: Pain

- Pain- chlorophyll perles- 6/ day, inositol6/ day, thymes 6/day, slagesic 4-6/ day, California poppy5ml, boswellia complex 4/day. All of these from Standard Process of Medi Herbs.
- Trauma – Traumeel liquid,tabs or ointmen. From Heel
- Omega 3s from chia, flax, hemp seeds and fish, all reduce inflammation.
-GLA, Vitamin D and other antioxidants all are useful.
- Enhancing alkalinity with sea salt in lemon water is helpful.
-Stop heavy exercising, simple sugars, pop, pot, stress,GMOs and processed foods, dairy and grain.
- Turmeric, ginger, garlic, chamomile, peppermint all Influence cytokines and DNA expression.
- Astragalus,boswellia, baical, skullcap, cats claw all are LOX, and COX inhibitors and down regulate TNF-alpha or NO/iNO’s production and contain steroidal lactones responsible for their immuno-modulators effects.
-Other herbal anti-inflamatories include Cordata, danshen, Eleuthero which all decrease inflammatory
Products like NFkB, TNF- alpha, COX-2, NO/iNos, interleukins, VCAMS, matrix metalloproteinases have all been found very effective!

* Tumeric and Redpepper lower production of arachadonic acid & lysosomal enzymes in macrophages and basic culinary herbs effect collagenase,hyaluronidase,elastase secretions decreasing pro inflammatory ecosanoids.

Think grams when dosing for best effects!

All of these are very helpful in reducing pain and inflammation!

If you have any question please feel free to contact our office!

Chimney Rock Healing Center Pagosa Springs Colorado. 971-221-4797

Be well stay grateful. Dr Dean & Amanda.

Hotspringshealers.com

We offer the most nutrient dense Raw Foods on the planet!

Bee flower and fruit pollen now always available in our office!  2-4 tablespoons a day supplies all your daily vitamin and mineral needs in addition our pollen is 35-45% protein!  You must really taste to appreciate the quality!  If you would like a free sample drop by or if you see me just ask for a taste.   We also carry Royal jelly for burns, stroke prevention or infertility!  Propolis is amazing for external and internal use on cuts or wounds of any sort in addition it has been found super effective in treating internal infections, ulcers, stomach cancer and can be used on your pets also.  Any questions contact us for more info and pricing.  You will be surprised at the quality!

Excerpts – from Be Well Booklet – longevity strategies

Breathe & Move

Breathe & Move

An excerpt from the “Be Well” booklet by Dr Dean B Sanna DC FIAMA CPEP
I feel compelled to offer this to anyone interested! In Joy! Dr Dean

 

BE WELL

A Daily Routine For Health
The proceeds of this booklet go to support others who have financial challenges.
Every Breath Starts With an Inspiration!
I have spent close to thirty years in clinical practice searching for the most effective ways to help people improve their health and create a better life for themselves. During this time I have met thousands of amazing people who have shared their time, energy and resources with me to assist them in optimizing their lives. In my clinics I have shared countless stories with my patients over the years. We have laughed and cried together and I feel so honored and blessed to be entrusted with the responsibility of helping them obtain a better life.
This responsibility forced me to confront a fundamental question in my own life. What is the most important responsibility I have as a Healer? Is it my patients health or my own health? Of course my patients health is extremely important but I can not be a battery for them if I am not clear kind and fully charged myself. I must be the healthiest person I can be. In order to achieve this goal I must take full responsibility for myself and only then can I assist others. I then must take action and be consistent every day to improve myself.

This has been my journey since my early beginnings in practice in Bend Oregon in the mid-eighties. I encourage you to take full responsibility to be as healthy as you can be. I believe complete health is your greatest gift and ultimate possession. I know you agree that “True Wealth is Health!” Continue daily to achieve wellness on all levels even if failure occurs be kind to yourself and with playful curiosity keep going!

Our gift of Spirit, Mind and Body is truly an amazing one. To sit and ponder the beauty of Life itself, tears me up even as I type. I have tried to find a way through all the philosophical explanations and I have finally arrived at this one fundamental point. Life is a mystery! I gave up trying to solve the mystery. Now, whenever I have a few moments, I sit in silent gratitude and wonderment! I call this the Wow of Now approach to life.

Ladder to Wellness

-Get 8-9 hours of sleep every night, near the same time helps! Rest is highly rated!

-Bed Yoga – wiggle into your body. Breath and move every joint mindfully systematically head to toes – toes to head. Apron waking realize where you are! Notice and appreciate. Giving thanks for another day to love & serve opens up your day for more.

-Drink two 10 oz. glasses of water first thing in the am upon waking up. Then drink enough water to cause your urine to be straw to clear colored.

-Brain Balancing – start the day with Alternate Nostril Breathing – plug one side of your nose and take six counts to inhale, then hold for three counts then exhale out the other nostril for six counts and hold out for three counts then inhale for six counts in same nostril hold for three counts and exhale out the initial nostril for six counts. Theta is one round! Do seven rounds to clear and refresh your brain.

-Eat 4-5 smaller meals throughout the day to keep your blood sugar more stable! If you really want to lose weight “eat green stay lean” says Dr. Dean. More organic produce and fewer simple carbohydrates. Avoid boxed,canned, processed, burnt greasy or fried foods as much as possible; Vegetarian, vegan or Paleo diets are all good places to start. Eating more live food is the key to staying young. Eat more fresh organic fruits, nuts, seeds and high quality proteins.. Smaller portions more frequently will increase your metabolism.

-Nature immersion. Daily movement outdoors when ever possible. Breathe & Move! Yoga, Qi Gong, biking, brisk walking! Moderate frequent forms of exercise are essential to moving and developing your Qi. blood and reducing pent up stress. Brisk walking outdoors and adding burst training and endurance sessions like longer moderate exercises like hiking and biking 2-3 sessions per week will increase your stamina, endurance and cardiovascular health. Bike, swim, run, brisk walk, cross country ski, row with lots of resting throughout the week is an excellent strategy. Even fifteen minutes a day will charge up your body so any amount is excellen. Listen to your body and make sure you are healthy before pushing harder! Warm up by moving every joint starting with feet, ankles or hands and head.

“Touch what’s tender, stretch or release what’s tight, bend, breathe and move and you will be alright.” Be aware, take care!
Additionally do 2-3 short intense workouts every week, 15-30 minutes focused on form. -TRX, weights, kettlebell, stair climbing, hills, circuit training, sprint-walk, burst training 1-2 minutes full out then 1-2 minutes rest. Then do it again.

“Practice makes permanent” so form really matters. Pain changes the way we move and causes patterns of wear like a car with the front end out of alignment. Drive more, wear more. Get regular tune-ups. Chiropractic -muscle therapy- acupuncture, craniosacral.

“Why train in pain it changes your movements and changes the brain? Stretch More, Breath More, Move better, Feel better!

-At work take 1-2 frequent breaks every 15 minutes to ½ hour max. Utilize “Time Compression” -work with laser beam focus for short periods of time, then get up, breathe and move, laugh, stretch and sing then go back to it again!

General Health Tips – review

-Meditate-am/pm 15-60 minutes.

-Live in your Breath. The Wow of Now!

-Develop a daily practice of pranic breathing, stretching, Qi-Gong, easiest to fit into your day upon waking and going to bed. A key point is to deep breathe and move every joint! 5-15 minutes will transform your mind and body very quickly. Learn the 9 pranic energizing breaths for super fast results. One session done correctly takes you 15 minutes max! All ages and fitness levels can perform most or all of these simple exercises.

Here is a simple explanation ;

Nine Energizing Breaths. Summery of Master Steven Co my teacher.

As taught by Dr Dean Sanna. Chimney Rock Healing Center.

Move slow and mindful. Do not perform these energizing exercises if you have inner ear diseases that make you unstable or have balance issues. high blood pressure, migraines, neck or spinal issues. Consult you care giver before performing these exercises they may be very helpful but best for you to discuss with someone who is well versed in pranic breathing and these specific exercises and knowledgeable about neuromusculoskeletal conditions.

Start in a standing position with heels touching and spread your toes apart creating a V shape, look straight ahead, spine straight with hands by sides. This is the starting position unless otherwise instructed.

1. Alternate Nostril. Do 7 inhales and exhales out of each nostril then rest for two breaths between each set. Take 6 counts to inhale and 6 counts to exhale and hold breath in and hold breath out for 3 counts each. Do up to 3 sets of 7 then rest, notice and appreciate your body’s sensations.
While standing with heels touching looking straight ahead with hands by sides. Exhale all your air then inhale in one side for a six count. Hold for a three count then exhale out the other side for six counts. Hold for 3 counts then inhale on that side hold for three then exhale back out the side you started with for six counts. Rest two breaths between rounds of 7 breaths.
2. Flex and extend head.

Do three sets of 14 breaths and one set of 7, resting for two breaths between each set!

(Do not extend and flex your neck quickly! Be mindful during inhale and exhale!)

-Start in Standing position one, with heels touching, looking forward and hands against sides. Exhale all your air as you bring chin to chest. Place tongue on roof of mouth and inhale while extending head backwards. Pause for a moment in extension before exhaling forcefully while smoothly flexing head forward. Finish your inhale and exhale by the time the head has extended or flexed completely. Take another breath with tongue on roof of mouth, while extending your head back comfortably again pause before exhaling sharply releasing tongue from roof of mouth while exhaling. Do 3 sets of 14- and one set of 7. Rest between each set. Be still be aware relax!

From this point on all exercises are done with an extra inhale to super fill your lungs, then do a complete body cinch including the Pubococigeal muscle or PC muscle. This is the muscle that helps stop urination and pulls the rectum superior. Hold the full body contraction while moving thru the exercises.

From exercise 3-9 inhale as much as you can thru the nose while tongue is on the roof of your mouth, then finish the breath in with your mouth! Hold and cinch all your muscles as you perform the rest of these exercises.

3. Tighten entire body including head,hands, feet and PC muscle by doing a pelvic tilt. Do not strain of cause blood vessels to bulge. Inhale and hold for a five count, then exhale out mouth forcefully! Do up to 7 cycles.

4. Raise Hands over head – wrists back to back!
While standing with heels touching and arms at sides begin inhaling as you raise your arms over head bring the back of the wrists together. Hold and cinch all your body muscles as you lower your arms exhaling forcefully in three movements as you lower your arms to 10-2, 9-3, 7-5 clock position, eventually returning your arms to your sides and rest for two breaths. Repeat up to seven times! Notice and appreciate! Take two breaths rest. Do up to 7 cycles.

5. Raise arms in front of u with clinched fists to shoulder / chest height. Tighten your whole body. Hold and pump three times so that your fists go out to sides then back in front like making a T. Rest for 2 breaths! Do up to 7 cycles.

6. Starting in the same position hands at side, inhale and cinch body. Do 3 circles with arms out in front of you while holding breath. Bring arms down to sides and throw your Qi into the ground during exhale. Rest 2 breaths and repeat. Do up to 7 cycles resting for two breaths between each set.

7. Start with hands on back make a diamond with palms facing out. Then as in exercise 6 make three circles starting and ending on the back. At end of each circle return hands to back then do another circle. On last circle return hands to back then swipe down your pelvis clearing any stuck energy and throwing your Qi into the ground. Do up to seven cycles resting for 2 breaths in between.

8. Stand with feet apart, this is the first change in feet position. Keep feet apart and hands on hips for the last two exercises. As usual inhale and tighten all your muscles hold breath then extend and flex head 3 times. On the third head flexion exhale all your breath as you bend over at waist to 90 degrees. Return to up right position and flex at waist 2 more times to 90 degrees ending in a straight up standing position inhale followed by a forceful exhale while throwing your Qi into the ground. Rest 2 breaths, do up to 7 cycles.

9. Stand the same as position 8, inhale tighten your whole body with hands at hips hold your breath and bend side ways 3 times each way. Return to up right position and exhale while throwing your QI into the earth. Lean sideways far enough that your heel comes off the floor slightly. Do 3 times each side and return to standing. Exhale! Do up to seven times resting between each set for two breaths.

At the end of any Qi energizing session I advise grounding your energy and washing your Qi.

First start by shaking your arms and legs several times. To ground your Qi stand straight with your hands at your sides. As you breath in rise up on your toes, place your tongue on the roof of your mouth and take a deep breath in making fists at your sides. As you drop down on your heels open your hands and throw your Qi into the earth. Do this three times. To wash your Qi rub your hands together vigorously for a few moments generating some heat. Then rub every part of your body 3 times. Take your time at problem areas. Visualize sending this warm healing Qi into your body. ” Qi is free and it’s good for thee! It’s Infinity! ” Dr Yano

 

-Relaxation-spend time every day doing nothing. Rest is highly rated in our fast paced goal oriented society.

-Consume pure water (1/2your body weight in ounces). If you weigh 100 pounds drink 50 ounces of water or drink enough to pee straw to clear colored. Super important to start your day with 2 -10 ounce glasses of water with fresh lemon or a pinch of sea salt. One of the best and simplest healing tips available.

-Consume more live uncooked organic foods, include superfoods like bee pollen, royal jelly, blue green algae, chia, flax, and hemp seed, a mixture of good oils and probiotics.

-Vegan diet best choice for longevity. nuts, seeds, fruits, veggies. protein.
Elimination,do a liver, kidney and bowel cleansing every change of season for 3-5 days and juice or water fast one day a week. .

-Daily Nature Immersion! Qi Gong, Yoga, brisk walk, bike or run outdoors fifteen minutes to an hour or so per day is an excellent way to balance out your bio plasmic field. A few minutes walking barefoot or laying on the ground is beneficial and grounding! This balances out your body electromagnetically and counter acts the effects of all the EMF’s from power lines, generators, phones, radio, microwave, computers, electric appliances! Sit often near clean waterfalls, rivers or ocean coasts.

-Hydrotherapy-use hot and cold (steam room, sauna, cold plunge) regularly.
Wear natural fiber clothing and use natural lotions, soap, shampoo, toothpaste and detergent.

-Stop watching TV and avoid most news. Read ½ hour a day, something inspirational or instructional. While in car listen to tapes while commuting.

-Trashing -give away or throw away ⅓ of what you own, in your home keep only things that are useful or beautiful.

-Listen to Yourself- follow your heart and trust your inner voice.

-Express Yourself- say what you feel and use positive affirmations. When you need help ask for guidance and ask questions that provoke contemplation.

- Ask questions! Ask your self and others! Discernment is key when asking others! If they are not clear, developed and done their own work be aware and take care! Lots of false prophets and self professed GURUS! If it feels like ego and not Heart I look at their own state of mind and and being. Are they happy peaceful and kind!

- Set daily, weekly, monthly and yearly intentions or goals for the highest good of all! Or just go with the flow! If you leave port with no destination or map Good Luck – Take Care Be Aware! -Chart your course frequently and make changes when necessary. Ask questions about what you want and how to get it.
Journal your thoughts and ideas regularly.

-Read, write, paint, play and listen to nurturing music often. Play brain games to challenge you mind and keep sharp! Or just play with some clay!

-When stressed, disconnected, confused, angry, lost, depressed get exercise in nature and stay grateful.

-Volunteer your time, energy and resources to help someone else especially strangers and the needy.

-Laugh More-Sing More-Dance More-Play More…Music.
Love, Love, Love.

-How do you know if your on a good path?

Three tests of a good path as taught to me by my teacher SN Goenka – 1. Does it harm you in any way? 2. Does it harm anyone or anything else in any way? 3. Does it bring you results today. Examples of good results -brings you more peace, love, harmony, compassion, joy and kindness! If not it may not be a good path!

Be grateful for everything that shows up in your life because the Universe is Benevolent. Life happens for you not to you.

Live Fully Love Openly Serve Greatly.

Be Well Dr Dean

Chimney Rock Healing Center – Pagosa Springs, Colorado

Hotsprings healers.com

An easy but essential Daily Routine!

Daily Practice- “The best teacher is Daily Practice”

Breathe and Move stay in the groove! Live in the breath and you will be in the Wow of Now!

1. Wake up SLOWLY – Wiggle Every Joint While Breathing. Like a cat, stretch, yawn and move.

Notice your breath & wiggle into your body! Move your toes, hands and rotate your ankles and wrists while you breathe. Stretch your arms and legs! Make yourself longer. Take some slow intentional breaths! Take 6 seconds to in hale and hold for 3 seconds and then exhale for 6 seconds! Do this again and tighten every muscle but don’t strain, hold for 3 seconds then let your breath out. Do a few of these full body cinches then relax for a few moments and notice and appreciate the body sensations. Before you get out of bed wiggle and breathe into every joint and muscle. Visualize putting a nose where ever there is pain, tension or stiffness and breathe into that area for a few breaths. Key to staying loose is to ” touch what is tender, stretch or release what is tight, bend breathe and move and loosen what’s tight!

Bed yoga is so easy and essential to do Am/ Pm! Do the cinches technique at night especially if you can’t sleep!

Hydrate – As soon as you wake up Drink Water!

Get up and drink 2 glasses of water first thing. Add fresh squeezed lemon and or a little sea salt. I put chia, hemp and flax seeds in my water bottle. It provides great protein to keep the blood sugar level, lots of essential fatty acids ( omega 3) and excellent fiber and nutrition to help hydrate and scrub out the colon. Not to mention more anti oxidants then blueberries. It is so good to flush the toxins and waste out of the body that your body has cleared from the organs and tissues while you were sleeping. Tip – don’t eat heavy foods at night! At night eat light, in the morning use watery warming, ie. Teas, Miso soup, hot lemon water. At noon leave room- if you over eat the brain will shut down. If you eat heavy or don’t leave 2-3 hours before bed time after dinner you will wake up with a food hang-over feeling stiff and groggy. Best diet I believe in general is a Paleo Diet including probiotics, nuts, seeds, fruits, veggies, proteins ie . ( mushrooms, beans, quinoa, chia, hemp, flax and flower pollen) are all great meat substitutes with little environmental pollution if you buy certified organic foods. Eat organic it’s good for the planet!

Copy and paste this link to here the latest about microbes in our bodies on Ted Talks by Dr Mercola.

http://articles.mercola.com/sites/articles/archive/2014/05/17/human-microbiome.aspx?x_cid=20140517_lead_facebookdoc&utm_source=facebookdoc&utm_medium=social&utm_content=lead&utm_campaign=20140517

Balance the Brain – perform Alternate Nostril Breathing

When you are breathing visualize you are flushing the brain out and flooding it with energizing Qi energy! In with the new energizing energy and out with the old toxic waste. This is a great way to wake up your brain and prepare your day! Much more effective than coffee with no bad side effects that spike your blood sugar causing systemic inflammation. Anything that spikes your blood sugar causes inflammation which is the root problem with many major diseases, arthritis, heart disease, diabetes and even many cancers. Not to mention that coffee, carbonated, and sugary juices like orange can reeks havoc on stomach PH and harm your intestinal flora which have been shown to influence health and emotions and current research is demonstrating that we have over 100 Trillion microbes in and on our body that when disrupted can cause all sorts of imbalances, diseases and even effect our emotions. “Clean your brain stay sane”

Sit or stand to perform Alternate Nostril breathing. I like my teacher, Master Steven Co’s method!

Start on one side of your nose and place one finger over one nostril and seal it off. Now take a 6 count to bring in the breath, hold for 3 counts and unplug the other side and exhale for 6 counts! Hold the breath out for 3 counts and then inhale on the same side for 6 counts. Hold for 3 counts again and exhale on the starting nostril. If this seems confusing just do 7 rounds on each side. Then relax notice and appreciate the body’s sensations.

Meditate Am/Pm – Buddha said, stay with the breath and or some body sensation all your waking day!

With sitting meditation 2 minutes or 2 hours matters not? It’s about mindfulness! Soon you will find you will want to sit for longer and longer periods. The important thing is ” the continuity of practice” daily for 5 minutes reaps better results than 2 hours on Saturday.

Sit still, close your eyes and relax! Notice your breath going in and out of your nostrils. Notice the breath coming in is slightly cooler than the breath going out. Keep your mind on the area above your upper lip and below your nostrils for several breaths. When your mind wonders bring it back to this small area gently and be patient everyone’s mind will wonder and race around. Remember we all have a monkey mind that wants to swing from one thought to another like a monkey swinging thru the trees grasping one brach after another. With time you will be able to stay focused on this area for longer and longer periods. Never get mad or impatient, ” Just Observe, just observe what is! Notice and appreciate that which is the Now.

Start your day-

What ever you are doing, do it mindfully! Being grateful lights up your brain and delivers you “Brain Candy” ie. Endorphins and other happy hormones. Go do what you like but like what you do and let the world come to you!

Be well, Dr Dean & Amanda.

Check our site and Come to ” Camp Happy”. Hotspringshealers.com

You are never alone, so relax! You have 100 trillion close neighbors.

New research is demonstrating how valuable our natural flora/ body bugs are for our health. Listen to Dr Mercola discuss the importance of body bugs and how (drug antibiotics) can reek havoc on a persons health and may even be responsible for many of our current ailments and diseases.

http://articles.mercola.com/sites/articles/archive/2014/05/17/human-microbiome.aspx?x_cid=20140517_lead_facebookdoc&utm_source=facebookdoc&utm_medium=social&utm_content=lead&utm_campaign=20140517

Help for Empaths!

Via Bo Forbeson May 13, 2014
Do you often wonder which emotions are yours, and which belong to someone else?

When people you care about are hurting, do you feel their pain so deeply that it’s hard to separate—even after they’re out of crisis mode? In relationships, do you donate so much of your own natural resources that you suffer from a chronic energy shortage? And with those you’re close to, is it hard to figure out what your own needs are—or even what you want for dinner?

If the answer is yes, it’s highly likely that you’re an empath.

What does it mean to be an empath, and why is it fraught with these basic life challenges? Derived from the Greek “em” (in) and “pathos” (feeling), the term empathic means you’re able to “feel into” others’ feelings. But for empaths, this sensitivity is magnified to the nth degree. An empath is more tuned in, more empathic and more sensitive to others than the average empathic person.

Being this tuned in, empathic and sensitive is an asset, but it comes at great cost.

Empaths are unusually vulnerable to emotional contagion, to “catching” others’ emotions in much the same way that you’d catch a cold or flu. But it doesn’t stop there: empaths get physically ill and suffer from anxiety, depression, chronic stress, professional burnout, and pain syndromes more often than their less empathic counterparts. And empaths often need lots of down time after social engagements, “recovery periods” at the end of a workday, or extended intervals of being alone.

They can feel fundamentally different from others: As a conference-goer recently put it, “It’s like I’m an alien from another planet—no one understands me, and sometimes I don’t even get myself.” The empaths I work with often confess a deep-seated fear that this “alien thing” means something is wrong with them, that they’re somehow damaged.

As a clinical psychologist and yoga therapist, I’ve supervised psychotherapists, yoga teachers and yoga practitioners for more than two decades—and a great many of them are empaths. I’ve helped them identify who they are and develop the skills to lead more balanced and healthy lives.

And as a “recovering empath” myself, I’ve had to walk a parallel path. From this personal and professional immersion, I’ve found that it helps just to name the issue, to hammer a framework of understanding around it. And then, armed with tools from yoga, mindfulness, and psychology, we can work on balance.

We can create a blueprint for physical wellbeing, emotional health, and more rewarding relationships.

Are you an empath? Here are five signs that you might be—and that your wonderful qualities, when left unchecked, can compromise your health.

The empath checklist:

1. You struggle with boundaries. It’s tough to know where you leave off and others begin, which experiences are yours and which come from others, when to open your channels for connection or to close them.

2. You’re often not in your body. For empaths, all that “feeling into” the experiences of others means that you dissociate: you leave your body or “shuttle” out of direct experience as a matter of course.

3. You’re vulnerable to emotional contagion. You absorb the emotions of others, from your boss and colleagues at work to your family and friends and even the checkout guy at Whole Foods.

4. You’re prone to nervous system overdrive. It doesn’t take much—sometimes just a draining conversation or a party that’s loud and over-populated—to propel your nervous system into alarm mode.

5. You have trouble with intimacy. Your relationships are filled with intense bonding and equally intense separations. You can merge with others at the drop of a hat, but get so entangled that an “emotional exorcism” of someone you care about can feel like the only way to get your space.

Even when we’re aware of them, these patterns are hard to change.

They’re wired into us deeply, at levels the conscious mind can’t reach. For that reason, to be a healthy empath requires daily practice. Here are the key issues and therapeutic practices that form the heart of the journey. The challenge is that much of the healing needs to happen through the body. And for empaths, the body can be a wasteland of sorts, a long-abandoned battleground.

Lest you think this is a “chick thing,” there are male empaths, too. It’s just that the process of natural selection draws empathic males underground more quickly than it does their female counterparts because sensitivity, empathy, and attunement to others are considered “feminine” traits. Male empaths can be ostracized for these qualities, and learn to bury them from sight.

As a male empath in one of our therapeutics clinics recently said, “I take on other people’s experiences all the time. I have a huge amount of anxiety and depression, and it’s hard to know what’s mine and what’s someone else’s. But when I talk about it to my friends, they tell me to quit being ‘such a girl.’” Male empaths need the same kind of body-based support that female ones require.

Rx for empaths:

Empaths have an extraordinary capacity for union. They’re great in a crisis; people in need call forth their deepest abilities. They make gifted, intuitive healers. They see others deeply, well beyond the surface. And they have a magnetic quality that draws people to them. Yet flanking these positive aspects are several shadow sides. Here’s what you’ll want to focus on to help you live in a state of physical and emotional equilibrium.

1. Develop Boundaries. As an empath, you give too much space to others’ emotional lives. You solve their problems with ease and help them restore equilibrium, often at the expense of your own energy stores. But even when no one needs you, the habit of “trolling for crisis” means you’re always on alert—which makes it tough to return to the shores of your own awareness.

Empath Rx: Creating boundaries isn’t a matter of mental discipline, of “just say no.” When you’re an empath, limits need to be integrated into your physicality. The core body is your seat of power: What helps is a yoga practice that brings your focus into your deep, intrinsic core where you can develop “prana in the belly.” This four-pronged core body program includes awareness, strength, flexibility, and the capacity to release. Working with the core in this holistic way helps you ground back into your body and replenish your energy stores. Mindfulness tools can also help you monitor where—or on whom—you’re focused and notice when you’ve migrated into someone else’s direct experience.

2. Bring Awareness into Your Body. Imagine that you’ve left to visit a friend in another city and forgotten to lock your house. And that’s not all: You’ve left all the doors and windows wide open, so anyone can get in. This is what it’s like to be an empath. You can abandon your own home, your direct experience, in favor of someone else’s. The more you do this, the more difficult it is to return. What makes matters worse is that not inhabiting your body (and the moment) keeps the benefits of yoga and other mindfulness-based practices just beyond your reach.

Empath Rx: Offset this tendency toward dissociation with slow, mindful vinyasa yoga sequences that link movement with breath. Empaths can spend a whole yoga class or practice on auto-pilot: adding anchors for awareness will help bring you back to your body and to the present. Contemplative practices such as meditation and restorative yoga give you the time, space, and silence you need to get re-embodied again.

3. Balance Your Nervous System. An empath’s environment is like “emotional satellite radio” with surround sound and hundreds of channels. Your nervous system surfs the dial constantly, flipping from station to station to listen to others’ emotional broadcasts: your boss’s complaints about work, your partner’s anxiety over a potential job loss, your best friend’s sadness about a breakup. These information-processing demands can catapult your nervous system into overdrive. In turn, this reinforces anxiety, depression, and chronic stress. On top of that, the incessant electronic requests of e-mail and social media can overload and exhaust you.

Empath RX: Learn to notice the signs of nervous system overdrive, such as that inner sense of something always “humming” beneath the surface, an elevated heart rate, and increased emotional reactivity. Practice simple breath-work techniques like nasal breath (and if accessible, nasal breath with a longer exhale) to slow your heart and bring your nervous system back to baseline. Regular breaks from social media also help, as do practices that balance your nervous system and quiet your mind, like restorative yoga.

4. Learn to Regulate Intimacy. For empaths, intimacy comes down to matters of space and reciprocity. You can feel like Dr. Doolittle’s Push-Me-Pull-You: Sometimes you crave intense emotional, physical, and spiritual bonding. At other times, you need so much space that having your own personal galaxy might feel too crowded. When you want to merge, you can threaten people who have a higher need for breathing room; when you need wide-open space, you can appear remote and withholding.

And when it comes to reciprocity, you’re rarely comfortable on the receiving end. Your giving nature attracts narcissistic people who crave the mirroring and validation you offer. In the meantime, you’re able to create a fantasy in which the relationship lives up to its potential—and you inhabit that fantasy as though it were real.

 

You learn to subsist on a diet of mere “emotional breadcrumbs,” and can suffer from malnourishment.

Empath Rx: To build your ability to receive care from others, try bodywork or yoga therapy with someone you trust. You can also balance a personal yoga practice with group classes to strengthen your sense of community. If your job requires any degree of public exposure, or you work as a healer, you may need stretches of alone time to reestablish your equilibrium. Here again, mindfulness-based practices can help you notice feelings of being devoured and interrupt the cycle of merger and isolation before you reach the breaking point.

5. Develop emotional immunity. Empaths pick up on other’s emotions and even their direct inner experience so rapidly that it’s hard to identify what’s happened. As a result, a large part of your anxiety, depression, chronic pain, and immune issues can belong not to you, but to someone else. And just like your nervous system and physical body, your emotional body and immune system struggle with boundaries. They have difficulty discerning what’s you and what’s not. This leaves you vulnerable to emotional issues like anxiety, depression, and chronic stress, as well as auto-immune illnesses such as allergies, lupus, or fibromyalgia.

Empath Rx: Practice interpersonal hygiene: using mindfulness, notice how you feel after spending time with others. You’ll soon learn which people are hazardous to your health, and you can limit your interactions with them. Also try lymph-stimulating asana sequences and restorative yoga to stimulate your capacity for constructive internal reflection.

 

The empath’s filter:

One of the more insidious consequences of Empath Syndrome is having a very thin, membranous emotional skin which reacts intensely to real or perceived invasion. This skin is allergic to a variety of foods, social settings, and other people—and on the inside, it mimics the auto-immune pattern of self-hatred. This exposes our nerve endings to all the shame, rage, and deep, existential grief inside us and in everyone around us.

An offhand comment from a loved one, a request for help from someone when our resources are at a low ebb, or a harmless comment from that “weird guy” at the gym can get under our skin in microseconds. This sets off an alarm, and we immediately filter that person as either “dangerous” or “safe.” Long ago, that type of filtering was necessary for our survival, but as we mature, it becomes less adaptive, even destructive.

Because we doubt the strength of this filter (after all, it’s tough for us to set boundaries), we construct a narrative around the experience. Once we’ve developed a juicy story about the person who got under our skin, we repeat it. We pull for confirmation from others, as though having an army behind this filter will help it feel more like a fortress.

Having the armed forces behind us can feel comforting initially, but our actions only strengthen the sensitivity of the danger/safe filter. And since our narrative is rarely limited to one encounter, we practice it over time. Soon, it gains a brittle hardness. This outer shell protects us from injury (good), but also from intimacy with others and our deepest selves (not so good).

Often, the deepest (and hardest!) work happens long after the interaction is over, when our nervous system is back to balance and the temporary comfort our narrative gave us has dissipated. Our task is to go back to the filter, to our initial decision in the moment, and reevaluate. We can (this is so hard) reconsider and re-examine the encounter from all angles, balancing the harsh light of hindsight with a healthy dose of self-compassion. We can even ask others for input—preferably those who don’t indulge our stories, and who want to see us grow.

Over time, we can acknowledge where our filters make errors or blind us.

We can change their sensitivity settings to be more open.

We can acknowledge where they make errors or may blind us. Then we’ve got something to grown on. The challenging part: Empaths have a really tough time changing this filter because it feels so necessary for safety. What’s more, adjusting the settings actually stretches our “emotional skin.” This expansion is uncomfortable: It can feel in some ways like a “little death” and it can jolt the nervous system into caffeinated overdrive.

This is when the quieter aspects of yoga and mindfulness like restorative yoga can help promote constructive internal reflection and help us assimilate the changes we’ve made to our filter. I’ve been in this place many times and experienced the struggle myself. And while our asana practice helps us be more embodied, this epic battle with our filter is carried out on the very plains of engagement where mindfulness and yoga try so hard to lead us.

It’s like a tattoo:

Empaths often ask me, with great sincerity, “How do I get rid of this?” Their poignant request reflects the cost they pay, in time and effort, to achieve a measure of balance. But being an empath is like having a tattoo: the imprint is there for life, no matter what you may do to change it. These practices aren’t a time-limited, do-it-for-three-months-and-all-will-be-well kind of program. Rather, they’re a lifelong journey of self-discovery.

But it needn’t be a life sentence.

Having a daily empath-balancing practice improves our relationship with ourselves. It juices our creative process. It improves emotional regulation. It deepens our work life, and enhances our physical health.

Empaths need community, a tribe of our own to belong to and a shared language through which we can first unload the burden of being built as we are. Yet once we’ve ingested this sense of belonging, our task is to resist the temptation to rest there forever, and cultivate instead both personal and shared practices that bolster our body, calm our mind, and help us ground into and explore ourselves.

We do this first in shallow waters and then in time, the deep.

It may seem that transformation is about transcendence: that we somehow leave behind our flaws to achieve a measure of spiritual perfection. Yet true spiritual evolution and emotional health entail a reckoning with and even valuing of the unique set of challenges we’ve been given.

Sometimes the holes in our evolution—the very things that we lack—plait a deep thread of awareness into the fabric of our self-study. We’ll spend the rest of our lives unraveling that thread, and weaving and reweaving it. And there’s a measure of honor that comes from having to work so hard at the skills that others seem to master in as a matter of course.

And the reward for all this hard work of integration?

There will come an extended moment in time when something or someone will activate your nervous system, stimulate your filter and the narrative that comes with it, and tie you in emotional knots. But this time, you’ll recognize it as it happens. You’ll be able to enter a dialogue. You’ll say to yourself something like, “Oh—here it is again—it’s happening! This person has bumped right up against my need to feel special,” or whatever it is they’ve activated. You’ll notice the signs of activation: elevated heart rate, difficulty breathing, intense emotional reactivity, and an immediate gravitational pull toward a difficult story. “They must not care about me at all,” you’ll start to think.

Then suddenly, you’ll remember to feel where that activation is concentrated in your body: often, for empaths, it’s the upper core or solar plexus area. You’ll bring your hands to that area and breathe deeply into it for several minutes. And if it’s still highly engaged, you’ll opt to practice a little longer until you hit your “reset button.”

And all at once, you’ll feel the deep worth of daily empath practices. You’ll find a simultaneous sense of yielding and resilience. You’ll feel a beautiful solidity, as though you’ve colored in your outlines. You’ll discover a newfound sense of your own intrinsic value in the world. And this will be matched by the joy that comes bubbling up from the wellspring of your body.

Being an empath asks us to become fluent in the field of paradox, to metabolize opposing concepts and challenges. How can we engage in rich relationship with others and the world around us, for instance, while finding the silence and space to discover the self and world inside us? How do we find balance between matter and spirit, inner awareness and outer focus, or self and other? And how might we engage in the dynamic interchange between the concept of evolution—which hints at a future self—and the self we are right here, right now?

It may be later in life by the time we truly blossom, but the time, patience, and inner work are well worth the effort. When we learn to regulate our nervous system, create healthy boundaries in our body, and adjust the filter through which we evaluate direct experience, we become truly resilient. And instead of making ourselves small to fit the world around us, to find a tribe where we belong, we learn to blossom on our own.

This blossoming draws others to us.

And an empath in full flower is an extraordinary thing to witness: vulnerable yet resilient, intuitive yet grounded, and deeply creative, expressive, and magnetic—but with a fully functioning sense of where and how these qualities balance.

Love elephant and want to go steady?

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About Bo Forbes
Bo Forbes is a clinical psychologist, yoga teacher, and integrative yoga therapist whose background includes training in biopsychology, behavioral medicine, sleep disorders, and stress management. She is the founder of Integrative Yoga Therapeutics, a system that specializes in the therapeutic application of yoga for anxiety, insomnia, depression, immune disorders, chronic pain, physical injuries, and athletic performance. Bo conducts teacher trainings and workshops internationally, is on the Advisory Board of the International Association of Yoga Therapists, and consults to healthcare agencies worldwide. She writes frequently for Yoga Journal, the International Journal of Yoga Therapy, and other leading magazines, and is the author of Yoga for Emotional Balance: Simple Practices to Relieve Anxiety and Depression. Learn more about Bo’s offerings or take her online therapeutics training. You can also follow her on Facebook and Twitter.

Door Jam Stretches

Door Jam Exercises – by Dr Dean B. Sanna DC, FIAMA, CPEP

Key points:

Move slowly and mindfully while breathing!
Remember -”The breath is the lubricant and motion moves the lotion”
“Breathe and Move and live in the Breath!

- Door knob shoulder stretch-

Open the door and face the door knobs. Grab the door knobs with each hand with your feet about one foot length away from door. Lean forward at the waist and let your buttocks fall away form the door stretching your arms and shoulders. Hang there for 5-10 breaths.

- Door Knobs shoulder stretch facing away from door- shoulder stretch.

Stand one foot length away from door and face away from the door knobs. Reach behind your back and grab each door knob. Look up as you arch backwards falling away from the door knobs stretching your shoulder from behind. Hang there for 5-10 breaths.

- Hang From top of door- decompress spine and discs!

Grab the top of your door or any where where you can hang comfortable for 5-10 breaths. You do not have to completely free swing. Start by taking some weight off your legs by bending them. Work up to more and more time hanging. This is an excellent exercise for people who stand, sit or lift a lot.

-Side Stretch from door Jam- side bending stretch!

Stand indoor jam looking down the wall. Example – Place the left outer shoe against the wall looking down the wall. Reach across your body and grab the door jam with both hands. Lean away from wall with your buttocks and torso while holding onto the wall stretching the right side of your body. Hold for 5-10 breaths. Do this stretch on both sides.

-Same elbow up on wall as the same side foot back- great shoulder stretch

Facing the door jam place right elbow up on wall with your hand reaching behind your neck down your back with the palm flat on your back. You can place your other hand flat on wall under your elbow to make the wall softer. If you desire more of a stretch make a fist and put your elbow on your fist. Place the same leg back as the elbow ie. right elbow on wall right leg back with the foot and heel flat on the floor. Lean into the wall forcing your body and chest towards the wall while your elbow is on the wall. This stretches the shoulder and hip flexors like the psoas and Illiacs muscles. Lean there for 5-10 breaths.

-Standing in the Corner- good for stretching the shoulders.

Stand 1-2 feet from an open corner. Place your hands on each wall of the corner at chest height and lean into the wall. Hold for 5-10 breaths.

- Place hands on wall or door jam- Good for stretching the anterior shoulder.

Place your hand on the wall flat and turn your body and look away. Move the hand up or down to get a different muscle group to stretch. Hold for 5-10 breaths.

-Standing or sitting Towel or stick stretch- great shoulder stretch.

Take a hand towel and throw one end over your shoulder and grab it with your hand around your back side. Pull your hand up your back with the other hand holding the towel in front. You can also do this with a broom Handel or stick. Another option is to grab the towel or stick with both hands behind your back and bending forward at the waist raise the towel or stick up behind your back. Move your hands apart if to difficult. Hold for 5-10 breaths.

-Side stretch holding stick or towel- great for stretching trunk sideways.

Grab both ends of a short hand towel. Raise it up over your head with your arms fully extended. Lean to the left and stretch for 5-10 breaths. You can use a stick to perform this also.
-Sit in straight back chair sideways- good for twisting your spine-

Sit with your legs off the side of the chair. Keep your spine straight and use the back of the chair to help twist your torso. Do both sides. Hold for 5-10 breaths.

qi gong therapy acupuncture movement

Camp Happy. It’s not a place it’s an attitude!

“Camp Happy”

When- May 30 weekend. We will be there Friday!
Where- Lower Piedra Campground 20 miles east of Pagosa Springs Colorado right off highway 160 on the Piedra River.

Come join us for the first 2014 Camp Happy. We will be at the Lower Piedra Camp Ground. We invite all to come join Chimney Rock Healing Center for a weekend of Qi Gong, Yoga, Meditation and Pranic Energizing exercises and play. For those interested we are offering our services for an additional fee.

If you want to immerse yourself in an amazingly beautiful natural setting and learn some new healthy practices to include in your daily health practice while communing with other healthy like minded people come join us! Bike, paddle, hike, swim or just relax for a few days with us at Camp Happy. All are welcome to eat, drink and be merry! Bring the kids or leave them at home. We are open to all responsible campers who respect life, enjoy nature and desire solicitude and communing with others.

The am/ pm Triple Gem Celebration class will be led by Dr Dean Sanna from Chimney Rock Healing Center as he teaches Qi Gong, Yoga and Meditation for all to enjoy with a light hearted and humorous style.

There is no fee aside from your camping fee. Everyone is responsible for their own camping and meals. We provide and hold a loving space for all to enjoy. We are bringing the Symphonic Gong for a daily sound healing journey and we invite all to join our camp site with musical instruments and kindhearted campfire conversation.

This is the first weekend the camp ground is open. If you can not make this weekend follow us on Facebook or our website for up coming events. We will be some where operating “Camp Happy” well into the fall at least once a month!

Be Well. Dr Dean & Amanda.

Hotspringshealers.com. 971-221-4797