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Balance Restore Rejuvenate

0 In Ayurveda/ Balance Restore Rejuvenate/ Life

3 Ways to Jump-start a Digital Detox

(Apologies for the weird formatting!  WordPress is not my friend today.  haha!)

Happy Fall!  Up here in the Pacific Northwest, the leaves are starting to change, the air is a lot crisper, and I’ve brought my sweaters out.  It’s glorious. 

The change in seasons has inspired a change in focus for my Ayurveda work and I’m excited to share the details with you!

You can read all about the changes on my FB page, but here it is in a nutshell:

As a busy corporate warrior myself, I find Ayurveda absolutely essential to maintaining balance and making wise choices about where to focus my fire power.
 
 
I am finding myself more and more drawn to working with powerhouse professionals who know they are capable of achieving more but need a little boost (and practical go-to skills) to quiet the noise, get focused, and learn how to triage in the workplace without spending all their social capitol (or putting their health at risk).

One of the best ways to jump start this work is with a Digital Detox.  

It’s time to take a stand and make your tech work for YOU instead of the other way around.

Here are 3 things you can do right now to free up brain space:

              1.  Turn off push notifications for all non-essential apps on your smartphone.  

              2.  Schedule at least one 15 min. break in your calendar.  (Mark the event as ‘private’ if you are concerned about push back.)  And then TAKE THOSE BREAKS.  Use them to meditate, breath, etc. 

             3.  Put your phone on silent when you know you’re not on-call.  Vibrate mode is still disruptive (not just to you but also your loved ones!) so I encourage my clients to put their phone on silent when not on-call.  You’ll be amazed at the brain space this frees up!

Keep an eye on your inbox for more tips, relevant articles, and challenges soon.  

(Spoiler Alert: I’m prepping a 5-Day Digital Detox Challenge for launch in the next few months!!)

I challenge you to reject the glorification of burnout.  If you’re ready for a new paradigm, get in touch with me asap.  www.katiemeyer.com/schedule

To your success,
Katie

0 In Balance Restore Rejuvenate/ Life

Beware the B*#@S*%&: Essential Questions When Looking For A Holistic Health Provider

[Sunday Rant!]

A client of mine has been suffering from vertigo, anxiety, and a whole host of other things for years and has seen ‘doctor’ after ‘doctor’ with no results.

(I’m guiding her through my methods of mindfulness-based stress reduction but I feel it’s important for her to have someone local she can meet with regularly)

I finally said ‘Ok, who are these people? I want to research them!’ and found that they were all quacks! Seriously, one guy said he could cure cancer with his own ‘proprietary blend of microbiome enhancing supplements’ Oh, he also had a skin care line.

No. Just no.

It is EXTREMELY important to know how to navigate the alternative medicine world and learn how to spot the BS early and often.

Why?

There are people out there who will prey on your desperation to feel better. They’ll say all the right things but when you get down to the nitty gritty, their methods are flimsy (at best) or dangerous (at worst).

What really bites me though are people who’ve actually gone to medical school but then switch to ‘alternative health’ and use the social proof of their medical degree (although their license may have lapsed) to manipulate people into buying their junk.

Don’t get me wrong: I’m all about alternative medicine. I think our western medical mindset can often miss the connections between symptoms and it’s important to find a practitioner you trust to help you interpret data and offer more natural therapies.

But you need to know how to spot the snake oil.

So as I’ve been looking for practitioners in my client’s area, these are the questions I’m asking:

1. Are they board-certified and if yes, by whom? If offering lineage-based teachings (like spiritual-based meditation), who is their teacher and what is their lineage? An ethical practitioner will be happy to tell you all about their mentors and lineage.

2. Do they have any peer-reviewed articles published? If yes, are they linked? If they link to research, is it solid research that’s peer-reviewed (instead of self-published)?

3. Are they enthusiastic about a collaborative care model? It’s a red flag when a practitioner (of any kind!) is unwilling to collaborate with others to help you feel better. ‘My way or the highway’ does not a happy healthy person make.

4. What does your gut tell you?

That last one is really important. Listen to your gut.

Does it seem weird that this person is listed as a cardiologist but he’s selling vitamins and skin care and telling you he can cure cancer? (seriously, that’s what this guy had on his website)

Do they make wild promises that seem too good to be true?

Will they have a quick phone consult with you to ensure they’re the right fit for you?

And more.

Step into your power place. Let got of ‘being nice’ and don’t stay silent because you are ‘afraid of hurting someone’s feelings’. Ask questions and get more information.

We are our own best health advocates and it’s super important that we build the RIGHT team around us to support our wellness.

 

0 In Ayurveda/ Balance Restore Rejuvenate/ Seattle

Yoga Nidra: the best rest you’ve ever had

Hello, dear ones!  I hope spring is treating you well thus far.  

Today, I want to talk about Yoga Nidra and explore some of the ways this powerful practice can help you cultivate joy, body awareness, well being, pain reduction, and relieve (and ultimately cure!) PTSD, anxiety, and depression.

If you’re like me, you’re probably thinking “Woah, Katie, those are some strong claims.  Back that up with data!”.  Not a problem.  Yoga Nidra, specifically the iRest modality, is an approved treatment (adjunctive or on its own) for military veterans across the US, Canada, Australia, and the United Kingdom and more research results can be found here, here, and here.  In short, this mindfulness meditation practice is powerful stuff and all it takes is a willingness to try and a helpful guide…like me!

Yoga-Nidra..

 

 

 

 

 

 

 

 

Yoga Nidra translates to ‘Yoga Sleep’ but the ultimate goal is to increase self-awareness so we can have more control over our thoughts and feelings rather than be controlled by them.  It’s rooted in tantric philosophy and is many thousands of years old.  But practically speaking, you’ll feel a deep sense of rest and rejuvenation after just 1 session.

What does a Yoga Nidra session look like?  

First, we’ll start by making you as comfortable as possible.  You will lay on the floor and I’ll place bolsters under your legs and arms, a pillow under your head, an eye mask on your face, and tuck you in with a nice warm blanket.  Prepare for bliss!  From there, I will lead you through a series of guided meditations and body sensing exercises that will help you relax deeper and deeper.  You may fall asleep.  This is normal!  When the session concludes, I’ll gently bring you back to the present moment by making a tone with a singing bowl.  A full session take about an hour.

You’ll find the 10 components of Yoga Nidra below.  Feel free to read them over and ask me any questions you may have.  Then, schedule a session with me!  No matter your dosha, you’ll benefit from Yoga Nidra and I look forward to joining you on your journey to bliss.

Much love,

Katie

10 Steps of Yoga Nidra  (Retrieved from Yoga Journal)

  1. Connect to Your Heartfelt Desire. Bring to mind your heart’s deepest desire—something that you want more than anything else in life. Perhaps it is a desire for health, well-being, or awakening. Feel this heartfelt desire with your entire body while imagining and experiencing it in this moment as if it were true.
  1. Set an Intention. Reflect on your intention for your practice today. It might be to relax and rest, or to inquire into a particular sensation, emotion, or belief. Whatever your intention, welcome and affirm it with your entire body and mind.
  1. Find Your Inner Resource. Bring attention to your Inner Resource, a safe haven within your body where you experience feelings of security, well-being, and calm. You may imagine a place, person, or experience that helps you feel secure and at ease and that helps you feel within your body the sense of well-being. Re-experience your Inner Resource at any time during your practice or in daily life when you feel overwhelmed by an emotion, thought, or life circumstance and wish to feel secure and at ease.
  1. Scan Your Body. Gradually move your awareness through your body. Sense your jaw, mouth, ears, nose, and eyes. Sense your forehead, scalp, neck, and the inside of your throat. Scan your attention through your left arm and left palm, your right arm and right palm, and then both arms and hands simultaneously. Sense your torso, pelvis, and sacrum. Experience sensation in your left hip, leg, and foot, and then in your right hip, leg, and foot. Sense your entire body as a field of radiant sensation.
  1. Become Aware of Your Breath. Sense the body breathing by itself. Observe the natural flow of air in the nostrils, throat, and rib cage as well as the rise and fall of the abdomen with each breath. Feel each breath as flowing energy coursing throughout your entire body.
  1. Welcome Your Feelings. Without judging or trying to change anything, welcome the sensations (such as heaviness, tension, or warmth) and emotions (such as sadness, anger, or worry) that are present in your body and mind. Also notice opposite sensations and emotions: If you feel worry, call up feelings of serenity; if you feel tense, experience ease. Sense each feeling and its opposite within your body.
  1. Witness Your Thoughts. Notice and welcome the thoughts, memories, and images that are present in your mind. Observe your thoughts without judging them or trying to change them. As you come upon beliefs that you hold about yourself, also bring to mind and experience their opposites, welcoming your experience just as it is.
  1. Experience Joy. Welcome sensations of joy, well-being, or bliss emanating from your heart or belly and spreading throughout your body and into the space around you. With every exhalation, experience sensations of warmth, joy, and well-being radiating throughout your body.
  1. Observe Your Self. Be aware of your sense of “I-ness,” or personality. Notice this sense of identity when you say “I’m hungry,” “I’m angry,” or “I’m happy.” Then, experience yourself as an observing witness or Awareness that is cognizant of these feelings. Set aside thinking and dissolve into Awareness, awake and conscious of the self.
  1. Reflect on Your Practice. As you complete your practice, reflect on the journey you’ve just taken. Affirm how the feeling of pure Being, or pure Awareness, is always present as a deep, unchanging peace that underlies every changing circumstance. Imagine integrating that feeling into your everyday life, in both pleasant and difficult moments, and always reconnecting to that sense of equanimity.

To Finish: At your own pace, transition back to your waking life, reorienting to your surroundings. Come back slowly, and pause for a moment to feel grateful for taking this time for yourself.