Breathing for Stress Reduction

 * Onsite Classes *

Breathing for Stress Reduction     _______________________________________________________________________________________

Reduce stress as you cultivate a sense of balance and peace. Using just a few simple breathing techniques experience:

·        Deep relaxation as your body releases tension

·        Improved concentration and creativity as your mind lets go of churning thoughts

·        Inner stillness as you connect with higher, calmer, states of consciousness

Breathing techniques may include:   ·        Even-count Breathing   ·        Alternate Nostril Breathing   ·        The Breath of Fire   ·        The Full Yogic Breath   ·        The Circle of Joy

WHEN: Weekdays  |  WHERE: Your Location (ex: Office, School, Medical Center, Community Center)

COST:  $225.00—groups    |    $125.00—individual    |   volume discounts available

 
To Schedule:  email: info@seattleenergymedicine.com   |  phone 206.708.3277

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Ruthie Stender is a certified meditation teacher and registered yoga instructor with Yoga Alliance®, author of "The Eight Aspects of God, A Pathway to Bliss" and monthly columnist for New Spirit Journal. 
 

Drawing on over twenty years in the business world—and understanding that a company's success is achieved through happy and healthy employees—Ruthie's classes are designed to help reduce stress while improving morale, concentration and creativity. She teaches you how to attain an overall sense of balance using simple and easy-to-learn breathing techniques. 

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"So long as you have breath, you have a tool—something to work with."

                                                                  ~ Ruthie Stender                                         

                

                                                                

Using The MBS Scan as A New Year's Accountability Tool

We're well into the first month of the new year and by now, if you're anything like me, the enthusiasm for those New Year resolutions have lost a little steam.  I've heard that it takes 21 days to form a new habit.  That means you can't let up on your plan—no matter what—if you want to make the new habit last.  I didn't even make through the first week!  And my powerful habit of not exercising has over-ridden my intention of creating the new habit of getting outside for a least a short walk most days of the week. 

My problem is that if I don't move my body, everything else seems to suffer—a lot!  Even if that movement is scrubbing the bathroom floor, it makes a huge difference in how I feel. I take on a pissy attitude, my brain feels fuzzy, and I get into a funk if I don't move.  In this depressing and irritating state of mind, I tend to skip meditating and not practice yoga; two things that have proven to be very good for me.  I've learned that all of me—mind, body, and spirit—benefits when I move my body.  And even though I KNOW THIS I still can't seem to stick with it sometimes.

And so I've decided to give it another try.  But this time, I thought to use the MBS Scan—an exercise I use with clients—to hold myself accountable.  I am using it to set an in intention in the morning with a focus on each element—mind, body, spirit—and then as a review at the end of the day to see how I did.   

Here's an example of one of my recent daily MBS Scans:

Morning: Set an intention and write it down.              

• Mind:  Today, I will have a "do it anyway" attitude! No matter what!
• Body:  It's sunny today so I will go for a walk (even though I don't want to).
• Spirit:  I will take some time during my walk to be still.  Maybe sit on a bench or under a tree and meditate.

Evening: review. 

• Mind: Did I stick to my "do it anyway" plan today. Where did I slip up?  Yes, I did it! 
• Body:  How did it affect the rest of my day? I was more productive when I got home from my walk.  I made a big dent in the pile of laundry, cleaned the kitchen and got in three hours of writing!  A good day.
• Spirit:  Did I take a little time to be still?  Did I feel more centered?  Yes, the fresh air was wonderful as I sat with one of my favorite trees down by the lake.

When you do this, write it down in a notebook so you can track your ups and downs.  The above example is one of my "up" days but, trust me, there's some "down" days too.  Just note them, get mad at yourself for a minute or two if you must, but then let it go.  And commit to keep moving!  Tomorrow is a new day. 

Although the daily MBS Scans are helping me, there are still those days that even a sunny day in January (in Seattle!) isn't enough to lure me out of doors.  Shocking, I know.  For now, I will just keep on tracking ...er, is that trucking!?!  

For more on the MBS Scan go to New Spirit Journal archives and search for my Chakra Talk column.  My book, The Eight Aspects of God, A Pathway to Bliss, also provides guidance and more tools, like the AAA (Awareness, Action, Affirmation) Plan. 

"I never had a policy; I have just tried to do my very best each and every day." - Abraham Lincoln

Happy New Year!

7 Triggers of Holiday Stress and 7 Preventive Tips

What is stress?  

According to dictionary.com stress is defined as, "A mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences. A stimulus or circumstance causing such a condition. A state of extreme difficulty, pressure, or strain." 

During the holidays, we are especially vulnerable to pressure or strain—stress—for a number of reasons.  Identifying the triggers and their impact on the body's energy centers, also known as chakras, can help us avoid or minimize the various outward expressions of stress. 

In energy medicine, we know that stress shows up in the energy field long before it manifests into illness.  Using the framework of the seven major chakras as a guide, we can isolate specific triggers by identifying behaviors that block energy—the prelude to stress—and then replace those behaviors with a positive action.  When we do this, balance is restored to the entire energy system as a whole.  

Trigger #1: Family

The dread of coming to face-to-face with family members you would rather avoid—and typically do—is the number one cause of stress over the holidays, and it’s typically building weeks, or even months, ahead of time.  

When toxic energy (in the form of people’s actions, behaviors, attitudes, and judgments) disrupt our personal space, where we normally feel safe, our root chakra takes a hit.  We lose our footing and can feel a little shaky, uncertain, and unsafe.

Tip:  The number one strategy for not falling victim to the toxicity of others is to remember that what other people do, don't do, say, or don't say has nothing to do with you. Ever! People behave the way they do regardless who is in their line of fire.  It's not about you.  

Trigger #2: Money  

Finances (or lack thereof) causes more stress for almost everybody this time of year because of the added pressure and expectation to spend money you don't have.

Financial burdens have the same effect as lugging around extra weight.  Energy compresses and gets blocked in the spine—specifically the lower back—upsetting the second chakra.

Tip:  Tap into your hidden talents and make your own gifts.  Don't consider yourself crafty?  Buy a small journal or notebook and fill it with "50 Reasons Why I Love __________ (fill in the name).”  My daughter gave me such a gift when she was a teenager and I ended up reading from it at her wedding.

Trigger #3: Self-Sabotage

When we take on more than we know we should—a common habit during the holidays—we're setting ourselves up for stress, not to mention failure.   

When you neglect your needs or feel taken advantage of, energy is blocked in the third chakra—the gut. Gut issues, which manifest into an overbearing (defensive) attitude, are common during the holidays.

Tip: Say no. Schedule some time for yourself.  Sit in a coffee shop—alone—while out shopping.  If it's in the budget, schedule a massage.  Retreat to your bedroom with a cup of tea and an inspirational book.  

Trigger #4: Overgiving

The temptation to be overly generous is huge during the holidays, and sometimes we expect the same of others as well.    

Feelings of resentment creep in when we give and get nothing in return.  Whether we consciously expect something in return or not, our energy system requires the balance of reciprocity.  Equally give and receive to avoid potential heartache and other issues with the heart chakra.

Tip:  Release expectations of others while welcoming the little gifts throughout your day.   When someone opens the door, walk through it, accepting the gesture as love.  Keep an eye out for similar acts of kindness; they're all around.  Receive them as love.

Trigger #5: Gossip

Talking about others is a common activity at work parties and family dinners. 

Issues with blocked energy in the fifth, or throat, chakra often present in the mouth, throat, and thyroid.  

Tip: Don't do it!  Somebody needs to take the high road—let it be you.  Imagine the voice of your soul or spirit; emulate that voice. Compliment someone instead.

Trigger #6: Memories

The loss of a loved one from a broken relationship or death can feel devastating during the holidays.  Memories flood in when you hear a certain song, read a certain line in a book, perform a particular action or go to an annual event.  

Shutting memories off limits your ability to tune in to your higher, wiser self, your intuition—a key aspect to keeping energy balanced in the sixth chakra, or third eye, located at the point between the eyebrows.   

Tip:  Spend time alone.  Don't feel like you're supposed to be surrounded by other people.  Keep the memory of loved ones alive in your heart by tuning in to them during meditation or prayer.  Instead of pushing them aside, invite these loving souls into your scared place of stillness.

Trigger #7: Being Alone

For whatever reason separation—from children, a partner, or parents, or not having any family—leaves you feeling alone.  

Bah humbug is your mantra of choice, further isolating you from the very thing you want—community, family, love, connection to spirit.  Energy in your seventh chakra, located at the crown, is depleted leaving you with extreme fatigue, apathy, or depression.

Tip: Volunteer, attend classes, lectures, try a "meet up" group, or seek out a spiritual community.  It doesn't mean you have to take a vow or follow a particular path.  It just means you need to put yourself out there.  

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Practicing the suggested tips above counteracts negative energy, clearing the way for greater peace and harmony during the holiday season. Remember to embrace the stillness of body, mind, and spirit.  Renew your soul.    

One last tip: One day I was making some notes about solutions and accidentally wrote “soulutions.”  I went to erase and correct it but then instantly saw the meaning in my mistake. Solutions to every single problem are found within the wisdom of our soul.  Soul-ution was a perfectly good word, and I’ve used it ever since!

Seeing ourselves and others as souls—instead of merely physical—allows soul-utions to create peace, balance, joy! 

All my love and best wishes to you.  Happy Holidays to you and yours!

-Ruthie

Count Your Blessings, Not Your Worries

In my old job I sat a desk staring at a computer screen for many hours every day. I was one of those people who taped little inspirational quotes and affirmations all around the perimeter of the monitor—easily in sight. One of those items, a small plastic frame with a positive saying, was right in the middle—front and center—on the flat edge along the top of my screen.

The simple saying read, "Count your blessings, not your worries." The words were surrounded by cute little flowers, simply drawn and in a variety of colors. But the flowers were, what looked to me like, dancing! Exploding with energy, enthusiasm ...life, as they smiled back at me. Bouncing with joy as if they were actually showing off! Shouting "I am super happy and so I dance! ...because I can."

I didn't always remember to look up when feeling bad, but when I did, it only took me a moment to count the infinite blessings in my life. I had just forgotten about them for a minute.

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The moment you feel overwhelmed, tense, worried, alone, fearful, sad, agitated, depressed, or any other feeling that is the opposite of joy, stop ...right then and there.

Next, take a deep cleansing breath. Now, think of how special it is to have that breath. Feel your breath deep inside your chest, right at your heart center. On your next inhale and exhale, feel the energy of your breath expand into your arms, legs, belly, throat, up into your brain ....replenishing every cell in your body with light, joy, vitality ...life.

Starting from there, feeling deep gratitude for your breath ...thank your breath for giving you life, for sustaining you.

Next, count some other blessings. Think about a few things you are grateful for—it can be anything that makes you feel happy, appreciative, thankful, or privileged. And then accept these things as precious gifts.

Next, be like those flowers bouncing with joy. Feel the dance of life within you as your breath breathes your body. Feel breath—life—deep within your body. Now, give thanks ...simply because you can.

The Throat Chakra—Sticking Your Neck Out!

On a recent trip to Cortes Island, British Columbia, Canada, I was surprised when I came across a giraffe on the beach. No kidding! A giraffe. Right there on the beach! Well, okay, it wasn't a real giraffe, but a large piece of driftwood, a big log, that (at least to me) looked like a giraffe. Basking in delight, perhaps taking a snooze in a lazy afternoon sunshiny sort of way. Sprawled out there with her neck long, vulnerable, she looked perfectly content, relaxed, serene—calm.  

I happened to be writing an article on the throat chakra at the time so finding a giraffe on the beach served as a great motivator and additional inspiration. The giraffe had been showing up for several weeks before this so I had already been reading about her energy. In the book Animal Speak by Ted Andrews, he tells us that the giraffe is about communication and being farsighted. I also recently took a Non-violent Communication (NVC) class and, lo and behold, guess what!?!  NVC uses the giraffe as a metaphor for practicing empathic and compassionate communication. The giraffe is also about "sticking your neck out" to "speak your truth"—a common throat chakra mantra. And that sense of calm? Well, calmness is the key aspect of the throat chakra.   Giraffe may as well have been screaming at me to pay attention to throat chakra energy!   

In the past, before I had studied energy medicine, I would use the word uncanny or ironic to describe these little gifts (messages from who knows where!) falling into my lap just when I needed them most.  Now, when I receive these miracles (that's exactly what they are) I attend to them with respect.  I study up on the meaning of the gift. Invariably, there's layer upon layer to guide me in whatever I happen to be working on or in personal need of at the time. In this case, I was struggling to meet a deadline for an article I was writing on the throat chakra. On a personal note, I was learning (literally at a retreat on Cortes at the time I stumbled upon the giraffe log) to "hold nothing back"—another way of saying "speak your truth."  

There have been many signs from animals and nature for me; especially now that the Universe knows this is a viable and meaningful communication style for me.  It's the same for everybody! 

Pay attention to your surroundings. There are messages everywhere—everywhere! Stop, look, and listen. Just be still and take in what's around you. These gifts come when you least expect them.  Just let yourself relax into whatever you are doing ...in the here and now. Just keep in the moment. That's where the gift resides—here, now.  I think I heard that's why they call it the "present" :o)  

Each response you give to the Universe is affirming.  Saying, yes, this is working, keep talking! to whatever form of communication is coming, use it. The more you do, the more you can expect the same sorts of messages. Animals show up for me a lot because my acknowledgment signifies to the One sending the message that I "get it" and appreciate the help!

So, go ahead, stick your neck out there, hold nothing back!, speak your truth! ....then listen and be ready to receive. Help is there, waiting for you to slow down and grab it.

"Messages can come from songs, reading material, or other people. Be on the lookout." ~ James Van Praagh   

To read more about the throat energy center along with several tips on balancing the fifth chakra read my column, ChakraTalk, in the July issue of New Spirit Journal.

The Heart Chakra—What's Love Got to do With It?

The heart chakra is the fourth of the major energy centers running along the spine. The heart center plays a powerful role in our overall wellness as it connects the lower, or physically oriented chakras, with the upper, more spiritually oriented chakras. For this reason, when we have an energetic blockage in the heart center, all other chakras are also impacted making us feel completely off-center. We may find ourselves having issues related to the root chakra, for example, if in conflict with a close family member. Not only is there a disruption in the heart center, our foundation is knocked out from under us too.

A few things that can block energy in the fourth (heart) chakra:

• Holding onto past hurts, harboring resentment or anger.
• Unable or unwilling to forgive others—fully and completely.
• Unable or unwilling to forgive ourselves—fully and completely.
• Unwilling to love yourself—fully and completely.
• Loving others with "conditions" or "expectations"—the opposite of "unconditional" love.

Love is the governing energy behind the heart chakra. The problem is that when we choose to ignore the warning signs that something is off; such as feeling out of sorts with a loved one and not taking action to correct it, we are at risk of mental, physical, and spiritual issues (because love is what heals and balances every aspect of our being).

Using the issue of having a fight with a loved one as an example, below are some issues that might show up:

• Mental/Emotional: lack of compassion and understanding.
• Physical: breast cancer, lung cancer, respiratory issues, thymus gland (the master gland of the immune system).
• Spiritual: lack of devotion or trust in Life (be it God, Guru, Nature ...that "higher source" that binds us).

What to do:

For repairing damage: The number one thing we can do to correct an imbalance in the heart center is to simply express love, even a little bit, toward the person causing you to feel victimized—and surround them in pure light. We must also surround ourselves in light and expand our radiance, filling our aura with pureness, truth, love. Sounds simple.  But it's far from easy. 

For preventative maintenance: Always commit to looking out for each other. My husband and I have a pact that no matter what, we will look out for each other. We learned this the hard way— by not looking out for each other in the past—and value the power behind these simple words. We fully understand that if we simply remember to "look out for each other" love automatically fuels our relationship and makes it flourish. 

When it comes to family, looking out for each other is what builds trust, which allows us to be more open to receiving the very thing that binds us—love. Without trust—knowing "you've got my back"—we block our ability to receive. Family, above all others, is where we have the best chance of cultivating true, unconditional love.   But, it takes all parties to "look out for each other" in order to be completely vulnerable to receiving.

Love is at the heart (pun intended!) of all healing.

To read more about love's connection to the heart center along with several tips on balancing the heart chakra read my column, Chakra Talk, in the June issue of New Spirit Journal.

For one more tip on clearing and balancing emotions for the heart, see Trinity of Truth Tip: Ah-motional Breathing for Emotional Balancing 

Using Personal Power to Create the Work You Love

Oftentimes, I am asked, "How did you get from there to here?"  Meaning, how did I leave my long-standing, stable, career in the ultra-conservative field of engineering to teach yoga and meditation and the practice of energy healing?  My most recent answer to someone who wants to follow my lead?  "Well, I got sick." I replied.  "I had to get really sick." Then, I added, "I decided I didn't want to be sick anymore."

It took me several years to leave my old job—even after I got really sick.  But I eventually did.  And it wasn't easy.  It usually isn't.  If you're one of those people who feels a career change is in order, I offer a few words of advice:

·         Take your time.  Some advice I received when I was struggling with "should I stay or should I go" was to just up and leave.  Just like that—quit my job.  This never sat well with me so it's not the approach I took.  At the time I didn't know if my hesitation to "up and quit" was out of fear or my intuition speaking.  It's so hard to tell during states of emotional turmoil and illness.  Turns out, it was my inner guidance, my intuition.  I only share this as support for anyone feeling pressured to quit your job.  Don't do it on a whim.  Why?  For one thing, unless you have a plan to feed and house yourself, life is about to get a little more stressful.  Stick it out at your current job as you pave the way for your next gig. 

·         Take some action.  Use your current job to sustain your basic needs and pay for training toward your future skill.  Seek out teachers, mentors, workshops that align with what you want to do.  Ask about mentorship to those you are drawn to.  Bottom line is to just keep taking action!  One small step is a huge message to the Universe.  It says, "Yes, I am ready!"  The more little steps you take, the more opportunities will appear.  It really does happen that way.  Put yourself out there so the Universe can see you are serious!  If you take yourself serious, life will.

·         Take your new vision into your current place of work.  Instead of dreading getting up and heading to work, consider how you can improve the place and what gems you'll take with you when you leave.  Try some visualization exercises, set intentions, refuse to gossip, or complain; give every day your best effort.  Even in the most toxic environments, you get to choose how to behave.  Don't allow the toxic energy to change you.  Instead, dig deep and honor your core values.  Stick to your own morals.  Walk in and walk out with a sense of peace that you gave it your all.  Giving it your all fills you with self-respect.  Self-respect builds self-esteem.  With high self-esteem you can accomplish anything!   

Self-awareness is at the forefront of making strides toward positive change.  Take some time to reflect on areas where you might be giving your power away; where you might be falling victim.  Once you recognize areas robbing you of your Personal Power, start making small changes to reclaim your power, your self-esteem.  Once you build your self-esteem, leaving that job becomes not so much leaving a bad thing, but instead, leaving becomes a positive transition to your next opportunity.  It's always best to have the mentality of moving toward something versus running away from something.  Set the stage for something better while making your current situation the best you can.  Instead of running away from that you no longer want, focus on the pull of your future gig to propel you forward.    

And be so thankful for the lessons your current job provides.  Every challenge is an opportunity.  Every single one.  Work to mentally step away from difficult situations and take on the role of observer.  See if you can come up with a new perspective; perhaps one of understanding, compassion, tolerance.  Use current work struggles as lessons to carry forward in designing your future career.  Chances are that down the road people will come to you for help.  Think about how you would advise them in a similar situation.  Do that. 

And always remember that what other people do, don't do, say, or don't say is not about you.  Ever.

Sometimes we get so caught up in the negative energy we can't find our way out.  In the May issue of New Spirit Journal, my column,Chakra Talk, offers more on Personal Power—how you lose it and some tips on how to reclaim it. 

Best of luck on your journey!