Choose scents of cooling mint or uplifting eucalyptus as an addition (scent optional) as you place yourself in my hands for a soothing session
* Try to preplan your day and get your energy intensive obligations completed during the cooler times of the day (early morning, later evening)
* Embrace the concept of the afternoon nap. Rest and restore your being during the hottest parts of the day. It is tradition in other, hotter climate countries for a reason.
*Place a pan of cold water and ice cubes in front of your electric fan. It will blow the cool mist out and about your space.
* Or take a cool shower and stand in front of the fan rather than drying with a towel
*Place your feet in a pan of cool water and place a cold, wet cloth on the top of your head
*Practice a cooling breath. Breath in through your nose and out through your mouth but create a tunnel with your tongue and lips and you’ll find your breath out is much cooler!
Are you ready to let yourself just receive?
If you answered yes then this month’s health session special is for YOU!
A Relaxation Massage with a loosening of muscle and tendons while breathing more deeply (and with less of a deep tissue approach) combined with Reiki and Aromatherapy is a perfect prescription for anxiety, stress and tension.
Enjoy a 1 1/2 hour session during the month of March
Your session must be booked and received between Feb. 23 & March 31, 2015. Gift Certificates and coupons can not be used towards nor purchased for monthly health session specials
I discovered 2 new organic lotions last week and so have something special planned to introduce them to YOU this week…Citrus Mint or Lavender Aloe!
With a focus still on the spine and all of its attachments
what can we do when our back is hurting? or
when we would just like to enjoy something soothing?
Here are some hints for caring for sore back muscles as well as some aromatherapy recipes for sore muscles and for soothing, relaxing back rubs.
The past few posts have been focussed on the spine, the muscles attached to it and maintaining healthy alignments. But what steps should you take after you’ve been a weekend warrior, lifted something too heavy or just slept in an awkward position and YOU are SORE! Here’s a few tips…
Doing the work that I do, my first recommendation is “get thee in for a good massage”! Before you start walking funny or moving differently to protect the injured part get it cared for so that you aren’t creating more of a problem. (See the link to the “Fuzz Speech” at the bottom of the post….it tells you why.)
But it’s Sunday evening, all the clinics are closed, you’ve taken arnica and still need some relief…
ICE or HEAT…right after an injury Ice will reduce any swelling (keep a bag of frozen peas in the freezer for just such occasions!). If there is bruising as well then slice up some fresh lemons and place them under the icepack – it draws the bruise to the surface, which looks terrible, but it doesn’t settle in (yes, I was a hockey mom!).
Afterwards..HEAT…increases circulation of blood which nourishes the injured tissues. Hot moist heat is the best for sore muscles as it soaks into them. A soak in the tub with epsom or sea salts, putting some salts on a moist towel in the microwave to heat up and apply…
I tell my clients to use what feels best, heat or ice, in giving them pain relief from sore muscles.
There are some great oils for muscular pain…Eucalyptus, Black Pepper, Juniper, Peppermint. Following are some recipes to create massage blends for muscle pain and some for soothing, relaxing back rubs.
Be sure to test for allergies and read up on contraindications (especially for children, those who are pregnant and those with specific dis-eases) for any of the oils in the blends. There are some excellent websites and books with this information.
PAIN AWAY MUSCLE BLEND
I use this for clients quite often!
2 oz of carrier oil, 10 drops Rosemary, 8 drops Eucalyptus, 6 drops Cypress, 6 drops Marjoram, 4 drops Peppermint and 3 drops Thyme
This is a great blend to soak deeply into muscles and joints, quite effective for relief from arthritic pain as well.
2 oz carrier oil or unscented lotion, 4 drops Chamomile, 4 drops Helichrysum, 4 drops Lemon, 3 drops Fennel, 3 drops Juniper, 3 drops Marjoram, 2 drops Ginger
Into 4 oz of base oil add 4 drops Cinnamon, 2 drops Lavender and 3 drops Juniper
Creating your own Aromatherapy Massage blends can be a lot of fun! Work with what feels best for your muscles
OK, so here is the link to “THE FUZZ SPEECH”…a great explanation of why caring for, stretching and massage are essential for your muscles!
Yoga, Stretching, Strengthening muscles, Massage, Spinal Touch….all good things for your back! What are YOU doing for YOURS? Would love to hear….
When you create a quiet and sacred space that is just for you (see previous post) there are so many things to explore that enhance the precious time you have to spend with the sacred self that is you.
It can be a fascinating journey of self discovery when trying different modalities and sources of relaxation, to find the ones that really really do bring you to a quiet, reflective, peaceful state. Here are some suggestions:
At times it may feel like “work” to cut out a portion of your day to take quiet space-time for you. I usually schedule it into my appointment book and as I would with any other appointment, I make sure that I show up for it. There are some things I do in advance to set the atmosphere. Lighting candles, putting on some quieter music, burning incense or essential oils in a diffuser, dimming some of the lights, turning the phone off….
Essential Oils in a diffuser, blended with water can completely change your mood. Or, place a few drops in an unscented lotion to massage into your skin or blend with a base oil and put a few drops into your bath water. Oil suggestions to…
- Enhance Meditation: Sandalwood, Frankincense, Jasmine, Clary Sage
- Calm & Relax the Mind: Lavender, Rosewood, Geranium, Chamomile
- Harmonize and pick up your Mood: Citrus Oils (Orange, Lemon, Bergamot, Neroli), Rosemary, Petitgrain
Incense is another alternative…be sure to look for the natural hand-rolled sticks. They may be a little more expensive but you can be assured that they are not created with chemicals or synthetic oils.
If your sacred space is outside you probably have all you need, in the beautiful and rhythmic sounds of nature to soothe your senses. If you’re inside, music playing quietly in the background of your space can work as a call to “inaction” soothing the nerves and the senses. Some wonderful and peaceful recordings include:
- Karunesh – The Healing Heart
- Merlin’s Magic – Just Harmony
- Llewellyn – Reiki Gold
- Ron Allen – Sacred Places
- Boko Suzuki – T’ai Chi Sunrise
Exploring tastes that calm and soothe you is another journey. I usually discover this through different teas. Some of the spicy tastes in Chai Tea blends, I find, take me into a meditative mood. I also find Chamomile blended with Apple and Yerba Mate to be favourites for soothing the senses.
Scheduling to the ultimate bliss
It’s important to take some time in your quiet space, just for you, on a daily basis…while it sounds almost impossible you will find that you have much more energy for the rest of your obligations and that you will approach your day from a calmer state of mind.
Once a month I pull out all the stops and schedule at least a half if not a full day that allows me to be in a peaceful state for a few hours. Here’s what my sacred day looks like each & every month and yes, it does take a little planning ahead, but, I do know I have much more to give to clients, family, friends and myself by doing this:
- Planning ahead:Make sure that there are some foods available such as fresh fruits and veggies, a couple of pre-made meals or ? so you don’t have to cook that day. Put aside some soft towels and ensure you have on hand the scents you may want that day. I ensure I have candles, some music picked out, essential oils and a diffuser, some tea or a glass of wine, a good book, scented lotion and scented bath oil. I turn off my phone and my computer for the day.
- Booking with others: When I know the day I’m going to have for me I book an appointment for a Massage, Reflexology or Reiki session as I know those are the treatments that I benefit from the most.
- Getting started:I start my quiet time out in nature, preferably by the ocean but at a minimum where there are some big trees to be near. Spending some time with nature can help you to calm and centre yourself and to let go of the mind noise. The responsibilities of life will be there when you’ve finished your quiet time…put them down during this time that is just for you…you can get back to them.
- Time to just receive: After a nature walk I go for the session I’ve booked for myself. In having a Massage, Reflexology or Reiki session I know that nothing will be expected of me but to receive and nature puts my heart and mind into that space.
- Sustenance: Home after the session lunch has already been pre-planned so all there is to do is enjoy it.
- Then its bath time! As the water is running the towels can go into the dryer so they’re warmed up for wrapping in later…I toss my bathrobe in there too and I place a few drops of essential oil on a damp cloth in the drier so the towels and bathrobe are lightly scented.
- ~ The oil diffuser is lit and loaded with essential oils
~ Epsom salts and essential oils are added to the bath water, candles are lit, tea is made, music is playing and a book is at hand
~ All that is left to do is slide into the water, breathe and relax for however long you wish to
~ After towelling off I tend to use body lotion as I find the scent stays on my skin longer and keeps my mind in that space of calm and quiet.
- Ending the day: I like to book my quiet time near the end of the day so that there really isn’t anything I have to do afterwards. It takes a bit of planning but is really worth how it feels afterwards. I end up renewed, restored, refreshed, at peace and ready to carry on with my responsibilities. Take some time at the end of your quiet space to reflect on how you’re feeling on all the different levels that are you ~ mind, body and soul.
How do you create quiet time for you?
Have you discovered what enhancements work the best for you?
The last in the belly series, here are some recipes just for tummy rubs.
When massaging your abdomen be gentle with yourself, massage in the direction that your organs digest your food in and don’t overdo it. If you’re not sure, have a session with a massage therapist first so that they can show you the “how tos” for yourself and members of your family.
Please be sure to read some of the warnings regarding essential oils at the bottom of the post and I highly recommend that you add some essential oil books to your library that provide the benefits of the oils, ways to use them, when not to use them, how to test for allergic reactions… I’ve listed some of my favourites below.
Essential Oil Recipes for Tummy upsets, scars and appetites
These recipes were created with pure therapeutic grade essential oils
To help your Digestion
1 oz of carrier oil blended with 4 drops Basil, 3 drops Rosemary, 3 drops Thyme, 1 drop Ginger and 1 drop Peppermint.
Gently massage over the abdominal area as needed but not to be used more than twice a day.
To Stimulate your Appetite
To Suppress your Appetite
1/2 oz of carrier oil, 10 drops Fennel, 5 drops Bergamot. Blend and breathe in! You can also massage over your belly.
30ml of a lotion base, 1 drop Helichrysum, 3 drops Frankincense, 1 drop Neroli, 2 drops Chamomile. Blend and massage into visible scars and you’ll begin to notice they fade.
Momma’s Belly Oil Blend (helps to prevent stretch marks during pregnancy)
30 ml carrier oil, 15 ml Wheatgerm oil, 5 drops Carrotseed, 7 drops Rose, 6 drops Lavender, 5 drops Tangerine. You can also add a few drops of Vitamin E to this oil. Blend and massage into belly daily.
Carrier oils: my favourite is Sweet Almond Oil. Jojoba Oil is also very good for the skin. If you don’t like the oily residue find a vegetable based natural lotion at a health food store that carries body care products.
Light sensitive: Citrus oils such as Orange, Bergamot and Neroli are photosensitive and it is not recommended that you use them before going out into the sun.
Skin sensitive: While they may be all natural you can still have allergies to them. Be sure to test blends on a small portion of the skin and watch for any redness or swelling in the area over 12 hours before applying all over.
Contra-indications: some oils are not safe for some conditions, especially pregnancy. Be sure to check your essential oil reference guide to ensure you’re using essential oils that are safe for you.
Suggested Reading – These are my Essential Oil favourites!
The Fragrant Pharmacy by Valerie Ann Worwood – an excellent guide to essential oils and their safe use for all family members, including pets.
The Illustrated Encyclopedia of Essential Oils by Julia Lawless – a guide to using the oils in Aromatherapy and Herbalism
Complete Aromatherapy Handbook by Susanne Fischer-Rizzi – I love this book, the stories and histories of the oils as well as ways in which to use them.
Sometimes just a whiff of a calming scent can settle the emotions that upset our stomach…what are your favourites?