REDUCE YOUR STRESS LEVEL BY 60% ALMOST INSTANTANEOUSLY!
There is nothing demanding about looking at a fractal.
Fractals are patterns found in nature, such as the petals of a flower, a spiderweb or a snowflake. Even your body is full of fractals! Consider your veins, nerves, lungs….all fractals. Patterns are the spectacular building blocks all around us, within us and outside of us.
Stare at the swirling pattern of a succulent for a calming effect
Guess what? Taking time to gaze at fractal-rich patterns almost instantaneously reduces stress and produces relaxation.
Flowers are not just pretty and pleasingly fragrant. By taking a moment to gaze at the beautifully repeated petal pattern you’ll begin to feel tension melting away
Think about the lovely sense of calm you experience after staring up at the clouds, watching the ocean waves roll one after another or looking at the branches of a tree sway in the breeze. You can thank the fractals. The repeating patterns found throughout nature in trees, clouds, plants, flowers, rivers and coastlines are simply stress reducing magic 💫.
Before you blow away the dandelion fluff with a wish be sure to take some time to look at its relaxation inducing pattern Look upwards for a calming treat from the artistically patterned branches of a tree Vegetables can benefit us in many ways, but who knew that taking a minute to look at the swirling pattern of Romanesco broccoli can help soothe anxiety!
Fractals images can be found in artwork, sculptures and architecture.
Fractal style artwork
Just sit back and enjoy these stress reducing videos. 💛
Way, way back, decades ago, the word chakra came up in a conversation. The term was unfamiliar to me at the time so I searched my brain for some frame of reference 🤔. Nada, nothing, zero. My interest was piqued! This was the start of my adventure into a deeper understanding of our energy system.
Chakra literally translates to “wheel” ☸ We have seven main chakras beginning at the base of our spine up to the crown of our head. I find their influence on our mind, body and spirit fascinating! These powerhouses of life force energy spin independently but work interdependently. The free-flowing energy is part of our system that keeps us vibrant and healthy ✨
Physical, emotional or spiritual disruption may occur if one or more of our chakras becomes blocked, clogged, stagnant… whichever word you choose, the meaning is the same, energy has stopped flowing freely. Guess what? Chakras can be opened and healed using various methods which allow the energy to run through them freely so harmony 💫may exist among the physical body, mind and spirit.
Root Chakra ~ “I am” The root chakra, also known as the tribal chakra, represents our foundation. It is located at the base of our spine and gives us the feeling of being grounded. It is our connection to familial beliefs which help form our identity and sense of belonging.
When the root chakra is open, we feel confident in our ability to withstand challenges and stand on our own two feet. When it’s blocked, we feel threatened, as if we’re standing on unstable ground.
Location: Base of spine What itcontrols: Survival issues such as financial independence, money, and food
Sacral Chakra ~ “I feel” The sacral chakra helps form how we relate to our emotions and the emotions of others. This partnership chakra pushes us toward relating to external forces, discovering relationships outside of tribal authority and exploring power of choice. It also governs creativity and sexual energy.
An open sacral chakra supports enjoyment of life through the senses and a feeling of well-being. Those with a blocked sacral chakra could feel a lack of control in their lives.
Location: Lower abdomen What it controls: Your sense of abundance, well-being, pleasure, and sexuality
Solar Plexus Chakra ~ “I do” The third chakra, the solar plexus chakra, speaks to your ability to be confident and in control of your life. It relates to our personal power in relation to the external world. Think back to the last time you had butterflies or felt a pit in the stomach: That’s the third chakra at work.
If your solar plexus chakra is blocked, you might feel overwhelming amounts of shame and self-doubt. Those with open solar plexus chakras are free to express their true selves.
Location: Upper abdomen in the stomach area What it controls: Self-worth, self-confidence, and self-esteem
Heart Chakra ~ “I love” The heart chakra is the central powerhouse of the human energy system. It is the bridge between the lower chakras (associated with body) and the upper chakras (associated with spirituality). As the name suggests, this chakra can influence our ability to give and receive love—from others and ourselves.
Someone with a blocked heart chakra will have difficulty fully opening up to the people in their life. If someone’s heart is open, they can give and receive love freely, experience deep compassion and empathy.
Location: Center of chest, just above the heart What it controls: Love, joy, and inner peace
Throat Chakra ~ “I speak” The throat chakra gives voice to the heart chakra and controls our ability to communicate our personal power. The fifth chakra involves the power of will and learning the nature of choice.
When it’s functioning at full capacity, it allows us to express ourselves truly and clearly. Someone with a blocked throat chakra will feel like they have trouble finding the words to say how they truly feel.
Location: Throat What it controls: Communication, self-expression, and truth
Third-Eye Chakra ~ “I see” The Third-Eye chakra correlates to our mental abilities, psychological skills, and how we evaluate beliefs and attitudes. It controls our ability to see the big picture and connect to intuition. Think of it as the eye of the soul: It registers information beyond the surface level.
A blocked third eye chakra can manifest as fear of the unknown, feelings of inadequacy, difficulty concentrating and anxiety. Visions and intuitive hits are not uncommon for someone with an open third-eye chakra.
Location: Forehead between the eyes What it controls: Intuition, imagination, and wisdom
Crown Chakra ~ “I understand” The crown chakra, the highest chakra, sits at the crown of the head and represents our ability to be fully connected spiritually. It is the entry point for human life-force, which pours endlessly into the human energy system from a greater source.
When you fully open your crown chakra you’re able to access a higher consciousness.
Location: The very top of the head What it controls: Inner and outer beauty, spiritual connection
“The loss of normalcy; the fear of economic toll; the loss of connection. This is hitting us and we’re grieving. Collectively. We are not used to this kind of collective grief in the air.“
Yin Tang– My FAVORITE point! Located at the mid-point between your eyebrows. Place your index finger, middle finger or thumb between your eyebrows. Apply gentle pressure for at least 60 seconds or up to 5 to 10 minutes. Yin Tang is also known as the “third eye”. You may choose to move your finger in a gentle circular motion on this point. Can you feel the stress melting away?LV3 – Located on the foot between the big toe and second toe. This is a very effective point for releasing stress! Place your finger on the web of skin between the two toes and slide your finger up between the bones until you feel a depression before your metatarsal joint. The point may feel tender. Acupuncturists refer to this as “active”, and use it as an assessment tool which indicates an area that needs attention. Apply gentle pressure for 60 seconds or longer.ST36 – An effective point for stress, fatigue, strengthening Qi and general wellness. This point is located four finger widths below the kneecap, on the outside, in the depression between your shinbone and muscle. Apply pressure for at least 60 seconds or longer. ST36 is helpful in providing stability and grounding.LI4 – A point located on your hand at the thick point of the muscle between the thumb and index finger. Holding or massaging LI4 may assist in combating stress, relieving headaches, moving stagnant energy and supporting the immune system. This is a very easy point to access anywhere at any time. It may feel achy, especially if it needs a little TLC.
“Embracing the truth that all things inevitably must end encourages us not to wait in order to begin living each moment in a manner that is deeply engaged.” ~ Frank Ostaseski
Touch is the first sense to develop in our bodies and may be the last sense to fade.
Touch is our instinctive form of communication. When we are born we discover the people and objects around us through touching and develop our physical relationship with our bodies through tactile exploration.
Touch is as natural a need as food and water. In the 13th century a study was performed by the German Emperor Frederick. The Emperor was curious to know what language children would speak if they were raised without hearing any words at all. The nurses were instructed to feed a group of infants, but not touch or talk to them. The infants never learned a language. They all died before they could speak. Frederick unwittingly made an important discovery: Tactile stimulation can be a matter of life and death.
As confirmed by Tiffany Fields, Director of the Touch Research institute at the Miami School of Medicine, a simple touch of a hand on the shoulder or an arm around the waist can:
Lower blood pressure
Stabilize heart rate
Stimulate the release of endorphins, the body’s natural pain suppressors
How does the simple act of touch have such a profound effect on another living being? There are as many as 5 million touch receptors in the human skin. These receptors send messages along the spinal cord to the brain. Providing care through massage and intentional touch literally transmits messages to the receivers brain.
How is Massage in Hospice Different from Typical Massage?
Massage Therapy in Hospice requires a physicians order. Massage is nurturing, deliberate and provides the comfort and tranquility a dying person deserves.
As the physical and mental functions of the hospice patient slow down so should the approach of care. Typical massage such as deep tissue or hot stone massage is not appropriate at end of life when the patient is in a fragile state.
The massage may take place wherever the patient is most comfortable. This could be a chair, a bed or a sofa. Transferring or adjusting location may be unsafe and possibly exacerbate pain and/or confusion.
Presence and intention are most significant when working with the dying. Massage is delivered slowly, gently and deliberately. Techniques may include, stroking, soft compressions, rhythmic movements, very gentle kneading and holding. Sometimes a gentle lift and reset of the extremities may produce relief.
Each visit is tailored to meet the ever-changing needs of the patient. Often, the massage is focused to one or two areas of the body such as the head or the feet. The length of each session varies according to individual needs and response.
These focused sessions often produce comfort, relaxation, improved sleep, ease of tense muscles and feelings of being cared for and loved.
Dying persons are vulnerable. This depth of vulnerability requires the practitioner to create a safe environment or container in which the dying person feels that his or her vulnerability is witnessed, validated and honored. ~ Irene Smith, Everflowing
Benefits for the Dying
Non-pharmacological treatment for pain
Deep relaxation
Releases endorphins
Physical, mental and emotional comfort
Improves sleep and eases tense muscles
Aside from the physical response, touch provides the hospice patient with an opportunity for quiet reflection as they focus on the touch experience. These moments of quiet reflection may allow one to recall life’s experiences with a deeper insight into the feelings connected to these memories.
Focused or intentional touch can convey a message of being cared for, being safe, worthwhile and being connected to a greater whole.
Feelings of safety and belonging help the patient develop a more positive relationship with their physical body and in turn with their dying process. This helps ease feelings of anger, depression and fear.
Touch provides the patient with one-on-one social contact and thereby assists in easing feelings of isolation and loneliness. These stressors often contribute to physical and emotional pain.
Easing the stressors that contribute to the experience of pain in conjunction with the stimulation of endorphins makes touch a wonderful partner in controlling pain.
As the hospice patient loses the ability to utilize typical forms of communication, a new means of communication may be established through touch by family, friends and caregivers.
By supporting feelings of emotional safety and easing a portion of the physical and emotional pain experienced by the hospice patient massage/touch may also help ease a bit of the stress that the family and health care team often experience in providing care to the dying.
As the “death positive” movement continues to grow, the inclusion of massage therapy and other complementary therapies are becoming part of the norm in hospice care, rather than the exception.
“One great lesson is dying people are still living. Dying is these final moments of a life, and therefore a very potent, essential, really concentrated part of life. But it’s a part of life. That’s the first lesson… ‘Oh, right. Dying’s part of the deal, and I’m still living when I’m dying.’” ~ BJ Miller
BJ Miller is a hospice and palliative care specialist at UCSF Health. He shares his own story and valuable insight to the dying process in the links below.
Sometimes it’s challenging to find balance once we feel overwhelmed or anxious. Interrupting the cycle of worrisome thoughts can be helpful in taking the edge off and resetting to a space of equanimity. Next time anxiety begins hijacking your mind and body, give one of these anxiety reducing methods a try
Breathe Yourself Calm Breath is one of our best defenses against stress, fear, and frustration. When we find ourselves in a heightened state of anxiety the first step is to calm the sympathetic nervous system. This is the part of our nervous system that activates the fight or flight response. A simple way to restore equanimity is with long, deep breaths. So, let’s give it a try.
Start by taking a full breath, counting five on the inhale 1..2..3..4..5
Pause at the top of the inhale as long as is comfortable to do so, perhaps 3-5 seconds
Now, on the exhale, count down 5..4..3..2..1. With the exhale, purposefully allow the tension to take leave of your body and mind
You may choose to pause at the bottom of the exhale if it feels right for you
With just this first intentional breath, you have begun to calm the nervous system
Continue this breathing pattern 3-5 cycles or, until you feel soothed
Quick CalmingMethods
Grab two ice cubes. Hold them in each of your hands for a few moments.This “cools” the brain and brings down anxiety
Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety subsiding. Counting can relax you because it gives you something to focus on besides your anxiety
Simply push against the wall with flat palms and feet planted on the floor for 5 to 10 seconds. Placing the weight of our body against a solid, immobile surface and feeling the pull of gravity is stabilizing, even on a subconscious level
Move You Body to Ease Your Mind Go for a walk, jog, do jumping jacks, skip down the sidewalk, bike or walk up and down the steps. Exercise brings down anxiety FAST! It doesn’t have to be intense, find the type movement that feels right for you.
Stretch We tend to contract during stressful times. Everything contracts. Our mind, as our thinking loops in a tight circle, our bodies stiffen, it even shows on our faces with furrowed brows, a tightened jaw and pinched mouth. Our muscles shorten and become less flexible causing discomfort. Stretching releases physical tension, changes focus to body and breath providing overall expansion and relief! Yay!
Having trouble getting started? This is a simple and effective stretch – lay down on the floor, legs extended, arms up over head – imagine your hands and your feet are reaching toward opposite ends of the room. Don’t force anything, stretching shouldn’t hurt. It should have you feeling like a bowl of pudding! Don’t forget to BREEEEATHE
Imagery It’s helpful to shift our minds by using our imagination or connecting with memories of safety and happiness. The brain doesn’t know the difference between reality and imagination. Cool, huh?
By getting in touch with a happy memory or visualizing a positive experience your body will begin to release neurotransmitters that counteract the stress hormones. Buh, bye cortisol!
This imagery can be a special moment with a loved one, a relaxing day on the beach, an exhilarating hike or the loving embrace of someone special…. let your memories and/or imagination roam to happy places. Imagine the feelings, sounds and scents that might be part of the memory/visualization.
You can easily drift toward this delightful place in your mind when you feel anxious in the future.
What’s Your Mantra? Find your personal mantra, repeat everyday and many times throughout the day. Repeat to yourself or out loud. You may already have a mantra. That’s great!! Use it! If not, here are some examples: A Chant: “Om”….Ommmmmmm ~ the “m” vibration is so nice for the brain Self-loving: “I am enough” or “I am kind, I am loving” AFavorite Quote: “One day at a time” or “What we think, we become” Positivity: “I breathe in peace, I breathe out peace”, “I Choose Love” or “I am grateful” A Mantra holds a different meaning for each of us. It may reflect something you are experiencing right now, who you are at a soul level or how you express yourself to the world. Mostly, it should feel beautifully aligned with your heart, head and spirit as the words move comfortably across your tongue
Self-Compassion
“This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment. May I give myself the compassion I need” ~~ Kristen Neff
What words do you need to hear to comfort yourself during troubling times? It’s okay to feel cranky, angry, sad, scared. Give yourself permission to sit in your feelings without judgment. By tending to difficult emotions mindfully and with self-compassion you learn how to work with them rather than stuffing them away. 💛 Take a moment to place your hand over your heart, or maybe on your tummy, talk to yourself in a warm and compassionate voice. What would you say to a loved one? Now, say those words to yourself. Reassure yourself. Soothe yourself. Be kind to yourself 💛
Laughter – Humor
What’s Forrest Gump’s password? 1forrest1
😂 I heard all of you reading that just the way Jenny said it in the movie!
Try to laugh at least once a day. If you’re having trouble finding things that make you laugh, don’t worry, I have a boatload of corny jokes!
Watch funny animal videos, comedy shows and maybe standup comedians- there are a bunch available on Netflix. Chat/text with your humorous friends regularly!
“If you wish to provide peace, provide peace for another“~~ Dalai Lama
With deep gratitude and awe for each of you who selflessly provide an incredible sense of peace to others, may it return to you tenfold as peace in your heart, peace of mind and peace in your soul.
