Mind & Body Techniques

Mind and Body

“Dealing with the whole being is so important. The newness of people beginning to integrate different modalities is doing quite a service to a lot of people.”
 Dr. Joe Dispenza

Grieving individuals may find it helpful to use mind and body techniques to support their healing. Making time for mind and body techniques as you do for other important things like taking care of loved ones, getting enough sleep, and eating well may also contribute to enhancing your well-being. They may be worth trying before invasive medical procedures or medication with side-effects if it feels right for you.

Some organizations offer free introductory classes, coupons, or ask for a suggested offering range (love offering).  

Ayurveda is the traditional Hindu system of medicine, which is based on the idea of balance in bodily systems and uses diet, herbal treatment, and yogic breathing.

Biofeedback is a technique you can use to learn to control your body’s functions, such as your heart rate. You are connected to electrical sensors that help you receive information (feedback) about your body (bio).

IMG_0052

Neurofeedback is a type of biofeedback that measures brain waves to produce a signal that can be used as feedback to teach self-regulation of brain function. Neurofeedback is commonly provided using video or sound, with positive feedback for desired brain activity and negative feedback for brain activity that is undesirable.

Craniosacral Therapy (CST) is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance.

Cupping Therapy is a form of alternative medicine in which a local suction is created on the skin.

Energy (Meridian) Therapy involves balancing meridians which are routes where invisible electrical energy carries information throughout and over the body. Chinese doctors mapped these meridians thousands of years ago. There are points at the beginning or end of these pathways or where they rise close to the surface of the body where energy is concentrated and can build up over time when strong emotions block or disrupt the balanced flow needed for optimal health. Thought and emotions may be improved, and pain reduced or eliminated. These meridian points can be stimulated with needles, physical pressure, or tapping to clear, release, redistribute, and balance this energy to all parts of the body. Meridians are energy highways throughout the body and there are 7 chakra energy centers along the spine.

The twelve major meridians correspond to specific human organs: kidneys, liver, spleen, heart, lungs, pericardium (sex), bladder, gallbladder, stomach, small intestine, large intestine, and triple warmer (metabolism and body temperature).

Acupuncture is a system of complementary medicine that involves pricking the skin or tissues with needles, used to alleviate pain and to treat various physical, mental, and emotional conditions. Originating in ancient China, acupuncture is now widely practiced in the West.

Acupressure is an alternative medicine technique similar in principle to acupuncture. It is based on the concept of life energy which flows through “meridians” in the body. In treatment, physical pressure is applied to acupuncture points with the aim of clearing blockages in these meridians. Pressure may be applied by hand, by the elbow, or with various devices.

Color Therapy, also known as chromotherapy, is a centuries-old alternative medicine method. Light in the form of color is used to balance “energy” lacking from a person’s body, whether it be on physical, emotional, spiritual, or mental levels.  

Feng Shui, originating from ancient China, claims to use energy forces to harmonize individuals with their surrounding environment. In literal translation Feng means “wind” and Shui means “water.” In Chinese culture, wind and water are associated with good health, thus good Feng Shui came to mean good fortune Feng Shui considers yin, feminine and passive energy, and yang, which is masculine and hot. It also looks at the five elements – water, fire, wood, metal, and earth, and the external environment. “Feng Shui cure” is a general term used for various ways to work with the Chi, or energy of your home to achieve the desired result. You can explore the use of a variety of Feng Shui cures, such as mirrors, colors, Feng Shui crystals, fountains, and more.

Happy Lights emulate natural daylight to deliver white light for improving overall mood, energy, and concentration. The HappyLight’s Natural Spectrum light stimulates the body’s natural energy enhancers without exposing you to harmful UV rays.

Integrated Energy Therapy is a hands-on healing therapy system. It is a safe and gentle way of releasing energy blockages that can cause imbalance and disease in the body. IET promotes healing in all areas of our mental, emotional, physical and spiritual selves.

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. “Rei” means spiritually guided and “ki” means life force energy. It is administered by “laying on hands” and is based on the idea that an unseen “life force energy” flows through us and is what causes us to be alive. If one’s “life force energy” is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. Grief-Reiki.com

Reiki Garfield

Reflexology, also known as zone therapy, is an alternative medicine involving the application of pressure to the feet and hands with specific thumb, finger, and hand techniques without the use of oil or lotion.

Tapping or Emotional Freedom Technique (EFT) is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture to treat physical and emotional ailments for over five thousand years, but without the invasiveness of needles.EFT Kids Taught
EFTUniverse.com
TheTappingSolution.com

StressProject.org Tapping for Veterans

Tapping Basics
Tap points while stating positive affirmations to increase mood and be energized.

Use the phrase “Even though I have (specific troubling feeling, memory, nightmares, or pain), I fully and completely love and accept myself.”

Tapping Points 
Top of the head
Between eyebrows
Outside of eyes
Under eyes
Under nose
Under lower lip
Collar bone
Under arms
Under breasts
Chest bone
Each wrist top
Each wrist bottom
Outside of thumbs
Thumbs to fingers
Karate chop spot

Inside knees
Inside ankles

Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that was originally designed to alleviate the distress associated with traumatic memories.

Essential Oils are concentrated liquids containing aroma compounds from plants that can have health benefits. An oil is “essential” in the sense that it contains the “essence of” the plant’s fragrance. Essential oils enter the body primarily in three ways—applied to the skin, inhaled, or ingested. 

Exercise is any repetitive bodily activity that enhances or maintains physical fitness and overall health and wellness. Types of exercise include aerobics, strength training, stretching, and improving balance. 

Popular types of exercise include walking, jogging, and running. Other types are cycling, hiking, kayaking, walking, and weightlifting. House cleaning and yard work are considered exercise. Fun kinds of exercise include dancing, golf, gymnastics, sports, swimming, and using stress balls.

PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga. And, we crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean, and incredibly defined.

Qigong is a Chinese system of physical exercises and breathing control related to tai chi.

Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.

Yoga is a Hindu spiritual and strict self-discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. GriefYoga.com

Ashtanga involves a very physically demanding sequence of standing and floor postures.
Anusara
 yoga is a modern-day version of hatha yoga, most similar to vinyasa in that it that focuses on alignment but with more focus on the mind-body-heart connection and different verbiage.
Hatha yoga is grounded in slower pace classic physical practice
Iyengar yoga focuses on alignment and injury with methodically detailed and precise movements generally held for a long period of time.
Kundalini yoga practice is equal parts spiritual and fast-moving physical as it releases energy in your body said to be trapped, or coiled, in the lower spine and can involve chanting, mantra, and meditation.
Laughter yoga is a practice involving prolonged voluntary laughter. Laughter yoga is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter. Laughter yoga is done in groups, with eye contact, jokes, and playfulness like pretend snowball fights between participants. Forced laughter soon turns into real and contagious laughter.
Vinyasa yoga is the most athletic choreographed yoga style.
Bikram yoga features a sequence of set poses in a sauna-like room typically set to 105 degrees and 40 percent humidity.
Yin is a slow-paced style of yoga with seated postures that are held for longer periods of time.
Prenatal yoga is carefully adapted for “moms to be” and is tailored to women in all trimesters.
Jivamukti yoga is mainly vinyasa flow-style classes infused with chants and Hindu spiritual teachings. At its core, this style emphasizes the connection to Earth as a living being, so most devotees follow their vegetarian philosophy.
Yoga with animals including cats, puppies, bunnies, and even goats are becoming popular. A study by the National Institute of Health found that when humans interact with animals, it triggers a release of feel-good chemicals in our brains which can boost moods, lead to more positive social interactions and lessen stress and anxiety.

Health Coaching, also referred to as wellness coaching, is a process that facilitates healthy, sustainable behavior change by challenging a client to listen to their inner wisdom, identify their values, and transform their goals into action.

Hypnosis the induction of a state of consciousness in which a person apparently loses the power of voluntary action and is highly responsive to suggestion or direction. Its use in therapy, typically to recover suppressed memories or to allow modification of behavior by suggestion.

Ionic Foot Baths draw toxins from the body magnetically through your feet into the bath water.

Kinesiology is the study of human and nonhuman animal-body movements, performance, and function by applying the sciences of biomechanics, anatomy, physiology, psychology, and neuroscience. Applications of kinesiology in human-health include physical education teacher, rehabilitation, health and safety, health promotion, workplaces, sport and exercise industries. 

Massage is the manipulation of tissues (as by rubbing, kneading, or tapping) with the hand or an instrument for relaxation or therapeutic purposes. You can also self-massage with your hands, massage devices or chairs.

Meditation is a practice where an individual uses a technique to train attention and awareness to achieve a mentally clear and emotionally calm and stable state. A person can reach a meditative state by simply being in nature, collecting shells from the beach, listening to birds, picking fruit, walking a dog, or watching bees. Below are examples of different kinds of meditation.

Louise Hay and David Kessler Meditation on Grief

Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often and believe in them, you can start to make positive changes. 

Steps to use affirmations to get what you want in life by Dee Wallace, Author of “Conscious Creation.” Science, Religion, and Spirituality all say the same thing with different wording.

1) Decide what you want using positive affirmations
2) Commit to doing whatever needs to be done to achieve what you want
3) Consciously feel love, excitement, and passion about what you want
4) Ask the universe to partner with you
5) Take action

Thought Comparison

Affirmation

Apps Popular
Aura
Calm

Headspace
Insight Timer
Oak
Simple Habit
Smiling Mind
10% Happier

Creative Activities like drawing, painting, sculpting, drawing, and photography use move your consciousness into the parts of the brain performing relaxing tasks which can lower stress levels and leave you feeling mentally clear. Creative activities provide a distraction, giving your brain a break from your usual thoughts.

Joanne Fink

 

Joanne Fink

Zenspirations.com

 

 

 

Nathalie Drapeau

 

Nathalie Drapeau

Nathalie’s Facebook

 

 

 

Coloring Book Course in Miracles

 

Book on Amazon

 

 

 

 

Zentangle.com

Guided Imagery is a mind-body intervention by which a trained practitioner or teacher helps a participant or patient to evoke and generate mental images that simulate or re-create the sensory perception of sights, sounds, tastes, smells, movements, and images associated with touch, such as texture, temperature, and pressure, as well as imaginative or mental content that the participant or patient experiences as defying conventional sensory categories, and that may precipitate strong emotions or feelings in the absence of the stimuli to which correlating sensory receptors are receptive.

Labyrinth Walking involves meditating while walking a patterned path, often circular in form. 

Labyrinth

Love Meditation
This can quickly change your emotions from bad to good.

1) Put your hands on your heart
2) Take several deep breaths
3) Spend 5 minutes or more thinking about a person or animal you dearly love
4) Feel the love throughout your body
5) Imagine the love energy spinning in a circle getting larger
6) Imagine that love energy reaching out and wrapping around your loved one in heaven, someone difficult to forgive, yourself, or the world.

Mettā, the cultivation of benevolence is a popular form of compassion meditation in Buddhism. It is often practiced in Asia by broadcast chanting.

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which can be developed through the practice of meditation and other training.

Photography involves being mindful in the present moment. It can be a peaceful creative way to express what is observed. It can be a way to communicate without using words and a way to generate emotion through visual experience. The process of creating images allows you to spend time reflecting on your emotions and to feel closer to a treasured memory.

Prayer is a communication to God. Prayer is done by those who trust the power of word and thought.

Salt Caves or Spas offer halotherapy which is a form of alternative medicine which makes use of salt. Numerous forms of halotherapy have been known of and used for millennia. Salt air, like being at the beach several days, may have a wide range of healing properties including to the lungs and skin.

Salt Cave

Samatha is a quality of mind that is developed in tandem with vipassana (insight) by calming the mind its ‘formations.’ This is done by practicing single-pointed meditation, most commonly through mindfulness of breathing.

Sound bathing is the meditation practice that uses waves of sounds from bowls, gongs, tuning forks, drums, chimes, and chanting wash over participants usually laying on a mat on the floor. It can calm an overstimulated nervous system and balance the body’s energy. It can help heal depression, anxiety, pain, and insomnia. It can also spark creativity.

  Sound Bath

Transcendental Meditation (TM) refers to a specific form of silent mantra meditation. Maharishi Mahesh Yogi introduced the TM technique and TM movement in India in the mid-1950s.

Writing is the process of recording personal insights, reflections, and questions on personal topics. It can help you record and process your experience of grief. There are no rules. You can use a plain piece of paper or purchase an item designed for a specific kind of writing. You can write from your viewpoint and from the perspective of loved ones alive or deceased. 

Types of Writing
Article
Biography
Book
Blog
Diary
Essay
Interview
Journal
Letter
Obituary
Presentation
Storytelling

Sentence Starters
What happened is
My grief feels
I am grateful for
I feel good about
I feel bad about
I forgive
I apologize for
I remember
My favorite memory is
I will never forget
I think about
I’m afraid to say
I wish
I might try
I learned

Zen is the Japanese variant of Chan Buddhism, a Mahayana school that strongly emphasizes dhyana, the meditative training of awareness and equanimity. This practice, according to Zen proponents, gives insight into one’s true nature, or the emptiness of inherent existence, which opens the way to a liberated way of living.

Music studies have shown that music can improve your mood, improve blood flow, ease pain, and lower your levels of stress-related hormones like cortisol. Popular types include blues, classical, country, jazz, pop, rap, reggae, religious, and rock. Singing improves mental alertness and blood circulation.

Ambient music is a style of gentle, largely electronic instrumental music with no persistent beat, used to create or enhance a mood or atmosphere.

Binaural Beats in the theta (4 to 8 Hz) range are linked to REM sleep, reduced anxiety, relaxation, as well as meditative and creative states. Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety. You can explore what binaural beats sound like for free with an online search of “binaural beats.” You have to use a headset.

Multidimensional Music uses a mixture of the three spectrums of frequencies and was discovered by Jacotte Chollet in his eleven years of studies with synthesizers and their psychokinetic effects on the human brain. 
MultiDimentionalMusic.com

Naturopathy is a system of alternative medicine based on the theory that diseases can be successfully treated or prevented without the use of drugs, by techniques such as control of diet, exercise, and massage.

Nutritionists are experts in the science of nutrition and advise on matters of food and nutrition impacts on health.

Sacred Personal Space created in a distinct room or area of your home can enhance your mind or body technique experience.  Decorated with whatever is meaningful and relaxing to you, the area supports concentration, inspiration, prayer, reflection, and serenity.

Volunteering is generally considered an altruistic activity where an individual or group provides services for no financial or social gain to benefit another person, group or organization. Many volunteers are specifically trained in the areas they work, such as medicine, education, or emergency rescue. Others serve on an as-needed basis, such as in response to a natural disaster. Human beings are hard-wired to give to others.

Some cities have a central organization who connects with other often charities needing volunteers. They can connect you based on your wishes.

Volunteering Benefits
Advance your career
Better thinking skills
Boost social and relationship skills
Brings fun and fulfillment
Broaden support network
Combat depression
Counteract stress
Development of skills
Discover resources
Expand your network
Exposure to others with common interests
Feel happier
Feel healthier
Feel proud
Feel a sense of accomplishment
Find friends
Focus on others
Impact on the community
Improve happiness
Improve health
Improve mood
Improve the quality of life
Increase self-confidence
Increase mobility
Learn new valuable skills
Make a difference
Make friends
Make you happy
Meet diverse people
Meet employment contacts
Mental stimulation
Positive focus
Promote good
Protect mental and physical health
Provide a sense of being
Reduce stress
See something in a new way
Sense of accomplishment
Sense of purpose
Set a good example for children
Share talents
Zest to life

Cathy Cheshire disclaims, is not liable for, and does not personally guarantee in any way this public information provided as a convenience.