This post explores a meditation for a calm heart. When you only have a few minutes to spare, but are wanting to sneak in some instant calm, try this quick guided meditation. By spending a few minutes each day practicing consciously bringing more joy into your heart space, you will gradually shift your biochemistry into a more favourable state.
Feel free to comment below if you got benefit out of this meditation.
Liz is a yoga teacher and bioenergetic practitioner.
In this post I am going to talk about a few options you have for chronic neck pain treatments, as well as show you some exercises you can do at home, and talk about some of the deeper emotional causes of neck pain.
Why should you listen to me?Hi, I am Liz, qualified fitness professional and certified bioenergetics and yoga practitioner. The causes of neck pain can take a myriad of forms which include poor posture, repetitive strain injury, spinal misalignment right down to how the balance your hips affect how the muscles of your lower body and move right up into your neck muscles. When it comes to treatment, one of the best options for neck pain is to go and see a good osteopath. Osteopaths look at the bigger picture of how your entire body is moving and they look for dysfunction in one area that may be jammed up which is not only at the site of your neck, but other areas of your body which are contributing to the problem. For the most part, neck pain is caused by faulty biomechanics which is caused by your behaviour and your habits both physical and emotional throughout your day. Once you have seen an Osteopath, you have to make sure you do the recommended exercises that they give you.
Follow through on the exercisesThere is actually little point in seeing a practitioner if you don’t follow through on what they recommend that you do. Many people see practitioners or doctors hoping they will have some magic bullet to ‘fix’ their problem without looking at their own behaviour patterns and lifestyle habits. There are other options for neck pain such as chiropractic, massage, acupuncture, and physiotherapy, but I’d first recommend you see an osteopath because of their holistic approach and the fact they have more training than other practitioners such as physiotherapists.
Some exercises you can trySo now I’ll get onto some easy exercises you can do at home to relieve neck pain which is often caused by stiff muscles around the spine and shoulders. One thing to be careful of here is that if you have any disc problems in the joints of your neck, this may not be appropriate for you or just go really really gently. One way you will know if you have disc problems in your neck is if you get tingling or pain or numbness down your arms into your fingers and that is an indication that the discs in your cervical spine are compressing the nerves that run down your arms. So, if this is you, be really careful with this exercise and do seek the guidance of a qualified Osteopath.
Grab a towel or tea towel or scarfGo and grab yourself a bath towel or it can even work with a tea towel. The first exercise is you grab your towel and place it around your neck, and pull down relatively firmly, so you are creating a little but of resistance. Next you’re going to lean your head to one side about 25-30 times. You want to keep the resistance on the towel as you are doing this. (Watch at ….part in video above)
Breaking down the adhesionsWhat you are doing here is helping to break down adhesions in your neck muscles that are contributing to jamming up the joints in your neck causing pain. Rather than a static stretch, constant movement help to create blood flow which enhances the release of the muscles. Now we go to the other side. Just go gently but keep the resistance on the towel. Next we are going to go on a diagonal movement like this and you just want to imagine you are drawing a diagonal line with your chin so your starting here and then moving it down towards the opposite shoulder. Pull the towel out to the side a little like this and repeat 25-30 times. Then do it on the other side.
Neck stabilisers and stretchNext, you’re just going to place your thumb on your chin (and this is what it looks like from the side) then push your chin back like you are trying to create a double chin, at the same time as pushing back against your thumb. Repeat this around 25-30 times. Because most of us have a forward head posture as a result of constantly looking down at our phones or poor posture over laptops and tablets, this exercise can help to mobilize the muscles that have become chronically tight at the back of the base of your head.
Sing and roll your R’sLastly, and this one might seem a bit weird to you, but you can roll your tongue at the same time as singing a note (you don’t have to be a good singer or anything), and what you are looking out for is feeling the vibrations at the back of your neck and within your neck. So it looks like this: (demo), and then you repeat this as much as it feels good to you. The reason why this can help release your neck muscles is because our bodies and muscles respond to sound vibration and it helps to break up muscle holding patterns which have lead to pain and dysfunction over time. The other thing to keep in mind with any kind of muscle tightness and pain is that our repressed or unexpressed emotions are held in the muscles of our body, and when it comes to pain in the neck, there could be repetitive (and often unconscious) emotions you may be carrying around and could be the root cause of your neck pain. This is especially true if you have tried all the typical therapies available and you can’t seem to get extended relief. Now, this a subject for a whole other post, but for now, just keep in mind that chronic pain in the body at its root cause can be emotional, and using sound vibration is another way to release trapped emotions and tight muscles and get some relief.
Use a PEMF device for muscle relaxation and correctionThe last thing I want to tell you about in relation to sound vibration and releasing tight muscles is a device called the MiHealth. What this is a pulsed electromagnetic field device, and there are a range of these kinds of devices on the market, but this one has been featured on the doctors show in the US, and these kinds of devices have a lot of studies behind them that prove their effectiveness. They have been used for bone healing, muscles injuries and general swelling as well as skin conditions. If you go into google and type in pub med pemf devices you;ll find a range of studies to support their effectiveness. But I just want to quickly demonstrate this one, because it can be very effective for muscle pain. In a nutshell, the way these devices works is based on sound frequencies. (watch video at…)
Use with guidanceI don’t recommend you go out and buy any old PEMF device or even this one without some guidance on how to use it, because incorrect use can actually make things worse, but with the correct use it really can be fantastic and for me personally has been excellent for whenever I have had muscle strains or injuries or excessive tightness in various areas, and it has also been great for my 4 year old for general calming of excessive emotions as young children often have trouble regulating their emotions and this has come in handy on more than one occasion. So there are multiple uses for this device that don’t just relate to muscle tightness and injuries, but also to emotions, immune system and mental fatigue.
A Final NoteIn conclusion, the first thing I recommend for chronic neck pain treatment is to see a good osteopath and be sure to do the corrective exercises that they recommend. Secondly, try the towel and thumb exercises to release adhesions in your neck, as well as rolling your R’s at the same time as singing to experience the vibrations in your neck to further help break up tensions and trapped emotions. And finally, if you want to go deeper into finding relief for muscle tension, consider purchasing a MiHealth device and get in contact with me via my website contact page to arrange a Skype session on how you can use this device for yourself at home.
Please subscribe to my YouTube channel if you found these tips helpful. Click here to subscribe, and feel free to comment below.
We all know that for optimum health we need to be exercising. In this post I will give you 5 tips on how you can find more motivation for exercise. There is really nothing that compares to the health benefits of exercise-other than eating a healthy diet that is right for your unique biological makeup. Diet and exercise together have the biggest impact on your health more than any other single thing you can try. Most people know this, but few people live by it. If you want to be as healthy as you can in mind and body, you have to know how to get motivated for exercise, because Let’s face it, we often don’t feel like doing it! The following 5 tips include concepts that I have learned from one of the top clinical hypnotherapists in the world when it comes to internal motivation.
Tip #1.It starts with your mind. One of the reasons you may not be exercising is because deep down you associate it with more pain than pleasure. We are naturally wired to move away from pain than we are to move towards pleasure as part of our survival instinct. When ever we try to make a change in our lifestyle or habits, it feels uncomfortable to us because it is unfamiliar to our mind and body, and therefore even if our habits are not serving us, we are naturally inclined to continue the same old habits. The way to overcome this is to start associating pleasure with exercise. How do we do this? The first step is to see yourself doing the exercise you are thinking about doing before you even try to start doing it. As you see yourself exercising, say to yourself “I really like this, I like oxygenating my body more, I like using the muscles that I have, it makes me feel good and it makes me proud of myself.’ The reason why this is effective is because your brain only responds to 2 things: The pictures you make in your head and the words that you tell yourself. So when you think about exercise, be sure to notice your subjective reactions to those thoughts and ask yourself whether you are associating pain or pleasure to the activity.
Tip # 2In reality, to get effective health benefits from exercise, all you really need is 20 minutes a day of the right kind of exercise for your body. If you were to commit to 20 minutes daily, the change to your life would be dramatic. No one is too busy that they can’t find 20 minutes to take care of their body, so saying you don’t have enough time is not an excuse. It is not about being too busy, it is about how focused you are and what you put as a priority in your life. If you do find yourself saying you don’t have time, go back to tip number 1 and ask yourself if you are associating exercise with more pain than pleasure. As I said-it all starts in the mind.
Tip#3Ask yourself if you are associating exercise with something external such as a desire to look better or have a certain body shape. If so, this is what is known as an extrinsic motivator, and will not serve you when you inevitably lose will power to stay in an exercise routine. Decide to make your exercise about FEELING good, rather than looking good because this comes from the inside-an intrinsic motivator. The better you FEEL, the better you will look anyway. It can’t be any other way. And even if your first motivator is to look better, you have to get honest about why you want to look better anyway: it is because you want to FEEL better about something. We only want anything in life because at the most basic level we believe we will FEEL better in the having of or being that thing. So, tap into the feeling state before the external physical state.
Tip#4Find an exercise that you either enjoy or find really easy to implement into your lifestyle. For example, if you have young children at home it is more difficult to get out of the house to exercise. There are many online home based programs (insert beach body amazon link) that give you a wide choice of a range of different kinds of exercises you could be doing at home rather than having to step outside of your house. Also, you may have certain physical limitations or injuries that you are dealing with, so you need to find an exercise that is appropriate for what your current physical condition is. It doesn’t matter where you are starting from, the most important thing is that you start!
Tip#5.Do exercise first thing in the morning. If you really struggle to be inspired to exercise, plan to get it done first thing in the morning before you do anything else. There are many reasons for this. The longer you leave exercise during the day the higher your chances of not doing any. From a scientific basis, exercise in the morning is more effective when it comes to fat burning because you are kick-starting your metabolism from the get go. You will also have more energy for the rest of the day and your mind will be in a more elevated state before you tackle anything else.
Does it feel too hard to get up in the morning?And, if you find it hard to get up that little bit earlier to make this part of your life, go back to tip number one where you decide to associate getting up earlier with more pleasure than pain. After your alarm goes off, lie in bed for a second and visualise yourself getting up and exercising and tell yourself something like: ‘I like getting up earlier to exercise. It makes me feel good. I enjoy feeling more energised after I have exercised first thing in the morning. It makes me feel proud of myself’, and so on. Talk to yourself like this over and over and sooner or later your brain will say ‘ok-this is something you obviously associate with more pleasure than pain, so how about we do this?’
Switch your brain over.You want to get to the place where you have switched your mind to associate NOT getting up earlier to exercise with more PAIN than pleasure so you are motivated to get up! Remember-your mind only responds to 2 things-the pictures you make in your head and the words you tell yourself.
In summary.So there you have it. If you enjoyed these tips on how to get motivated for exercise, and you want to further explore these concepts to help you have a higher level of health and functioning, check out this link for a free online masterclass with clinical hypnotherapist Marisa Peer. Also, feel free to comment below and let me know what your biggest struggle is when it comes to exercise motivation and be sure to subscribe to my youtube channel here for more tips on how to manage your energy and some bioenergetic exercises you can do such as qigong.
In this post I will give you 4 tips on how to get centered so you can feel more in control of your life and experience more flow and a sense of being more grounded. If you want to feel more productive, effective and happier, and you are tired of your head being all over the place, today I will share what I have learned from some of the worlds top experts on this subject. So, lets get started.
Tip#1Hold Your Neurovascular points. If you are feeling particularly scattered or over emotional at any particular time and you have 5-10 minutes to sit in a quiet place, this exercise works well. Take 3 fingers from each hand and place your finger tips on your forehead just above your eyebrows. It is the place on your forehead where you’ll feel a little dip in your skull -approximately 2cm above your eyebrows. Press your finger tips in firmly enough that you can feel a slight pulse underneath your fingers.
Hold it until pulse feels even between your fingersAt first, you might feel the pulse to a bit wire-ry and uneven, but as you leave the fingers there for a few minutes you will begin to feel the blood pulse underneath your fingers in a more even way, and it will begin to feel a little stronger. Hold your fingers here for as long as it takes to feel that even flow of blood underneath your fingers. What is happening here is the blood flow is becoming more balanced between the right and left hemispheres of your brain leading you to feel like you can think a little more clearly and your nervous system has shifted into more of a relaxed state so chaotic emotions or thoughts have a better chance of settling down. This is a good exercise to do regularly because it is training your nervous system and therefore body and mind to be more centered as a habit, and you are less likely to react to events and situations as much as you otherwise would have.
Tip#2.Meridian Tapping-do the 4 thumps. This tapping exercise activates the organs and meridians which have a correlation with feeling more grounded and awake in the moment. You can do this exercise in 10-15 seconds. First of all tap firmly on your cheek bones just under your eyes about 5-7 times. This is one of the stomach meridian points. Next, tap the points just under your collar bone. First find the bony notches on your collar bone, then move about 2cm down, and then 2cm out. There is a point that has a little fleshy dip, and this is the next point you want to tap for 5-7 times. This is associated with the kidney meridian. Next is the area around the thymus which is about the center of your chest, -and then tap the spleen points which are located directly under the nipples on the bra line and then 3 cm out from the side.
Tip # 3:The most part, feeling centered starts in the morning. You set the tone of your day by what you decide to do -or don’t do-in the morning. Each day we are gifted with new possibilities, but most the time we don’t take advantage of this because we are running from our habits and habitual way of thinking. You may even have tried to change your morning routine, such as deciding to exercise or do some meditation but lost momentum and went back to what you were doing previously which resulted in your feeling like a failure.
Positive affirmations ususally don’t workYou may have even tried positive affirmations telling yourself that you are calm, you are relaxed which may have helped a little, but you didn’t find them to be that useful over all and decided they were ‘not for you’. There is no doubt it can be challenging to change our habits, because our brains are wired to keep us safe and any change we try to make can be perceived by our brains as a threat to our survival simply because it is unfamiliar to our nervous system. So, first of all-ask yourself what activity you would you do on a daily basis that you know would result in feeling more centered for the rest of the day. Would you be meditating? Exercising? Making a list of things to do for the day? Looking over your schedule and prioritising what the top 3 things to do are? Writing in a journal? Or something else? Different things work for different people. It is important that you first get clear on whatever that thing for you would be. For me personally, if I meditate or exercise first thing in the morning before I do ANYTHING else, it changes the quality of the rest of my day.
Tip # 4Once you are clear on the thing you would be doing first thing in the morning, the key to making that thing a routine and a habit is to start associating that action with more pleasure than pain. What do I mean by that? Well, as I was saying before, our brains are wired to keep us safe and any change to our normal routine can be perceived by our brains as a threat, so we are more likely to continue familiar habits even if they don’t serve us. This is one of the reasons it can feel so hard to change. So the way to help rewire your brain for a new habit is to consciously see yourself in your mind doing the thing you want to be doing AND tell yourself that you really like doing that thing.
For ExampleSo for example, lets say you want to begin a morning mediation practice before you get into your day and you want to make that a habit. See yourself-before you get out of bed in the morning-sitting in meditation and tell yourself-I really like this-I like the feeling of beginning my day in more of a calm way. I like watching my breath and feeling my body relax. I like feeling more centered as I begin my day. ‘ This is NOT a positive affirmation because it is not making unrealistic claims about your life which your subconscious mind will reject. For example telling yourself over and over again that you are rich and wealthy will result in failure when truthfully you know you are struggling to meet your monthly bills. This is because you can’t fool your mind about something that is simply not true. But when you make a positive suggestion to your brain—such as telling yourself you like to feel calm and your like to meditate because you know that it will help you feel centered, over time, your nervous system and brain will say-oh ok-you like this-so it is safe? How about we do more of this?
Do more of this consistentlyThe more you visualise and suggest to yourself that you like an activity the easier it will be to make the changes that you desire. Don’t spend a minute telling yourself it is too hard to change, because your brain will agree-it will say ‘yes!, it is hard isn’t it? Lets not change. As I said- our brains are wired to keep us safe and we are naturally inclined to move away from pain rather than move towards pleasure. As world renowned hypnotherapist Marisa Peer says-your mind only responds to two things: the pictures you make in your head and the words you speak both internally and externally.
In ConclusionSo to recap-the most important thing to getting centered really starts at the beginning of your day. Once you have settled on a morning practice that you would like to implement to kick start your day in a positive way, you can then use the 4 thumps and holding the neurovascular points during the course of the day when you feel you have gotten ungrounded and want to re-center yourself. If you do this on a daily basis you will gradually find over time you are much more easily able to get centered on demand and feel like you generally have more control of your life. If you would like to take these tips further and explore some more free tips on how to get centered so you can feel more grounded, check out the link in the description box below for a free online masterclass with world renowned energy medicine practitioner Donna Eden. Also, be sure to subscribe to my channel for more tips on managing your day to day energy and please comment below and let me know what your chosen centering activity is at the beginning of the day.
In a nutshell, The Law of Attraction is the idea that what we attract into our life and what is going on in our life to a large degree is a direct result of the thoughts we think and the feelings we have.
If you are wondering why you are always tired despite taking supplements, doing exercise, trying to get better sleep and eating healthy, then it might be time to look beyond your physical body and find clues elsewhere. Read on to learn how you can have more energy without supplements.
Frontier science discoveriesJust like our heart and brain which radiates electromagnetic fields that standard medical equipment such as the ECG and EEG can pick up, our entire body has an electromagnetic field too. Frontier science in bioenergetics has shown that our bodies electromagnetic field has a direct impact on our health, energy, mental clarity and happiness. If energy and information within this electromagnetic field is flowing well, we feel alive and vibrant. If it is not, then health problems and general unexplained fatigue can occur.
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More info on NES Health and the science:
Olympic Athlete Tasha Danvers https://youtu.be/9bOaK3VIZ1A
Hungarian national diving team: https://youtu.be/Qw1UTDW73GE
Mi Health featured on The Doctors: https://youtu.be/pHhFVLVimdk
EFT (emotional freedom technique) for endometriosis pain can be an effective natural method for finding pain relief.
Have you been trying to get well for a long time, but have had limited success? Do you have a chronic illness that leaves you feeling tired and lethargic all the time? Do you have a high degree of emotional stress? Have you seen multiple doctors where none can offer you a satisfactory answer? New research in health science indicates that the human electromagnetic energy field may hold a clue to your health challenges.
When you are looking for ways to deal with a chronic illness naturally, and you are delving into the world of energy medicine, you’ll begin to understand that learning how to feel qi (or life force energy, prana or whatever name you want to give it) is a foundation to unlocking the natural healing power of your body. But many people feel this is complicated and shy away from learning it, when in reality feeling your qi is as simple as some basic body tapping and slapping methods down energy pathways and on specific acupressure points. Watch the following video for a quick routine to feel your qi.