Profile: Lavender Essential Oil

As you will be able to see below, there is much consensus on what Lavender Oil is capable of…

Botanical Name: Lavandula angustifolia
Note: Middle
Family: Lamiaceae (labiatae)
Description: A colourless to pale yellow liquid. Smells sweet and floral. Smells like the lavender flower.
Country of Origin: Lavender is an evergreen perennial that is cultivated in large areas of the world although English and French lavender are the most well-known. I love lavender essential oil from Croatia!
Method of Extraction: Steam Distillation
Part of Plant used: Flowers
Chemical Constituents: Ester and Alcohols

Doterra Properties: Sedative, antihistamine, cytophylactic, hypotensive, nervine, relaxing, soothing, antibacterial, regenerative

Properties Physical:
Analgesic – pain killer (Battaglia also says Lavender helps with pain relief)
Anti-allergenic – relieve or control allergic symptoms
Anti-coagulant – prevents or prolongs clotting of the blood
Anti-inflammatory - prevents/reduces inflammation
Antispasmodic - helps with cramps and spasms
Hypotensive – lowers blood pressure
Relaxant - calming effect on nervous system, helps with stress and tension
Sedative – helps with sleep
Antifungal – works against fungus
Antiseptic – helps reduce infection

Properties Psychological:
Uplifting, helpful for anger, anxiety, fear, grief and negative thoughts.
True Lavender is a very versatile oil, with properties from soothing, calming, and relaxing, to normalizing, balancing, and healing.
Use for hysteria, hyperactivity, impatience, insomnia, insecurity, irrationality, irritability, over work, paranoia, restlessness, panic attacks, stage fright, too introvert/too extrovert.
To encourage security, gentleness, compassion, reconciliation, vitality, clarity, comfort, acceptance, awareness and emotional balance.

Properties Spiritual:
Calms and soothes an angry spirit. Helps centre those on the wrong spiritual pathway.  

Uses:
MOOD AND SLEEP - Use Lavender for almost anything, reducing anxiety, stress, helping people sleep, helping people feel relaxed. For helping sleep, Lavender works on the autonomic nervous system as long as you keep taking it (Li-Wei Chien et al.). Lavender oil administered in an aroma stream shows modest efficacy in the treatment of agitated behaviour in patients with severe dementia (Holmes et al). Shirley Price and Battaglia recommend using Lavender for depression.
INFLAMMATION, PAIN and SWELLING - Shirley Price recommends Lavender for PMS and inflammation and Viv Tipper recommends using Lavender for dysmenorrhoea (painful periods) as it has antispasmodic, emmenagogue and analgesic properties. For sprains use Lavender with Rosemary, as they both have great analgesic properties, and the anti-inflammatory properties of Lavender help to reduce the swelling. Also add to blends for arthritis and rheumatism.
SKIN - Lavender is a nervine relaxant oil and rubefacient, so is good for massage (Battaglia). Lavender is brilliant for burns, but can also be used to cleanse and soothe cuts and treat skin irritations including insect bites. Lavender is good for both dry and oily skins.
RESPIRATORY - Lavender is great for colds really just because it is comforting and supports the immune system. It is also good for including in a blend for those suffering with asthma.

Doterra Uses: Sleep, stress, anxiety, teeth grinding, sunburns, burns and scars, allergies, hay fever, cuts, wounds, blisters, bug bites, hives, high blood pressure, migraines, headaches and feelings of being able to express self

Precautions: As lavender is hypotensive, don't overuse with people who have low blood pressure. However, Lavender is known to be a very safe oil.

Other Comments:
- It is pretty much the only oil which can be applied neat and is essential in the first aid kit.
- Lavender is an ‘adaptogen’, meaning it does what ever the body requires at the time.
- It takes several kilos of lavender to make one small bottle of lavender essential oil.

References:
Much of this information has come from my training and the information provided by Calming Influences in Southampton. Credit where credit is due.
Chien, L.W. et al. (2011) ‘The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia’. Available at: https://www.hindawi.com/journals/ecam/2012/740813/
Holmes, C. and Ballard, C. (2004). ‘Aromatherapy in dementia’, Advances in Psychiatric Treatment, 10(4), 296-300. Available at: https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/aromatherapy-in-dementia/8B21114D74C15A930436306D43D150AE
Price, S. (1998) Aromatherapy Workbook. Harper Collins Publishers.
Price, S. (1999) A Complete Guide to Understanding and Using Essential Oils. Thorsons Publishers.
Viv Tipper through Calming Influences
doTERRA (2017) The Essential Life. 4th edn. USA.
Battaglia, S. (1995) Complete Guide to Aromatherapy. Perfect Potion

DISCLAIMER - Do not use aromatherapy or any other holistic therapy in isolation. It is your responsibility to ensure that your health needs are met. Please see a doctor about any health queries or difficulties you have. The information provided on this page is not a replacement for consultation and advice from a doctor. Do not use this information page to inform your blends, as safe dilution and application has not been discussed.

Trust

Trust is another important principle of mindfulness. Trust is something that is hard to describe but ultimately it comes down to faith and belief in something being true. We must learn to trust in ourselves and others in order to have this sense of trueness in our lives. It takes trust to be mindful and mindfulness to be trusting - the two go hand in hand. I have to say, this topic is particularly of interest to me due to my own experience of trust and dis-trust, but also because trust is something so often talked about in the therapy space. Trust seems like a fundamental concept in life that is so poorly understood. So, lets open this up…

Yoga Wisdom

In the Yoga Sutras (short verses of wisdom), Patanjali shares that he wants us to be free from within, and find the answers we need, to be able to live with trust and faith, in what we take on, and for the people we have around us. He says we cannot have trust without faith – but we can have faith and no trust. We can be born into faith, but trust is something that grows and develops within us. Patanjali encourages us to experience, reflect and try things out, so the wisdom he describes, can be integrated into ourselves and become our own wisdom. This requires trust and awareness - we must let mindfulness be our teacher.

Based on this, we must trust in ourselves so our spiritual path develops. Trust in life’s small and large areas grow, and the choices we make become clear and authentic. We must trust that we are where we are supposed to be. Only then can we see and experience the clarity that this Sutra describes. The wisdom that Patanjali’s Yoga Sutras gives us helps us to live with trust in life and ourselves as it is.

Life takes a lot of trust. It takes a deep trust in who you are to get up in the morning; to challenge yourself to learn new things; to love and create intimate relationships with friends, family, and partners. The further away we get from trusting ourselves, the less likely we are to take risks, open up, love, and live a full, dynamic life.

We can build and cultivate our capacity for self-trust. We have to know ourselves - what makes us tick, how we are feeling deep down - in order to find self-trust. In addition, developing trust follows the same principles as building a new skill - it is not created overnight. Building self-trust takes practice and experimentation.

Unconditional and Conditional Trust

This section of reflection came from a discussion I had with my friend and colleague. We were talking about romantic relationships at the time, but in hindsight it can be applied to all relationships, even the relationships we have with ourselves.

Conditional Trust - Something about the term ‘conditional’ means ‘because you have earned it’ and ‘you’ve built up to this’. Maybe it feels more contractual or neutral.

Unconditional Trust - Something about the term ‘unconditional’ means ‘no matter what’, with limitless qualities. This is trusting yourself and others, not ‘because’ or ‘when’. Maybe this feels like pure, unbreakable trust.

Trust, whether it is conditional or unconditional can be mutual (or not). Reflect on your own relationships with others, friends, family and/or maybe a partner. Reflect on your relationship with yourself. Remember, it might be that trust changes between people, maybe it begins as conditional and develops into unconditional trust, or vice versa.

I once read somewhere that you can only know if you trust someone if you give them your trust in the first place. This was enlightening for me and showed me how you could begin with unconditional trust, rather than build up to it. How can someone prove they are worthy of your trust without giving them the opportunity to look after it? The same goes for you, how can you know if you can trust yourself, if you never give yourself trust in the first place?

Jay Shetty talks about 4 types of trust in “Think Like A Monk”…

1. Competence - trusting in someone’s opinions and recommendations
2. Care - trusting someone has your best intentions at heart
3. Character - trusting someone’s moral compass and values
4. Consistency - trusting that someone that is deeply reliable

If we look at these 4 types, you might be able to think about people who are of these natures. Maybe it’s too high of an expectation for you to hold yourself and others to having all of these 4 types of trust. Rather, what are your strong points and what are your loved ones strong points?

Summary

So, we know a bit about yoga and trust philosophy, we know about unconditional and conditional trust and the 4 types of trust from “Think Like A Monk”. If we combine some concepts, people used to unconditionally trust in a medical doctor’s competence. However, in my experience, more recently, the trust would be more conditional. This might look like “prove to me you know your stuff before I take your word that this medication will help me” as opposed to “yes doctor, what ever you think is right”. If we think about a work colleague, how they build your trust over time by consistently delivering projects before the deadline. You might find that this trust is conditional, “I trust you with this, providing you keep delivering”. What do you think about this all?

Journaling Prompts

Who would you be if you trusted the basic goodness that lives through you?
Do you trust in your own competence? Do you trust in your opinions and recommendations?
Do you trust in your self-care? When we are putting our emotions into our hands, do you care like a best friend might and do you have your best interests in mind?
Do you trust in your character? Do you have a strong moral compass and uncompromising values?
Do you trust in your consistency? Can you count on yourself? Are you reliable, present, and available to look inwards? Do you stick with yourself through the highs and lows of life?
Do you only trust yourself when you meet expectations or do you trust yourself no matter what?
What types of trust are you strong in? What types of trust do you need to grow into?
Do you offer more conditional trust or more unconditional trust? What are the benefits of offering unconditional trust straight away? What are the benefits of offering conditional trust?

Mantras

“I am where I’m supposed to be”
“Every action I have taken, conscious and unconscious, desired or undesired has led me to here”
“The path behind me was always going to happen”
“I trust the path that is in front of me unconditionally”

References:
Think Like A Monk - Jay Shetty (Book)
https://mariabooxyoga.com/trusting-wisdom-reflections-patanjalis-yoga-sutras/#:~:text=Trust%20is%20the%20foundation%20for,%2C%20awareness%2C%20wisdom%20and%20memory.
http://www.happyheart.co/blog/cultivating-self-trust https://thinklikeamonkbook.com/relationships/
Oxford Mindfulness Centre

Reflexology for Maternity

Welcome! I’m very excited to talk to with today about reflexology and how it can support with maternity. When I talk about that maternity period, I am talking about conception to birth and beyond. I am also talking about any birthing person and their partner(s). To begin with, I have seen some clients sail through pregnancy, I have also seen clients who aren’t so lucky. The same goes for birth and early parenthood, the range of experiences is vast.

Just as with reflexology for supporting fertility, there are a number of lifestyle factors and tips that a reflexologist can support you in adopting over time, if needed. A good example, would be around diet and exercise. There is so much misinformation out there and so talking to a reflexologist can be supportive in this way, too. To ensure you have some basic knowledge about this topic, please read all about fertility and the reproductive system, which can be found in previous blogs. Partners can get the most support with what has already been mentioned, along with treatments to help manage any stress or flare ups in their own conditions.

In terms of reflexology treatments, they will be adapted to the stage of pregnancy, birth or if the individual is post-natal. Treatments can be to treat a specific difficulty (such as constipation and heart burn) or simply be a de-stress aid. There is also specific treatment that I was taught to help clients prepare for labour. It’s not the most comfortable of treatments but it certainly is memorable. In terms of research, there is limited good quality research to inform practice. There are a number of small studies that can help reflexologists though. A couple of small study shows that reflexology reduces labour pain intensity, duration of labour and anxiety. Following birth, post natal depression, lactation and more can be supported with reflexology. As with anything, pregnancy, labour and parenthood is filled with uncertainty and unpredictability. Reflexology is a tool to support you through these times, rather than directly change what is happening in the present. Remember that people find reflexology useful, not magical.

Safety wise, reflexology is super safe during this time. However, some reflexologists won’t treat clients during the first trimester due to risk of miscarriage - not from the reflexology, but due to the risk of miscarriage being higher in the first trimester generally. There may be a fear on the part of the therapist, that they would get blamed if they gave a treatment and around the same time, a miscarriage occurred. If we think sensibly, we wouldn’t need abortion clinics if reflexology was actually dangerous to foetus’…

You are not able to have a reflexology treatment if you are pregnant and have a deep vein thrombosis (DVT), pre-eclampsia, vaginal bleeding, sudden pain, pre-term labour, placenta previa, polyhydramnios, oligohydramnios, or placental abruption. All other difficulties can either be targeted in treatment or avoided, depending on what the issue is! No matter what, the reflexologist has the right to refuse to treat an individual if they do not feel competent to do so, for example, if there are multiple pregnancies (twins, triplets) or other physical health conditions that make the pregnancy less stable.

Reach out if you have any questions by using the details on my contact page. Let me know if reflexology has or hasn’t helped you during maternity.

References - The information above comes from a mix of learning from a reflexology for maternity course completed with Calming Influences, and also the Association of Reflexologists.

Beginners Mind

Empty Your Cup - A Story

A university professor went to visit a famous Zen master. While the master quietly served tea, the professor talked about Zen. The master poured the visitor's cup to the brim, and then kept pouring. The professor watched the overflowing cup until he could no longer restrain himself. "It's overfull! No more will go in!" the professor blurted. "You are like this cup," the master replied, "How can I show you Zen unless you first empty your cup?"

So, what is a Beginner’s Mind?

The concept of a beginner’s mind is the development of a mindset that is willing to see everything as though it is for the first time. It's also known as unselfconsious curiosity. It is as though we are seeing the world through the eyes of a child; without predisposed judgments, opinions, or biases.  If you are a visual person, picture yourself as an empty cup that’s open to being filled with fresh perspectives.

Why Should We Cultivate a Beginner’s Mind?

The more time we spend living on earth, the more experiences, information, and opinions we collect along the way. We tend to move through the world quickly, looking for the most effective path, not fully taking in each unique moment. This pattern of behaviour can sometimes be beneficial because we learn to accomplish tasks efficiently. However, the downside is that we can miss out on a lot of important things like new perspectives, ideas, or different ways of finding solutions. When you cultivate a beginner’s mind, you will be more open to possibilities, be more creative and connect with others in your life as they experience your interest in them and your appreciation for their thoughts and ideas.

Living as if we always “know” is a tremendous handicap that keeps us out of the present, and instead, we are living in the past. It doesn't allow us anything new, no surprises, no insights, no discoveries. It doesn't allow us to unlock and understand any of the present moment.

Developing an “Empty Cup” Attitude

As you go through your life today, try to catch yourself in moments when you show up with a “full cup” or a closed door, unwilling to make space for or allow new perspectives, ideas, or opinions. Come to these experiences with a kind of child-like curiosity – the curiosity we might have if we had never felt any of these things before. Though we may have felt and remembered events like these many times in the past, this is the first time we have lived and felt this particular situation in this particular moment. Allow yourself to be a little amazed by all the sensations, feelings, and ideas coming and going constantly.

Maybe you can take the principle of beginners mind with you as your navigate life and all its situations, as the truth is you may have felt like you have done it before, but you really haven't, not in that way, in that exact moment.

References:
https://choosemuse.com/blog/foundations-of-mindfulness-beginners-mind/
Psychologyteachers.org
Oxford Mindfulness Centre

Non-Striving

In the cultivation of mindful awareness, we try to take the unusual position to not try to get anywhere else. Non-striving is also known as non-doing. We can be holding things in awareness without having anything happen or achieve a particular state. We can be with the unfolding of life without expectation or agenda. This is healing. We are always trying to better the future or escape from the past. We can just let things be as they are. It’s not easy to do, as we often have long lists. The longer your list, the longer you can practice non-striving. Even if the moment is unpleasant, you don’t need to fix it, it’s enough.

Non striving comes out of being mode rather than doing mode. The qualities of being mode are:

-          Connection with the present moment
-          Acknowledgement of how things are in the moment
-          Willingness to allow things to be just as they are… no efforts to alter/change experience
-          Openness and acceptance of pleasant, neutral, and negative emotional states
-          Calmness, stillness, and a sense of being centred

Non-striving doesn’t mean you won’t get stuff done, it means that what you are doing, winds up coming out of being and therefore has much more wisdom and appropriateness to the situation than the option you might have taken through pushing and forcing.

“There is no need to put anything in front of us and run after it. We already have everything we are looking for, everything we want to become.

Be yourself. Life is precious as it is. All the elements for your happiness are already here. There is no need to run, strive, search, or struggle. Just be. Just being in the moment in this place is the deepest practice of meditation. Most people cannot believe that just walking as though you have nowhere to go is enough. They think that striving and competing are normal and necessary. Try practicing aimlessness for just five minutes, and you will see how happy you are during those five minutes.”

― Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation

Moment By Moment

Why push so hard
Why keep your head down
Why sprint when you can run or jog
There is a world out there calling for your attention
Moments longing to be loved
Tasks longing to be attended to
Skies longing to be gazed at
Leaves yearning to be crunched
This openness allows the world in
There for the taking
Moment by moment
And breath by breath

 ~ Ruth Farenga, Founder & Mindfulness Trainer, Mindful Pathway

References:
https://www.linkedin.com/pulse/poem-non-striving-ruth-farenga
https://www.youtube.com/watch?v=Ye3xwfECuYc
https://www.goodreads.com/quotes/8002885-there-is-no-need-to-put-anything-in-front-of

Reflexology for Fertility

Reflexology helps with a wealth of difficulties. Some benefits of reflexology are proven scientifically, some are anecdotal experiences.
Reflexology to support in fertility is well documented with studies and experiences of both therapists and clients. There are now a multitude of training courses for reflexologists out there to better adapt their treatments for fertility support.

To begin with, some foundational knowledge could be useful. So, if you have the time, please read previous blogs by following the links below:
The Reproductive System: https://www.almaentera.com/learning/the-reproductive-system
The Menstrual Cycle and Menopause: https://www.almaentera.com/learning/menstrual-cycle-and-menopause
Infertility and Pregnancy: https://www.almaentera.com/learning/infertility-and-pregnancy

How Reflexology Can Help Support Fertility

One of the most important things a reflexologist can do is support the client with preparing for pregnancy through getting up to date and accurate information. There is so much advice out there, some that is based in truth, some not so much. A lot of what is useful about a reflexology treatment is a comprehensive initial consultation. Of course, there are some basics such as having a healthy diet, exercising regularly and reducing any behaviours such as binge drinking and smoking may help.

Another thing that a reflexologist who is knowledgeable about fertility can do, is help you increase your odds of conceiving. For example, talking about the timing and frequency of sexual intercourse (if you are happy to share). Becoming aware of your own body can help too. For example, if you have a biologically female reproductive system, being aware of your cervical mucus and its amount, consistency and colour can help you know when is a good time to give it a go. Speaking to a reflexologist about all of this may be helpful because they have time to talk to you, and are not a friend (although hopefully friendly), so can be completely non-judgemental.

In terms of the practical application of reflexology, if you are aware of any existing conditions that you think are effecting your chances of conception, then reflexology can work on the reflexes that are imbalanced. For example, with Polycystic Ovary Syndrome, the reflexologist can work directly on the pituitary and ovary reflexes to help bring the body back to balance.

One of the most beneficial things about having reflexology for fertility difficulties, is the bringing down of stress levels in the body. When we are stressed, stress hormones dominate the endocrine system, suppressing some of the important hormones required for pregnancy to be achieved. Again, here, the reflexologist can encourage the body to come back to balance with a lovely balancing and relaxing treatment for you, whilst working on some of the reflexes related to stress.

What’s more, the way we think affects the way we feel and so talking to your reflexologist can be really helpful. Those attending reflexology for support with fertility often haven’t had the easiest journey , whether that’s because of primary or secondary infertility. So, its only natural to be thinking critically of themselves or others. Talking is one of the most useful things you can do, so why not speak to your reflexologist?

If you are going through fertility treatment of some sort, the reflexologist can decide with you what is the best course of action. What do you need most? A treatment plan can be devised, based on the timings of the medical intervention. For example, with IVF, there may times to have a stimulating treatment vs a downregulating treatment. What ever your treatment, speak to a reflexologist, they may be able to offer you some support.

A word of caution…
Now, reflexology is a wonderful complementary therapy, but it is not a catch all. Yes, the reflexologist can adapt the treatment to suit where you are in your journey. However, it does not promise pregnancy. Reflexology for fertility is a support and a COMPLEMENT to other interventions whether that be medical, alternative, or lifestyle interventions.

A note…
I am aware that this information page has been focussed more towards a biologically female person. This was intentional, as most of my clients that I see for fertility are female. However, there is much a reflexologist can do to help a male during the same process. Moreover, I have worked with single individuals seeking support with fertility. Whatever your circumstances and your experience of being human, I am more than open to hearing from you and your journey of fertility.

I hope you have enjoyed reading about reflexology for supporting with fertility. If you have any questions or comments, please reach out via the details on the contact page.

Gratitude

Gratitude is a practice that requires acknowledging a gesture towards us or the things that are going well in our lives. It involves both a process of recognition of the positive, and its outcome. With gratitude, there is a complex relationship between thoughts, moods, brain chemistry, endocrine function, and functioning of other physiological systems in our bodies. While an in-depth discussion of this relationship is beyond the scope of this blog, it is known that our thoughts can actually trigger physiological changes in our body that affect our mental and physical health. Basically, what you think affects how you feel (both emotionally and physically).

Gratitude is an attitude of mindfulness because it is all about noticing any positives in what is happening in the now. Just being alive we often take for granted. Even just your feet working is often taken for granted. We humans take so much for granted in the present moment.

Waiting to be grateful about something big and important will only leave you never feeling grateful at all or very rarely. So, if you consciously increase your positive thoughts, you can increase your sense of well-being as well as, perhaps, objective measures of physical health. Another bonus with gratitude practice is that you don’t need to wait to lose something before you are grateful for it.

In all Asian languages, the word for mind and heart are the same. If you hear mindfulness and don’t think heartfulness then you will struggle to understand the meaning of mindfulness.

So, today it could be worth practice gratitude with a heart centred mindfulness exercise. Begin by taking brief moments to really be grateful for our humanity, in the true spirit of heartfulness. Take your hands to heart and say “In this very moment I am grateful for…”

If you are struggling and need some inspiration, reading the poem below is a wonderful place to get started.

I Am Thankful For by Nancy J Carmody

I am thankful for
…..the mess to clean up after a party
because it means I have been surrounded by friends.
…..the taxes that I pay
because it means that I’m employed.
…..the clothes that fit a little too snug
because it means I have enough to eat.
…..my shadow who watches me work
because it means I am out in the sunshine.
…..the spot I find at the far end of the parking lot
because it means I am capable of walking.
…..all the complaining I hear about our Government
because it means we have freedom of speech.
…..that lady behind me in church who sings offkey
​because it means that I can hear.
…..lawn that needs mowing, windows that need cleaning, and gutters that need fixing
because it means I have a home.
…..my huge heating bill
because it means that I am warm.
…..weariness and aching muscles at the end of the day
because it means that I have been productive.
…..the alarm that goes off in the early morning hours
because it means that I am alive.

The Principles of Mindfulness

Introduction

Mindfulness is rooted in many traditions and religions but no matter which perspective is being taken, there are some fundamental principles. Some say there are 9 principles, others up to about 12. Also, know that some people call these ‘attitudes’ that can support your practice. Knowing what these are and employing them in your mindfulness practice and day to day life can enhance your experience of the now. When your eyes are wide open and seeing life as it is, taking one or more of these stances may guide you and deepen your experience.

The Principles / Attitudes

Non-Judgement: When we constantly judge our experience as right or wrong, good or bad, it makes it hard for us to see what is really happening and what is really in front of us. We let go of making short hand evaluations, and instead describe what is happening mindfully, without unhelpful and excessive judgement.

Patience: Rushing around from place to place can mean we miss what is in front of us. There are many experiences we miss because we are not present. Patience allows things to unfold and for us to observe the unfolding. As my Dad says “All in good time, all in good time”.

Beginners Mind: As we get older and have more experiences, we can have beliefs that block our ability to interpret the same things in different ways. To bring about a beginners mind means we are more able to look at a situation for how it is, rather than what we believe about how it is.

Trust: Listening to ourselves and our internal experience is vital to a mindfulness practice. We must trust what we feel, as this might teach us something about ourselves. To not be rooted in a trusting relationship with ourselves in a mindfulness practice hinders our ability to be our own teacher.

Non-Striving: With non-striving, we attempt to dial down the achieving and ‘being better’ part of our psyche. When we strive in excess, we become counter productive as we become exhausted and can become irritable. Here, we let go of trying to make things be a certain way and instead be with the moment, as it is. The moment is enough.

Acceptance: Refusing to see what is there and what the situation is means we go about our lives less skilfully. We start to respond to what is not the situation rather than what it is. Acceptance does not mean you like it or agree with it. Seeing and accepting reality is the first step in taking positive action. Acceptance is like being falsely accused of a crime you didn’t commit and taking the necessary steps to appeal your conviction. Non-acceptance is like being falsely accused of a crime you didn’t commit and standing at the bars of the cell, screaming and shouting saying “This can’t be happening”.

Letting Go: Sometimes the mind holds onto things. There are many possible reasons for this. The principle of letting go is all about releasing things you don’t need or want to hold onto. Once we have let go of whatever it might be, it is more accessible to observe and allow the moment. If it’s not serving you, let it go.

Compassion: In the face of pain and suffering, we can choose our response. Do we behave like a bully to ourselves and other people, or do we act with compassion and kindness? I can’t see the logic behind being the bully, but for some reason we behave in this way. Orientate your mind towards compassion in EVERY situation and see how it alleviates some of the suffering.

Gratitude: We tend to focus on what’s wrong in our lives. We might then end up taking other things, that aren’t so ‘wrong’, for granted. Gratitude is saying “I’m grateful that I need to clean the windows because it means I have a house”. Gratitude is not something we only employ when we have gone above and beyond or something truly miraculous has happened. We train our minds to see the best in every situation. Where there is gratitude there is peace with the present.

I hope this has been an interesting read for you today. If you have any questions, please do reach out by email. I am also currently running a yoga class series (April 2024) where one class is focussed on one principle. We have introduced non-judgement, so you aren’t too late to join and find out more. Take a deeper dive into mindfulness with your yoga practice.

Further Resources

If you want to learn a little more from an expert, please watch this video: https://www.youtube.com/watch?v=2n7FOBFMvXg
I also recommend learning more about mindfulness from a reputable trainer, such as the Oxford Mindfulness Centre. Please find the link here: https://www.oxfordmindfulness.org/
If you enjoy reading books then this one is a brilliant one to begin with: https://www.amazon.co.uk/Teaching-Clients-Use-Mindfulness-Skills/dp/0415696755
I have also written another post about mindfulness which has some more general information: https://www.almaentera.com/learning/mindfulness

Mindfulness in the perinatal period: Is it an effective intervention for depression, anxiety, and stress?

Below are edited and brief sections of my masters dissertation. I hope you enjoy reading the summary of about a years hard work!

Introduction

Pregnancy, childbirth and the first year postnatally, is a highly important time in women’s lives. For women with mental health problems, motherhood can be a more challenging period than most, even distressing [1]. The National Institute for Health and Care Excellence (NICE) found that up to 20% of women experience perinatal mental health problems [2]. The Royal College of Obstetricians and Gynaecologists (RCOG) found that out of 2300 women, 81% reported they had experienced a mental health problem during the time from pregnancy to a year post birth [3]. Only 19% of the women that reported these concerns were referred to services to support them [3].

The Care Quality Commission (CQC) found that among women in the perinatal period, with one or more existing long-term conditions, mental health was the most cited condition [4]. Maintaining good mental health with effective treatments at this challenging time is crucial to ensure good outcomes for women and their children in the long term [4].

As defined by the CQC, perinatal mental health refers to mental health problems that occur during pregnancy or in the first year following the birth of a child [4]. The most common types of mental health problems in the perinatal period are depression, anxiety, obsessive-compulsive disorder (OCD), psychosis and post-traumatic stress disorder (PTSD) [5].

Mindfulness is a therapeutic technique that requires paying attention in a particular way, on purpose, in the present moment and nonjudgmentally [6]. Mindfulness can help manage and prevent feelings of depression, stress, anxiety, or discontent and enables anyone who practices it to live a more attentive, appreciative, and vibrant life [7]. At present, mindfulness is recommended by NICE as a way of preventing depression in people who have had 3 or more episodes of depression in the past [8]. The current guidance on treating perinatal mental health illnesses includes psychological interventions but does not mention mindfulness [9].

Rationale

For women with untreated mental health problems there has been associated adverse experiences and outcomes, including long-lasting effects for themselves, their baby and family [1][2] [10]. Even in utero, the baby’s health may be impacted by their mother’s mental health. Studies have found that maternal cortisol (often increased with anxiety and stress) is related to altered child outcomes [11].

Approximately half of all cases of women with perinatal depression and anxiety go unrecognised, undiagnosed, and untreated; and those who are detected do not receive evidence-based forms of treatment [12]. Allied to this, only 15% of UK localities are thought to have services which fully meet NICE guidelines for perinatal mental health care [12] [13]. With services either failing to detect or offer evidence-based treatments that fully meet the NICE guidelines, it is important to explore mindfulness as a resource for women in this challenging time.

Women have reported no agreement among healthcare professionals about use of medication for mental health illnesses during or after pregnancy [3]. At present, no psychotropic medication has a UK marketing authorisation for women who are pregnant or breastfeeding [13] and the choices for non-pharmacological treatment are limited [14].  It is expected that before starting any treatment a risk benefit analysis should be used when considering psychotropic medications and/or psychological interventions [13]. Women have expressed preference for nonpharmacological interventions, and given the risks associated with the use of psychotropic medication, effective psychological interventions ought to be made available [15].

I did this review as it directly related to my practice as a perinatal mental health nurse on a Mother and Baby Unit (MBU). These specialist units treat and support women with a range of serious mental health disorders. Evidence shows that there are better outcomes for the infant and the mother when treated on an MBU [16]. Presently, mindfulness provision on MBU’s varies from unit to unit [17]. Provision of services, interventions and treatments should be consistent for women across England and delivered based on the best evidence available [18].

There is a growing evidence base that suggests that mindfulness based cognitive therapy (MBCT) [19], is effective for generalised anxiety disorders and for reducing the rate and length of relapse in depression [20] [21]. Relevant systematic reviews about mindfulness-based interventions in the perinatal period for depression, stress and anxiety were published in 2016 and 2017 [15] [22] [23]. Hall et al. and Shi and MacBeth found that there is insufficient evidence from high quality methodologically rigorous trials [22] [23].  Lever Taylor et al. wrote that future research should have randomised control designs, have more diverse, representative clinical samples and active control groups [15]. With the rapid growth of literature in this area it is appropriate to update searches and review the evidence base [23].

With lots of words and interesting things later, we come to the succinct bit which I hope you will enjoy…

Conclusion

The available evidence indicates that mindfulness interventions consistently improve symptoms of depression, anxiety, and stress in the perinatal period. Corbally and Wilkinson also find that controlled trial evidence suggests that mindfulness-based interventions improve mindfulness and can decrease symptoms of depression during pregnancy [24]. This study, however, goes further and indicates the same could also be true for anxiety and stress [24]. This review also finds that continuing mindfulness practice improves the intervention efficacy in the longer term [25]. However, it is difficult to draw a conclusion about the significance of the improvement given the reliability of the results shown. With the current focus during pregnancy being on health education, labour, and birth, it may be difficult to relieve mental health symptoms without a specific mental health intervention. To improve believability of results, future research should compare mindfulness to another validated treatment, for example cognitive behaviour therapy. This is yet to be seen. Generalisability of results remains an issue, as found in the previous reviews. Lastly, concerns about participant attrition and want for longer term follow up are important issues that afflict studies about depressive disorders.

If you are going to use any of this work, please reference:
Burholt, E. (2022) Mindfulness in the perinatal period: Is it an effective intervention for depression, anxiety, and stress? Available at: https://www.almaentera.com/learning/mindfulness-in-the-perinatal-period-is-it-an-effective-intervention-for-depression-anxiety-and-stress

References

[1] The British Psychological Society and The Royal College of Psychiatrists. Antenatal and Postnatal Mental Health: The NICE Guideline on Clinical Management and Service Guidance. 2007 Feb [updated 2018 Apr; cited 2020 Dec 10]. Available from: https://www.nice.org.uk/guidance/cg192/evidence/full-guideline-pdf-4840896925

[2] NICE. NICEimpact maternity and neonatal care [Internet]. London & Manchester: National Institute for Health and Care Excellence; 2019 Sept [cited 2020 Dec 11]. Available from:  https://www.nice.org.uk/Media/Default/About/what-we-do/Into-practice/measuring-uptake/maternity-neonatal-impact/nice-impact-maternity-neonatal.pdf

[3] Royal College of Obstetricians and Gynaecologists. Maternal Mental Health – Women’s Voices. London: Royal College of Obstetricians and Gynaecologists; 2017 Feb [cited 2020 Dec 10]. 58 p. Available from: https://www.rcog.org.uk/globalassets/documents/patients/information/maternalmental-healthwomens-voices.pdf

[4] Care Quality Commission. 2019 survey of women’s experiences of maternity care [Internet]. NHS;2020 Jan. 79 p.  Available from: https://www.cqc.org.uk/sites/default/files/20200128_mat19_statisticalrelease.pdf

[5] MIND. Postnatal depression and perinatal mental health [Internet]. London & Wales: MIND; 2020 [cited 2020 December 11]. Available from: https://www.mind.org.uk/information-support/types-of-mental-health-problems/postnatal-depression-and-perinatal-mental-health/about-maternal-mental-health-problems/

[6] Kabat-Zinn J. Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion; 1994.

[7] Oxford Mindfulness Centre. Welcome to The University of Oxford Mindfulness Centre [Internet]. Oxford: Oxford Mindfulness Centre; 2021 [cited 2021 Jan 4]. Available from: https://www.oxfordmindfulness.org/

[8] NHS. Treatment: Clinical depression [Internet]. NHS; 2019 Dec 10 [cited 2020 Dec 11]. Available from: https://www.nhs.uk/conditions/clinical-depression/treatment/

[9] NICE. Treating specific mental health problems in pregnancy and the postnatal period [Internet]. London & Manchester: National Institute for Health and Care Excellence; 2014 Dec 17 [updated 2020 Feb 11, cited 2020 Dec 10]. Available from:  https://www.nice.org.uk/guidance/cg192/chapter/1-Recommendations#treating-specific-mental-health-problems-in-pregnancy-and-the-postnatal-period 

[10] Asmussen K, Fischer F, Drayton E, McBride T. Adverse childhood experiences What we know, what we don’t know, and what should happen next [Internet]. London: Early Intervention Foundation; 2020 Feb. 129 p. Available from: https://www.eif.org.uk/report/adverse-childhood-experiences-what-we-know-what-we-dont-know-and-what-should-happen-next

[11] Zijlmans M, Riksen-Walraven J, De Weerth C. Associations between maternal prenatal cortisol concentrations and child outcomes: A systematic review. Neuroscience and Biobehavioral Reviews [Internet]. 2015 Jun [cited 2020 Dec 10];53:1-24. Available from: https://www.sciencedirect.com/science/article/pii/S0149763415000639?casa_token=rkVOU9pgkgQAAAAA:ICr_txqwjBFl6s3PpobkhzV6Cs5WQg6ZzvumyrQdoVcfJymSJzCYl7zm936EyTIhobHZBGZ56g

[12] Bauer A, Parsonage M, Knapp M, Iemmi V, Adelaja B. The costs of perinatal mental health problems [Internet]. London: Centre for Mental Health and London School of Economics;2014 Oct. 44 p. Available from: https://www.nwcscnsenate.nhs.uk/files/3914/7030/1256/Costs_of_perinatal_mh.pdf

[13] NICE. Antenatal and postnatal mental health: clinical management and service guidance [Internet]. London & Manchester: National Institute for Health and Care Excellence; 2014 Dec [updated 2020 Feb 11, cited 2020 Dec 11]. Available from: https://www.nice.org.uk/guidance/cg192/chapter/Introduction

[14] Zemestani M, Fazeli Nikoo Z. Effectiveness of mindfulness-based cognitive therapy for comorbid depression and anxiety in pregnancy: a randomized controlled trial. Archives of Women's Mental Health. 2020 Apr 13;23(2):207-214.

[15] Lever Taylor B, Cavanagh K, Strauss C. The Effectiveness of Mindfulness-Based Interventions in the Perinatal Period: A Systematic Review and Meta-Analysis. PLoS ONE [Internet]. 2016 May [cited 2020 Dec 11], 11(5):1-29. Available from: https://pubmed.ncbi.nlm.nih.gov/27182732/

[16] Stephenson LA, Macdonald AJD, Seneviratne G, Waites F, Pawlby S. Mother and Baby Units matter: improved outcomes for both. BJPsych Open [Internet]. 2018 Apr 19 [cited 2020 Dec 11];4(3):119-125. Available from: https://pubmed.ncbi.nlm.nih.gov/29971155/

[17] RCPsych Public Engagement Editorial Board. Mother and Baby Units (MBUs) [Internet]. London: Royal College of Psychiatrists; 2018 Nov [cited 2021 January 4]. Available from: https://www.rcpsych.ac.uk/mental-health/treatments-and-wellbeing/mother-and-baby-units-(mbus)

[18] NMC. The Code [Internet]. London: Nursing and Midwifery Council; 2015 Jan [updated 2018 Oct 10, cited 2021 Jan 4]. Available from: https://www.nmc.org.uk/standards/code/read-the-code-online/

[19] Segal Z, Teasdale J, Williams M. Mindfulness-Based Cognitive Therapy for Depression. New York: Guilford Press; 2002.

[20] Ghahari S, Mohammadi-Hasel K, Malakouti SK, Roshanpajouh M. Mindfulness-based Cognitive Therapy for Generalised Anxiety Disorder: a Systematic Review and Meta-analysis. East Asian Archives of Psychiatry [Internet]. 2020 Jun [cited 2020 Dec 10];30(2):52-56. Available from: https://pubmed.ncbi.nlm.nih.gov/32611828/

[21] McCartney M, Nevitt S, Lloyd A, Hill R, White R, Duarte R. Mindfulness-based cognitive therapy for prevention and time to depressive relapse: Systematic review and network meta-analysis. Acta Psychiatrica Scandinavica [Internet], 2020 Oct [cited 2020 Dec 10];143(1):6-21. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/acps.13242

[22] Hall HG, Beattie J, Lau R, East C, Anne Biro M. Mindfulness and perinatal mental health: A systematic review. Women and Birth. 2016 Feb;29(1): 62-71.

[23] Shi Z, MacBeth A. The Effectiveness of Mindfulness-Based Interventions on Maternal Perinatal Mental Health Outcomes: a Systematic Review. Mindfulness. 2017 Jan 19;8(4):823-847.

[24] Corbally L, Wilkinson, M. The Effect of Mindfulness‑Based Interventions on Stress, Depression and Anxiety During the Perinatal Period in Women Without Pre‑existing Stress, Depressive or Anxiety Disorders: a Systematic Review and Meta‑analysis of Controlled Trials. Mindfulness [Internet], 2021 Jul [cited 2021 Sept 28],12:2357–2370. Available from: https://link-springer-com.soton.idm.oclc.org/content/pdf/10.1007/s12671-021-01697-3.pdf

[25] Lönnberg G, Jonas W, Bränström R, Nissen E, Niemi M. Long-term effects of a mindfulness-based childbirth and parenting program—A randomized controlled trial. Mindfulness. 2020 May 13;12:476-488.

Letting Go

It seems apt to end the year with letting go of what has passed,
ready to welcome in the new. Here is how it works…

Let go of the past like a tree lets go of its leaves…

You can think of letting go as the opposite of clinging or grasping. When we want something, we cling to it and grasp at it. We become fixated on something. Letting go reminds us not to even push things away. Letting go really means letting be. Allowing things to be as they are, and not getting caught up in not wanting it to be that way, is letting be.
In India, they have a particular way of trapping monkeys. They cut a coconut and put a small hole in it. They tie it at the base of a tree with a banana inside. The hole is created in such a way that if the monkey grasps hold of the banana, they are unable to get their hand out. The fist is too big and so you must let go of the banana to get their hand out. Monkeys don’t want to let go and they become trapped.
Recognise when you are caught by your own desire or attachment. It can be painful but the letting go is the doorway to freedom. This should be practiced over and over again. Every time you catch yourself clinging remind yourself to let it go.

The breath can be a reminder of this. Every time we take a breath in, we have to let it go. If not, there is no room for the next breath. Receive and let go. For this reason, you can practice really letting the breath go by exhaling every out breath fully. Add to this practice by saying in your mind ‘let go’ when breathing out.

Letting go is easier said than done. It is a long process that can be assisted by yoga practice. Sometimes letting go doesn’t always mean relax and instead it can be a painful task. For example, when you are aware of the presence of the painful emotion and you let go the need to distract or fix. Maybe you choose to let go of reactivity. In yoga, if the mind grasps less often, you can be present for a broad range of experiences. It we let go of grasping we no longer experience disappointment.  Letting go can be a quiet affair. Letting go can be a step towards forgiveness. If you let go, you can let the light shine in.

She Let Go - Rev. Safire Rose

She let go. Without a thought or a word, she let go.
She let go of the fear.  She let go of the judgments.  She let go of the confluence of opinions swarming around her head.  She let go of the committee of indecision within her.  She let go of all the ‘right’ reasons. Wholly and completely, without hesitation or worry, she just let go.
She didn’t ask anyone for advice. She didn’t read a book on how to let go.  She didn’t search the scriptures. She just let go.  She let go of all of the memories that held her back.  She let go of all of the anxiety that kept her from moving forward.  She let go of the planning and all of the calculations about how to do it just right.
She didn’t promise to let go. She didn’t journal about it. She didn’t write the projected date in her Day-Timer. She made no public announcement and put no ad in the paper. She didn’t check the weather report or read her daily horoscope. She just let go.
She didn’t analyse whether she should let go. She didn’t call her friends to discuss the matter. She didn’t do a five-step Spiritual Mind Treatment. She didn’t call the prayer line. She didn’t utter one word. She just let go.
No one was around when it happened. There was no applause or congratulations. No one thanked her or praised her. No one noticed a thing. Like a leaf falling from a tree, she just let go.
There was no effort. There was no struggle. It wasn’t good and it wasn’t bad. It was what it was, and it is just that.
In the space of letting go, she let it all be. A small smile came over her face. A light breeze blew through her. And the sun and the moon shone forevermore.

Take a breath to let go of what has passed,
so you are able to welcome in the present.

References
https://safire-rose.com/books-and-media/poetry/she-let-go
https://www.youtube.com/watch?v=bBCithP9JrM

Finding Your Voice

Finding your voice isn’t about finding something new. Instead, you simply find more of you, more freedom to speak and more freedom to express. What limits your voice? What stops you from speaking up? Do you not like what you have to say? Maybe your voice is heard, but not through words. Maybe you are heard through art and expression. Maybe you are already showing who you really are. Remember, your voice doesn’t need to be accepted by others, just by yourself.

If you are struggling to feel your voice aligns with your true self, take what you want to express through these three gates. At the first gate, ask yourself “Is is true?” At the second gate ask, “Is it necessary?” At the third gate ask, “Is it kind?”.

Through opening and closing the throat chakra (or Vishudhi Chakra) by the physical practice of asanas and pranayama, you can support the quest for finding your voice.  The throat chakra is situated near the third cervical vertebrae.  Some of the physical associations are vocal cords, speech and hearing. The associated emotions are honesty, dishonesty and criticism.  It has an energy field known as ‘akash’ which keeps the lower energy currents running smoothly and energises rational thought. The throat chakra has an intelligence that focuses on creativity, especially of the spoken and written word.

Think, how else you can find more of your voice? How can you bring more balance to your throat chakra? Is it through journaling and reflective writing, taking time to meditate and listen within, using affirmations and mantras or speak your truth? Will you start to sing in the car or the shower? Is art your route of expression? Will you use the three gates?

Reflection

Reflection. What is it anyway?

There are two ways to look at reflection.
1. Firstly, the reflection of light, the reflection in the mirror
2. Secondly, reflection in terms of deep thought or consideration

We are going to be looking at reflection as deep thought. Other words to describe this could be consideration, contemplation, rumination and musing.

We fall into the trap of rumination sometimes, going over and over something in our heads. Often this can be because of a really sticky memory, maybe its something trying to process, maybe the attached emotions about the memory or event that make them linger or the intensity or duration of what happened. We can find things really difficult to let go. Maybe we are trying to find answers to an unsolvable issue. If you catch yourself ruminating at unhelpful times or for too long you can begin to wonder “how is this helping me”? And, remember that are memories are often adapted in our mind unconsciously. Our memories are notoriously unreliable. Ask yourself how old that memory it is and ask if it is beneficial to reflect on a story that has been rewritten many times over the years.

Often reflection is a helpful tool. When you are in control of your reflections, it helps you create change in your life and make steps towards this change, it can be a tool to use in positive comparison “Look how far I’ve come”. With reflection you learn and you grow. You get to celebrate the little things and gain a sense of gratitude. With helpful reflection you learn from mistakes and become a better version of yourself. You get to know yourself on a deeper level. The sooner you reflect the more you can draw out.

The key to effective reflection is choosing: when (last thing at night when you are super tired and emotional?), where (in public, behind closed doors, in quiet place in nature) and who to reflect with (yourself, a friend, a professional). Ask yourself how might you reflect (verbally, written, creating art) and why, what purpose does this reflection have? This will help you get out of ruminating.
If you begin reflecting at a time, place etc. thats unhelpful to you, you can say to yourself “I accept the presence of these thoughts, I will make space for them this afternoon, I appreciate something needs to be processed or paid attention to here”. You may need to repeat this multiple times.

Befriending Stress

Make stress my friend? Sounds weird doesn’t it…

Great pre-reading for this is the blogs on the nervous and endocrine system.
For the next few minutes though, we will be looking at the skill of befriending. Befriending in this context means to work with, communicate with, be at ease with and to welcome the concept of stress in our lives. When we do the opposite of this, with something painful or uncomfortable such as stress, the result is actually worse as the situation doesn’t change and the suffering is increased through fighting what already exists. Avoiding or fighting stress only makes it worse! The stress or the thing that is causing the stress doesn’t just go away.

So, we can change the way we think about stress.

• Remember that your body has states of stress (fight, flight, freeze or withdraw) for a reason.

• Your body is trying to send you a message to ultimately keep you safe.

• If we didn’t have stress it would be really challenging to be alert or reach a goal.

• Remember that stress is temporary.

• Remember a time you were really stressed. Are you still feeling stressed about that now? If yes, are you still experiencing the same intensity of stress?

• Stress is vital for a healthy life. It is the ability to move between states of stress and relaxation that brings balance to a human.

• Understand there is likely a valid reason for this stress.

• Remember that not everyone who experiences the same stressful event responds in the same way. You have control over how you respond. You don’t need to react.

So, what can you do?

• Find ways to helpfully deal with stress like reaching out to others or supporting others.

• So now can take a different perspective and use our newfound awareness to be curious. Is stress a physical feeling? Is it an emotional feeling? Is it a story in your mind? Is it a combination of all three and if so, which one starts it all off? If you take the time to get to know stress (through the application of mindfulness), it can start to look like a different beast altogether.

• Discharge the physical sensations of stress safely – go for a brisk walk.

• Chasing meaning is better for your health than trying to avoid discomfort. And so, go after what it is that creates meaning in your life and then trust yourself to handle the stress that follows.

• Use affirmations “I release this energy of stress and replace it with self-compassion and trust”.

In fact, strange as it may sound, stress might even turn out to be your friend. You may welcome stress with open arms. After all, stress has gotten you to this moment today.

Interestingly, people that believe stress can kill die at a much higher rate; yet people who are under more stress, but don't believe or know about its "negative" effects are actually healthier and more likely to live long happy lives.

References:
https://medium.com/@moniquemalcolmhay/4-ways-to-make-stress-your-friend-7e58fcd7058e
https://www.headspace.com/articles/how-to-befriend-your-stress
https://blog.deliveringhappiness.com/blog/making-stress-friend-3-things-know

Being You

Why is it so hard to be you? Can you remember who you were before the world told you who to be? Why do we look at the photo or video and not recognise ourselves? We ask, who am I given the idea that the sum of who I am is my body, my emotions, thoughts or memories? What am I doing here? Is the self constantly changing? Throughout this short blog, I hope to offer some interesting and seemingly contradictory views.

What would you say if it was suggested that ‘the self’ is the simply a concept? We only exist in relation to others, and until we honour that we will always feel something is missing.  Our uniqueness is really a product of everyone and everything we have come into contact with. By not recognising this we can fall into the trap of selfishness. 

And even though we may believe ‘the self’ is simply a concept, knowing who we are is actually the most important thing for us to know. In yoga philosophy, Asmita is one of the 5 obstructions to awareness. This obstruction is the creating a story about who we think we are. When we create a story it changes depending on what we are drawn to etc. Some of the identities we create for ourselves are in an effort to align with our true identity. Is this why we don’t recognise ourselves, or behave in a way that doesn’t align on a deeper level?  Who is the self anyway? If we are trying to investigate, we might find there is no separate, independent, autonomous entity that we actually call the self.

Could it be that… The only narrative that leads us to freedom is that of no story. We otherwise live in a haze or deny our true self so we feel we are living out of alignment. 

Another view is… to have a self-narrative that is healthy and part of this is knowing what gives life meaning for you/what are you doing to actualize this meaning. This is not a self centred meaning but rather responsive to the world and its changes. If we are clinging onto another narrative it can be like clinging onto log out at sea. Yoga is essentially the practice of looking into ourselves. When we loosen the hold on the stories, the true you gets strengthened. Happiness is knowing who you are at all times and in all circumstances. 

Yoga + Philosophy On How To Be You
Sadhanas are the means that we use to identify the sense of awareness which removes confusion, narratives and longings that prevent us from knowing who we really are. Sadhanas peel the onion, allowing us to get to our core. These can be the practices such as yoga, meditation, forgiveness, gratitude, living a balanced life, patience, being a better listener, serving others amongst more. This is how we be ourselves.
Through yoga we can access a deep level of absorption and concentration (this is what Samadhi means) which leads to the insight and experience of our true nature. In the deepest level of samadhi, one gains knowledge of one's inner being or self. 
By doing yoga, we gain an intimate relationship with our body, breath, mind, emotions and sense of purpose. By having a regular practice we begin to develop an awareness that's more dependable than the changing states we experience. This awareness leads towards the concept of the self.

Practically speaking, when it comes to figuring out who we are and what our purpose is, or body is an easy place to start. We can see it and feel it. By working with our bodies we also work with our mind, our heart and emotions at the same time. Asanas act as a container for the inner experience of the self to happen. Just like a river is a container for the steam of water, yoga is a container for the stream of self-knowing.

Just as the universe is a mystery, so are our bodies. Here, we can begin the investigation into the great mystery of being you. The way of establishing the mind in the self should be known as yoga. Yoga is the art of self-enquiry.

 Many people have complex feelings about their bodies, with issues around image, aging, health and discomfort. A different relationship can start to emerge when we learn to use the body as a vehicle for training the mind. We move through the body without judgement, simply being with the body, and thus the practice of this can be quite liberating. 

References:
One Simple Thing: Eddie Stern
A Monks Guide to Happiness: Gelong Thubten

Creating Space

What do we mean by creating space? Well space is an area that is ‘free’ or ‘unoccupied’. The opposite of this is ‘limited’ or something with ‘constraints’. Creating is otherwise known as ‘bringing about’ or ‘making’. So, in creating space we are bringing about freedom. We open and we create availability. You can do this with time, energy, physical space and more.

Creating space is often a term used in yoga without much explanation of what it means. Creating space can mean becoming more present to what is already in our lives then clearing out what doesn’t leave us feeling positive, light, and at peace from one moment to the next. We might create space by decluttering our living spaces or relieving tension from our muscles. We might create space through letting go of thoughts and feelings that are holding us back. By creating space, we allow the new to come in. When we create space we learn flexibility mentally and physically. Let go of what doesn’t serve you.

Anatomy

We can of course make room in your joints. This is often what yoga teachers are referring to. In a healthy joint, space exists between the individual bones that make up the joint. Joint space is maintained by tough, smooth cartilage that covers the bone surface. Stretching improves the range of motion we have in our joints by lengthening the muscles. By moving joints, we also lubricate the moving parts and remove waste in unwanted areas.

Our skeletal system is the chief limit setter for how much openness we can find in an area. Bone may be pushed on bone to create more openness but to no avail. Our natural structure will set our opportunities and our limits. For example, the shoulder has the possibility of more openness than the hip. The top of the neck has more openness than the base of the spine. It is important that the body is this way for it to function. We must not push to go beyond what is possible and necessary. So, we find openness within reason.

We don’t want to create openness where it’s not needed. For example, hypermobility is more sensibly met with strengthening/tightening to bring more restriction and therefore stability to a joint. Our ligaments are the Sellotape of the body, keeping all the bones stuck together. Ligaments will tear when stretched over their natural capacity (6% of their normal length). When its needed, our bodies do it e.g. in child birth, the ligaments around the hips joints relax creating more space. If you’re meeting resistance, instability or pain then listen to your body.

Interestingly we don’t always notice the space we have in our bodies. We tend to notice the space we don’t have. We also only really know what space is because of limits. Like light and dark, we don’t know what one is without the other. See if you can notice the space you already have and then find ways to create more healthy space in your life!

Infertility and Pregnancy

To start we must understand conception to understand pregnancy and infertility.

Conception
1. Eggs and sperm are both produced by a process called meiosis.
2. The egg is fertilised by the sperm. Both these cells (egg and sperm) are called gametes (sex cells).
3. The head of the sperm enters the egg, the tail is left behind.
4. Each of the sex cells have 23 chromosomes in the nuclei.
5. They come together and create 46 chromosomes and the new cell is called a zygote.
6. The cell divides (mitotic cell division).
7. By day 2 there are 4 cells. By day 4 there are many cells and the fertilised egg is on its way to the uterus.
8. Day 7 the cell implants into the lining of the womb.
9. Cytokinesis takes place, and this brings about the separation into two daughter cells.
10. Cells around the embryo produce a hormone called human chorionic gonadotropin and this is what pregnancy tests pick up! PREGNANCY!!

The foetus is protected by the amniotic fluid in the amniotic cavity. The placenta provides the foetus with oxygen and nutrients.

Foetal Development - Let’s name her Polly…

• 6 weeks: Polly is 4-8mm, she has a head, a body and limb buds

• 7 weeks: Polly is 9mm, she has nostrils, lips, a tongue and 4 chambers in her heart  

• 8 weeks: Polly has arms, legs and a face and she is starting to move

• 9 weeks: Polly is 2cm and her cartilage is turning into bone, the placenta is forming

• 11 weeks: Polly is 5cm and she has tooth buds

• 12 weeks: Polly is 8cm and she has most of her main organs including kidney function

• 13 weeks: Polly is 9cm, she can suck, frown and clench her fists

• 14 weeks: Polly is 11cm and her heart is beating double speed

• 16 weeks: Polly is 14cm, she has toes and fingers, she can swallow and wee

• 18 weeks: Polly is kicking

• 19 weeks: Polly is 20.5cm and is sucking her thumb

• 20 weeks: Polly is 25cm we can now see on the ultrasound that she is a girl

• 22 weeks: Polly is covered in little foetus hair, and she now has toenails

• 24 weeks: Polly has sharper hearing, she is more obviously awake or asleep now

• 25 weeks: Polly is 30cm and has her own finger prints

• 27 weeks: Polly is 31cm, slim and has no fat on her body

• 28 weeks: Polly is 32cm and has clear rest and wake time

• 29 weeks: Polly is 34cm putting on an 1oz of weight a day

• 32 weeks: Polly’s lungs mature

• 35 weeks: Polly is practicing breathing and sometimes gets it wrong by swallowing amniotic fluid

• 36 weeks: Polly is 44cm and can engage her head

• 39 weeks: Polly is 48cm and her skull bones slide over each other to get ready for birth

• 40 weeks: Polly is about 50cm and she is ready to see the world. The membrane of the amniotic cavity breaks and amniotic fluid is released.

Infertility

For some people this doesn’t happen and the reason is unexplained. Infertility is when a healthy couple can’t conceive despite having regular sex. Subfertility is when people have trouble conceiving or they have multiple miscarriages. Subfertility appears to be on the increase, sadly. It is estimated that 1 in 7 couples will experience difficulties. Certain conditions like polycystic ovaries can make conception less likely. There are two types of infertility…

Primary Infertility: inability to conceive
Secondary Infertility: a couple have conceived in the past but now can’t get pregnant

It can take up to 2 years to conceive. However, a GP may refer onto more specialist services between 1 and 2 years. Tests can include sperm tests, ovulation tests, hormonal tests, checking fallopian tubes are clear and a laparoscopy.

Treatments available are:
1. Hormonal treatments
2. Artificial insemination
3. Intrauterine insemination
4. In vitro fertilisation
5. Egg and sperm donation

Complementary Therapies

Infertility can be emotionally and physically challenging to say the least. Complementary therapies can be really helpful in assisting with the emotional and physical challenges. Once pregnant, therapies can often help with the symptoms – however remember to always make sure the therapist is specially trained!

Mood

What is it?

“A persistent and sustained emotion that colours the perception of the world”

(Norman and Ryrie)

Mood is different to ‘affect’.  Affect relates more to the emotional weather (the immediate expression of emotion). Mood is more of a sustained emotional ‘climate’. Common examples are depression, elation, anger, anxiety, irritability and euthymia (normal/tranquil).
It is typical in mental health settings to assess someone’s mood when looking at their mental health. For example, someone could have a reduced emotional response (flat) for a prolonged period which would suggest an episode of depression.

The Brain

The limbic system, namely the amygdala, controls emotion and mood. The hypothalamus in the brain also helps manage or regulate mood. However, it’s hard to separate out mood from the body as many systems have a role to play including the hormonal system and nervous system.

Mood can be affected by:
1. Biology – hormones and brain chemicals
2. Psychology – personality and learned responses
3. Environment – illness and stress

Fluctuations and Extremes

We all experience fluctuations in mood. One day we might feel a little low and by the end of the week feel so amazing. Mood changes are hopefully manageable and are expected part of life. Without dark, we don’t have light. Without sad, we wouldn’t know what happy is. However, extreme darkness (sadness) and extreme light (happiness) causes problems for people. One day someone could be suicidal and by the end of the week be 10 out of 10 happy. It’s a challenge to follow for the individual as well as their loved ones. Sometimes someone can feel a mood for a really sustained period of time and not experience a full range of emotions. This lack of natural fluctuation is limiting for the individual. It’s also challenging for people around them.

Mood Disorders – DSM5

There are a number of mood disorders in the diagnostic manual. The well-known ones are Bipolar Disorder (I and II) and Major Depressive Disorder. With Bipolar Disorder people experience extreme and prolonged highs and lows of emotion. This looks different for each individual. With Major Depressive Disorder people experience extreme and prolonged low mood. Extremes of emotion can be extremely dangerous.  See the below link to find out more about the changes to mood disorders in the DSM5. Please avoid self-diagnosis and seek professional help if you feel you experience extreme moods.  

Complementary Therapies
As we know, the environment can affect our mood. So, getting a massage can be relaxing, using a citrus oil can be uplifting and reiki can feel balancing. If you are interested in how to influence your mood with complementary therapies let me know! Remember that exercise and diet are also hugely influential for mood.

Look after yourself and see you next month!

References
Wright, K. M. and McKeown, M. (2018) Essentials of Mental Health Nursing. London: Sage Publications.  
Norman, I. and Ryrie, I. (2013) The Art and Science of Mental Health Nursing Principles and Practice.  Berkshire: Open University Press.
DSM-5 and Psychotic and Mood Disorders
Parker, G. F. (2014) DSM-5 and Psychotic and Mood Disorders. Journal of the American Academy of Psychiatry and the Law Online, 42(2), pp. 182-190. Available at: http://jaapl.org/content/42/2/182

Menstrual Cycle and Menopause

This blog hopes to offer a brief summary of the menstrual cycle and menopause. If you want to know more, please either speak to me or use an NHS source.

Menstrual Cycle

The menstrual cycle prepares the body for reproduction. Typically, periods start at around aged 10-14 years old. The average cycle is 28 days although they can vary from 24-35 days. Some women have irregular periods. Day 1 of the cycle is counted as the first day the period starts.

There are three phases. First, the follicular phase, second is ovulation and then the final phase is the luteal phase.

1.       Follicular Phase: The follicular phase starts with the womb lining breaking down (your period).  It typically lasts about 5 days but can be shorter or longer. Then following this, a hormone is produced that stimulates the ovary to produce oestrogen and this stimulates the lining of the uterus to grow again in preparation for pregnancy.

2.       Ovulation: This is when an egg is released from its follicle. There is a half degree drop in body temperature and a change in female discharge. Some people can feel a slight pain when ovulation happens. Which ovary releases the egg is random – they don’t often alternate. The egg can only be fertilised in a window of 12-24 hours.

3.       Luteal Phase: The luteal phase lasts the longest of the 3 (a total of 14 days). The empty follicle is stimulated and releases hormones that encourages the continued thickening of the womb lining. If pregnancy doesn’t occur, then hormone levels drop and the cycle starts again.

Irregular Periods

Irregular periods can be caused by many things including physical upsets, emotional upsets, stress, contraception change, thyroid problems, and hormone imbalance.
Hormone imbalance can happen due to weight loss or gain, heavy exercise, stress, or illness.

Irregular bleeding is common in the first few years during puberty. It can be difficult to know when a period is coming due to ovulation being 14 days before the start of a period. It makes sense that the womb lining (endometrium) gets thickest around day 14 to day 20.

Menopause

The menopause is the process towards the menstrual cycle ending. It typically happens around the ages of 47-52. For some, periods just stop but generally speaking, ovulation becomes erratic and therefore there is a change in a woman’s periods.

The menopause results in the reduction of oestrogen being produced and this can cause a range of symptoms:
- Hot flushes
- Headaches
- Night sweats
- Irritability
- Insomnia

There are many physical changes, but I shall just name a few: weight gain, reduction in vaginal secretions, the uterus shrinks and loss of bone bulk making osteoporosis more likely. Hormone replacement therapy can help with symptoms, but this doesn’t come without risks. Please ask your health care provider if you care considering this.

Fun Fact: Men experience a psychological menopause that results in tiredness, a change in body shape, a reduction in sex drive and aches and pains. It is sometimes compared with the well-known male ‘midlife crisis’. Women have a reduction in hormones, while men keep producing testosterone into their 70’s.

Complementary Therapies

Reflexology, essential oils, massage, reiki and yoga can all help with the range of experiences women go through relating the menstrual cycle. If you are struggling with your cycle or the menopause, please get in contact to find out what complementary therapies can do for you!

PLEASE GET YOUR CERVICAL SMEAR TEST TO DETECT PRE-CANCEROUS CELLS

The Reiki Principles

Dr Usui (founder of Jikiden reiki) created some principles or precepts to help people live a happier life. The principles are taught on the first reiki course students attend. Students are asked to repeat these principles daily. I have memorised them in Japanese, however each one is listed below in English and explained a little more.

-          Just for today
Typically, this is added before the rest of the principles. So, for example the principles would be just for today, do not be angry and just for today, do not worry etc. I however like to use this as a separate principle. So, I find it useful to remember that no matter what is happening it is ‘just for today’ and it will pass.

-          Do not be angry
It might be more helpful to remember this as a suggestion to let go of anger that doesn’t serve you rather than an instruction to let go of all anger.  Anger has a function and is sometimes helpful if channelled appropriately, so this principle is all about the letting go of the excess anger that is causing you suffering.  

-          Do not worry
Again it might be more helpful to think of this as a suggestion to let go of worry. Worry is a reaction to the unknown or predicted future. The future hasn’t happened yet and so worrying about it is a waste of effort and energy. Worry (or fear) is also a helpful emotion (as it keeps us safe) and so worry where due is important too. Reduce your suffering by letting go of worry that’s not required.

-          Be grateful
Having gratitude for what and who you do have in your life increases your happiness. This precept is all about taking the time to notice the goodness around you. Life is challenging enough without the added misery of not noticing the good things.

-          Do your work diligently
This precept is about doing what you do with dignity, care, conscientiously and with respect. Work, volunteering or having a hobby is vital to our sense of self and self-worth. To increase happiness, we can do what we do with care.

-          Be kind to others
Being kind to others is important to increase happiness. Being considerate to all things (people, animals, plants etc) means you are limiting the suffering you are inflicting on the world. Regardless of what your belief system is, acceptance, understanding and compassion can only help.

Reiki remains non-religious in that it doesn’t belong to one faith system. These principles can be found in many religions but also some could be considered universal truths. It is worth remembering the principles as they apply to your life. You may reflect on one of the principles that could require more attention e.g. if you have lost your daily practice of gratitude.

If everyone practiced these precepts, the world would be a much better place.

While no-one can claim to be perfect, certainly we can all make an effort to live in closer to this way. Your reiki practitioner should not only repeat these daily (to keep them fresh!) but also practice them too. Jump on board with these principles and see how it can change your life for the better.

If you are interested by reiki, please read reiki story blog from August. As always if you have any questions please reach out.

Sound Therapy

What is it?

“Sound Therapy uses sound, music and specialist instruments played in therapeutic ways, combined with deep self-reflection techniques to improve health and wellbeing.” British Academy of Sound Therapy

A session typically lasts about an hour. It can be delivered in a group or 1:1 setting. The client tends to lie down (fully clothed) and the sound therapist uses the instruments in such a way to bring back natural balance to the body. Instruments generally used are Himalayan and crystal singing bowls, gongs and tuning forks. Sometimes percussion instruments such as rain sticks, shakers and chimes are used too. Vocal techniques can be included in the session.  

How does it work?

 “Everything in life is vibration”

Albert Einstein

We come back to the old chestnut of everything in life is energy in different forms. As we have said before, everything is vibrating. To come back to theory - frequency is how often per second that something vibrates, and it ends up looking like a wave. Frequency can measure material things such as sound but also things like light.  Sound is part of the vibration, not the vibration itself. As, depending on the frequency and situation we can see, feel, hear sound. Think of ripples in the water when a pebble is dropped. When we hear the ear drum picks up on the vibrations. Sometimes there is vibration that we cant see, feel or hear due to our senses not being able to pick it up and process it - think about ultrasound without technology to see the picture!

The theory with sound therapy is that we all have different frequencies within us and when that frequency is matched with another frequency, it becomes stronger. This is the theory of resonance.

To make this more tangible, sometimes people give off ‘vibes’. People are naturally drawn to others who are on the same level as them e.g. happy people drawn to happy people, angry people drawn to angry people. These two groups of people will find this energy is increased. If someone is vibrating at a lower ebb, those at a higher ebb are aware and might even get drawn into this new lower vibe – or vice versa.

And so, sound therapy is based on the idea that vibrations will raise or lower someone’s frequency to bring back balance into the body. The aim is to restore the body back to its natural vibration, much like kinesiology.

Why is it helpful?

The joy with sound therapy is that is super accessible. It’s non-invasive and kind the body, with no nasty side effects. It may even bring you joy if your brain processes the sound as pleasant. A personal benefit, I have found, is being in a prolonged meditative state. I have also seen images that have meaning or that don’t. Following a session I typically feel oooober relaxed - like I’ve been asleep for a million years. Others report healing on emotional, mental and physical levels.

Where did it come from?

Like many healing methods, sound therapy came from the East. Ancient texts believe that sound is at the seat of existence. For a long time, the didgeridoo has been thought to have healing properties.
Healing temples used sound as one of the methods to being balance back to humans. Ancient Greeks used sound as a healing method also. Like anything, sound therapy travelled the world and met the needs of the people at the time.

While I currently use sound in my yoga classes e.g. singing bowl, I feel that to get a proper understanding of what sound therapy is like you could try a session. I can recommend many people, but namely Sonic Spa whom I have a long history of sound healing with (even through the pandemic virtually!). They are based in Andover, UK. Try it for yourself and see… https://www.sonic-spa.co.uk/

If you have any questions, let me know!!

References:
https://www.britishacademyofsoundtherapy.com/what-is-sound-therapy/
Sound Therapy Online Course Notes