E E FR H
EALTHY
Cultivating Relationship with Cacao
LIVING
HEALTHY
Prison Healing Garden Opening
PLANET
Planting Trees To Remember Lost Children
December 2019 | Portland-Vancouver Edition | NAPortland.com December 2019
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D
ecember is always a bit of a mixed bag of busy-ness, good food, valiant efforts of good cheer, family dynamics, snow anticipation and uneasy feelings about little children sitting on Santa’s lap and asking him for the latest sales promotions of gadgets and toys. So, we’ve focused the magazine on a lot of other things besides holiday merriment. Except for vegan party treats. At any party, there’s bound to be a vegan to appreciate them.
There are two articles that are especially moving this month. Deb Rodney reports on the opening of the Memorial Healing Garden at the Oregon State Penitentiary and brings into focus the men in custody who made it happen. She gives us a glimpse of the beauty the garden brings to the dismal prison that was built in 1866, and shows what it has meant for the men who haven’t touched a tree or heard a waterfall for forty or fifty years. The other story that pulls on the heart is the tree planting ceremony for very young souls lost in miscarriages or deaths as babies. It acknowledges the poignant grief that mothers and couples feel, which they usually experience alone. Robin Bodhi speaks to how we all experience trauma differently and Rose Allen gathers some resilience techniques for overwhelm sent in from last month’s readers—just in time to cope with the season’s busyness. As always, we explore the pursuit of healthy living. This month there’s an article on the many benefits of breathwork, “Inhaling the Joy of Life: Conscious Breathwork,” and the importance of maintaining strong skeletal integrity in “Beyond Calcium: Full-Spectrum Bone Health.” And underlying the season of holidays are wishes for community and connection. Linda Sechrist offers an uplifting feature, “The Emerging Power of ‘We’: Awakening to the Evolution of Community.” Here you’ll find a compelling argument that collective wisdom, collaborative change and the need to evolve from a culture of “me” to a culture of “we” may be the key to addressing some of the major challenges that are confronting us. On the personal front, I have been able to take a much-needed rest in the back seat as the magazine is being handled by an amazing team of women. Deb Rodney is managing the production elements as well as managing editorial, Jani Moore is helping with some financial systems, in addition to designing the magazine. Robin Bodhi is assisting with some business development and Gail Bloom is expanding our distribution in Vancouver. And check out the back page! Erin Lehn is heading up advertising sales and she’s put together some great Big Splash offerings. Now is an opportune time get a start on promoting your business in the new year. I’m experiencing much gratitude this holiday season. Douglas
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Contents Nature proves it every day When something is healthy, it is beautiful too. We offer a Holistic approach to Dental care: • • • • • •
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8 PRISON HEALING GARDEN OPENING
11 UNDERSTANDING
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PERSONAL DRAMA
1 2 OVERWHELMED?
Follow-up to Last Month’s Article
14 PLANTING TREES To Remember Lost CHildren
15 CULTIVATING A
SACRED RELATIONSHIP WITH CACAO
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16 THE EMERGING POWER OF ‘WE’
Awakening to the Evolution of Community
18 BEYOND CALCIUM Full-Spectrum Bone Health
20 THE MERRY VEGAN
People-Pleasing Holiday Sweets
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2 2 INHALING THE JOY OF LIFE
Larry Bowden, DMD
Conscious Breathwork
Voted One of Portland’s
TOP DENTISTS
26 REFRESH HOLIDAY TRADITIONS Making the Old New and Green
by Portland Monthly magazine
DEPARTMENTS 7 health briefs 8 reality check 15 plant medicine pages 18 healing ways 4
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20 conscious
eating 24 fit body 26 healthy kids 28 calendar 32 resource guide
Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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REBECCA MH KITZEROW, LAc Be Well and Stay Well in Every Way
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Biontology helps you discover the light within that is always guiding, organizing, and directing your cells to greater health.
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 503-753-3020 or email erin@vegitorium.com. Deadline for ads: the12th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAPortland.com.. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NAPortland.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.
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Spirit in Transition ~Living life on purpose is our passion. ~We offer practical assistance and grounding of personal growth experiences in your projects, everyday life and beyond. ~Embody your dreams and get to know your fully realized self.
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RADIANT BODY THERMOGRAPHY 6
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Referral Not Required No Ionizing Radiation
Infrared risk markers of early stage cancers that are not detected by other methods may be discovered with thermography (1, 2, 3, 4).
1.) M. Gautherie, Ph.D.; Thermobiological Assessment of Benign and Malignant Breast Diseases. Am. J. Obstet. Gynecol., 1983; V 147, No. 8: 861-869.
2.) P. Gamigami, M.D.; Atlas of Mammography: New Early Signs in Breast Cancer. Blackwell Science, 1996. 3.) P.Ahlgren, M.D., E. Yu, M.D., J. Keyserlingk, M.D.; Is it Time to Reassess the Value of Infrared Breast Imaging? Primary Care & Cancer (NCI), 1998; V 18, No. 2. 4.) N. Belliveau, M.D., J. Keyserlingk, M.D. et al ; Infrared Imaging of the Breast: Initial Reappraisal Using High-Resolution Digital Technology in 100 Successive Cases of Stage I and II Breast Cancer. Breast Journal, 1998; V 4, N 4.
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health briefs
Eat Mushrooms to Lower Risk of Prostate Cancer Researchers followed more than 36,000 Japanese men older than 40 for an average of 13.2 years. They found that those that consumed culinary mushrooms three times a week had a 17 percent lower chance of developing prostate cancer compared to those that ate mushrooms less than once a week. Participants that ate mushrooms once or twice a week had an 8 percent lower risk. The trend was even greater for those men over the age of 50 and was unrelated to other dietary habits.
Maintain a Healthy Diet and Weight to Lower Cataract Risk A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk. The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.
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Eat a Better Diet to Improve Gut Bacteria Researchers at the University of Hawaii Cancer Center tested stool samples of 858 men and 877 women in Los Angeles and Hawaii with a mean age of 69—regarded as an ethnically diverse study population with varied food intakes. The study found that those with higher quality diets also had significantly better gut bacteria diversity, a factor linked to reduced risk for a variety of diseases. Diet quality and a reduced risk of developing chronic disease is strongly associated with fecal microbial diversity.
Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria New research offers potential paths for treatment for the nearly 20 percent of patients with high blood pressure that don’t respond well to medications. University of Florida College of Medicine researchers, testing 105 volunteers, found that the populations of gut bacteria differed between hypertensive individuals with depression and those without depression. A second study by Italian researchers found that patients with heart attacks had different bacteria in their guts than patients with stable angina.
Train Students in Mindfulness to Reduce Stress and Improve Grades Sixth-graders that received mindfulness training each day for eight weeks experienced lower stress levels, less depression and improved academic performance compared to their peers in a control group that studied computer coding, report Massachusetts Institute of Technology researchers. In addition to that 100-student study, researchers surveyed 2,000 students in grades five through eight and found those that showed more mindfulness tended to have better grades and test scores. They also had fewer absences and suspensions. December 2019
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reality check | finding resilience in troubled times
THE OPENING OF THE JAPANESE HEALING GARDEN AT THE OREGON STATE PENITENTIARY!
T
he spectacular Memorial Healing Garden inside the walls and fences at Salem’s maximum-security prison officially opened on November 6, 2019. I first saw the space when it was a neatly trimmed patch of grass. I saw it again when it was a muddy plot of trenches and pits. Then, later there were a few trees and plants standing ready. When it stood fully completed, as a grand work of art, I was stunned by its serenity and beauty, even though it was surrounded by a metal fence within other fences. Even in the midst of the pain and suffering of about 2000 men in custody serving long sentences, hidden from sight, and locked down as a security precaution for the dignitaries celebrating. I could report the story of the opening and tell you that Ms. Colette Peters, the Director of the Oregon Department of Corrections was inspiring as she spoke about the garden’s role in the mission of Oregon’s prison system to normalize and humanize the reality of the lives of people in custody. I could talk about the honorable Takashi Teraoka, Consul General of Japan, who called our attention to the tradition of Japanese gardens around the world. I could write about Assistant Superintendent Michael Yoder praising the prison staff for their support and giving kudos to the men in custody who created the garden without any taxpayer dollars. It would be important to mention Patrice Lans, who was honored by officials, community supporters and men in custody because of her critical support as Staff Advisor to the Asian Pacific Family Club. And it would be inspiring to describe how Hoichi Kurisu, world renowned garden designer taught us the Clap of Oneness, that was practiced as a ritual for the men in custody as they began and ended their work days in the garden. However, as I listened to all the interviews of the men who visioned, manifested and built the garden with their hands and hearts, and was brought to tears, I realized that the Garden Open8
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ing Celebration story is a very poignant and personal story about a group of very special men. It is a story of perseverance, dedication and commitment in the face of seemingly unsurmountable odds. It is a story of achievement in an environment where six metal gates clang behind you as you enter, where armed guards in ten towers watch over you. Where men live in tiny cells in a drab building built in 1866 and there’s little color, and the air is thick and heavy. Project Manager Johnny Cofer and Asian Pacific Family Club President Toshio Takanubu started with a vision to bring beauty and healing to the prison. It began with a sketch of a koi pond and the plans grew, and then grew some more, until…well, take a breath…until… The garden is entered through a low gate symbolizing that warriors must “humble themselves before entering sacred space.” Just inside the entrance is an old growth log, a reminder that new life can grow from past mistakes. A waterfall brings the sound of tranquility and the opportunity for purification. Lotus flowers show that beauty can grow in mud and colorful koi beckon with their enthusiastic beauty. A slow walk in the serene prison oasis is a reminder that there is “purpose in every step.” It took many steps and five years from the moment it began as a simple idea. It took five years of struggle and perseverance by the men in custody in the Asian Pacific Family Club who transported the project into tender, breath taking reality. Five years of spreading the word about it and then raising money. There was securing the almost unimaginable support of Hoichi Kurisu, getting donations of plants and trees, encouraging support among the men in custody and enlisting community supporters on the outside. Whew. It was a lot of work! And in the mix, was the daily navigation of prison rules, security issues, and the pull of prison employees who resisted the idea and had to be won over.
Colette Peters and Takashi Teraoka cut the ribbon
men who make from $30 to about a $100 a month for full-time work in prison custodial jobs or in the laundry, even a small contribution is a significant percentage of their income and represents the support they felt for the garden. Many of them serving long sentences, had not touched a tree, or heard a waterfall, for forty or fifty years. On hot summer days, men dug trenches, laid pipes, planted trees, moved heavy stones and often stretched themselves to their limits. One man in custody said he volunteered every one of the ninety-one days of the building contract negotiated with the contractor, Kurisu LLC. For each one of them, work in the garden led them to a new understanding of themselves. Here are some of their own words:
Johnny Cofer and Hoichi Kurisu Five years is a long time to build a dream. Especially when you are men in custody in the state’s maximum security prison and progress is measured in inches forward, setbacks and evermore opportunities to practice patience and perseverance. That’s what life in prison is like. Dreams don’t come easy and daily life is filled with disappointment and struggle. The prison healing garden is a miracle of the highest calling. Not just because it was a good idea, but because it came from the hearts, minds and hands of the prisoners themselves and it has already transformed the prison culture and the personal lives of many of the inmates. In the Opening Celebration, the star of the show, the garden, was strangely missing in the bleak activity room where speeches were made and accolades were given. And all the while, the number of inmates allowed at the ceremony fit around one table, or were serving lunch and bringing water to the guests. The threehour proceedings were videoed and streamed to the locked-down men in custody, a concession given to the Asian Pacific Family Club. The 180 supporting cast members--the men in custody who spent thousands of volunteer hours to bring the dream of a garden into reality-- were missing in the proceedings. Another glaring example that it’s easy to talk about humanizing and normalizing the lives of prisoners, but it’s a lot harder to achieve it in the midst of the old-guard views of security and disregard. Johnny, Toshio and club officers led the project on a daily basis for all five years. Scott Bitter learned to write grants and, with help, won generous contributions from a host of foundations and funds. The project raised over $500,000, including in-kind contributions! On a smaller but significant level, inmates themselves contributed almost $10,000 in donations and from fund-raisers. For
“Men here spend a lot of their life being locked up. So, to be able to see a little nature or some koi fish or walk across a little bridge is a very big thing.” “Working in the dirt was so wonderful I forgot I was behind bars.” “I’ve been in the penitentiary for 42 years and I never had the opportunity to do something meaningful until now. I was never part of a community on the streets. To be able to be a role model for my younger Indian brothers here feels good.” “We have a lot of mentally ill people here. While we were working, they came out all drugged up with heavy drugs, got off the bench, and looked around.” “This is a negative, demeaning place. Sometimes a person forgets he’s a human. Anything that puts you in a better mindset is a very good thing.” “Work in the garden brought a lot of the races together as one. Before there was a lot of segregation.” “More than 180 men worked on the garden. More wanted to and couldn’t because of safety and security issues. Some of the men, who at first were project “haters” watched and wished they had woken up sooner so they could have worked on it.” “The institution doesn’t want trouble makers in the garden but the Asian Pacific Club argued that the ones getting in trouble are the ones needing it the most.” “The hard work took me back to my childhood roots. I used to cry and complain about it. It’s funny that it brings me so much peace now.” “HK (Hoichi Kurisu) would give us a task, we’d form into a group and knock it out. He’d look at us and say he wished he had us on his crew outside. I get out soon and he gave me confidence that I can support myself when I’m out there.” “Working with the others helped me to get closer to my family. It’s taught me to change the way I think and to be more open.” “My kids are proud of the work I’ve done on the garden.” I wish I could bring my bed out and sleep outside in nature like I did in Palau, my home country.” December 2019
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need contact with the outside so that they can make the adjustment to living as our neighbors and friends. Consider becoming a prison pen pal. There are several organizations that can match you up with an inmate in Oregon. Google “prison pen pals.� Or make a donation to the garden project. The Asian Pacific Family Club has other plans in the works. One of them is to start a gardening certification program. It has informally started, as some of the men are being trained to maintain the garden. Send a check to: Asian Pacific Family Club, ATTN: Healing Garden, 2605 State Street, Salem, OR 97301 or donate online with a credit card (tax deductible) at Nakasec.org/garden.
Today, the garden sits behind a fence waiting for protocols to be put in place, so the men can walk in it, rest in it, find peace in it and experience the healing so urgently needed. One of the men, who is fortunate to have his cell near the waterfall, says he loves it and sleeps better to its sound. The beauty can’t be contained and it is spilling out into the yard and filling the eyes and hearts and dreams of the men whose lives are bleak and solitary. Perhaps the beauty of their human souls will shine out beyond their individual protective fences, too. As we gather with friends and family this holiday season, take a moment to think about this: A staggering 58% of Oregon inmates never have a visitor. They
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Deb Rodney has spent her career writing about change, empowerment and resilience. Sometimes she hosts soirees or leads workshops. Please contact her at debrodney@gmail. com with your thoughts and comments. If you missed her three-part series on the garden, you can find it online at NAPortland.com.
reality check | finding resilience in troubled times
UNDERSTANDING PERSONAL TRAUMA By Robin Bodhi
A
s I have explored the arena of trauma over the past decade, personally as well as professionally, I have come to understand that trauma can present vastly different from one person to another. Two individuals can experience a similar traumatic event yet how they process and navigate their healing journey can be very different.
Part of what determines this is how each individual’s brain was wired prior to the trauma. A child who felt loved, safe and secure during childhood will have different wiring than someone who had an opposite childhood experience. There is a greater possibility the individual who was raised in a stable and supportive environment may access resilience quicker than the individual raised in a neglectful unloving environment. Each person is unique in how they process and perceive stressful traumatic events. It is important to know that how you perceive personal trauma is unique to you. As a traumatic event occurs the brain sorts and files the event so that certain lobes of the brain become overactive where other lobes may become under active, this creates an imbalance in the nervous system, cognitive ability, emotional perception and more. How the brain was wired from childhood, the impact of stress and trauma, and the level of resilience of an individual will greatly determine how one embraces their healing journey. Because we are so unique in regard to how our brains are wired and there are factors we cannot control, it is important to have compassion for ourselves and to not compare ourselves to others as we are healing from our trauma. When we become
critical of our healing journey we create a self-defeating cycle that keeps reinforcing judgement and comparison. Self-compassion is a large component of healing. Having support from others who can reflect that compassion back to us is very important. Once we decide to seek healing from trauma it is important to explore options. There are a number of modalities available that range from traditional talk therapy to alternative approaches that are more body focused or somatic in nature. The body offers great wisdom if we can allow ourselves to listen to what the body desires for its healing process. Once we begin to listen to our bodies we have begun the healing journey. Robin has been a bodyworker for over 20 years and has geared her practice to trauma informed somatic bodywork. She can be reached at robinbodhi@gmail.com. 20% OFF A SESSION WITH THE MENTION OF THIS AD.
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Are you suffering from Trauma and PTSD? Is it creating high anxiety and/or a sense of disconnect from your self and others? I can support you and your nervous system by helping you access a greater sense of ease and calm. This will allow you to create a deeper connection with yourself so you can function with greater capacity in you life. Specials: 20% off (Trauma Informed Bodywork) with mention of this Ad Single session: $84 (discounted rate) Package of 3 sessions: $252 (discounted rate) Sliding scale also offered for those with limited financial resources
December 2019
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reality check | finding resilience in troubled times Follow-up to Last Month’s
OVERWHELMED? by Rose Allen
T
hanks to those of you who responded to the October article titled “Overwhelmed?” In it, I broached the subject of how we manage the influx of stress-causing information and news in our daily lives. I asked readers for suggestions on how to deal with the near over whelming amount of information−other than total avoidance or unhealthy choices. Here is a summary of the responses: • Each day, I think about one new thing to be grateful for – even if it is something very insignificant. • Sorting through my belongings, I give away what I’m not using or don’t think I will need. I try to make -this a regular habit. When I buy something, I get rid of something, so that I am not overwhelmed with ‘stuff.’ • I try to find ways to use less of everything: utilities, paper products, food, fuel, clothing, etc. • Visiting with a friend or friends is a way to help remind me Enjoying being with others what is important in my life. reminds me that I am not so alone. We laugh and create precious, memorable times together. • Early mornings are my favorite time. I take a walk to see what is going on in the neighborhood, the gardens, trees, observing the light in the sky, the clouds – a little visit with Nature, without even getting into the car. • There is this cultural pressure of busyness. I try to eliminate some of that each day to find some quiet time. • I send a communication to a political leader or organization, expressing my request for positive action. • Working less and buying less helps me feel less overwhelmed. • One of the most satisfying things for me is to go to a coffee shop and strike up a conversation with someone I don’t know. This helps me to reclaim my capacity for conversation with someone in the flesh, and also to be more empathetic to what others might be experiencing. 12
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• We need boundaries with news, with our social media sources. That means taking breaks from all of these communications so that they are not bombarding us all times of the day. We also need openness — to keep opening ourselves up to those who are being impacted by the changes in the world. • Looking at how we relate to our own emotional states and those of others around us is important – and conflict. We need to be in touch with our own emotions and feelings, which can be as scary inwardly as things can feel outwardly. • Our relationships with each other, building those – these webs and fabrics of communities is helpful in dealing with any crisis. Our tenderness and care for each other brings us closer. To do that, we have to remain loving inside. • Finding our own rhythm of things and what is right for each of us in our own situation. • The urgency of now means we must ground deeply. We should keep sharing with others so that we can support each other. It’s when we are grounded that we step most strongly into actions that speak to our soul and to love. • Slowing down helps us to see more. It helps us think, and thinking helps us to analyze the social, economic and political issues we face both locally and globally. Those in positions of power want us to be busy, endlessly inundating us with tasks, amusements, and soundbites that interfere with our ability to think deeply and act together for mutual benefit. • Time poverty limits our ability to talk with neighbors and nurture communities. Time is what gives meaning to our lives. Busy-ness disconnects us from our social habitats by preoccupying us with endless tasks and often meaningless information. • Becoming a conscious participant in global awakening is one of the noblest human endeavors we may undertake. It is the beginning of true caring, love, and inclusion. We are called to develop deep planetary empathy.
Beautiful. Thank you for sharing your ideas.
Rose Allen also finds solace through her grounding, balancing Qigong practice. Her passion is to share with others this self-empowering way of dealing with life and health. www. RoseCityQigong.com
Mind Your Frequency by Justin Port
W
hether it’s GMO’s, glyphosate, heavy metals, or fluoride, there is no shortage of silent killers lurking in our everyday modern lives, each one more eager than the next to have its way with your biology. Perhaps the least talked about of these pernicious assailants is the veritable ocean of electromagnetic fields (EMFs) we are forced to swim through as we navigate our current technological landscape. Once upon a time, life on Earth flourished in harmony with nature’s inherent vibrations and frequencies. The Schumann Resonance, at 7.83 hertz, represents the
earth’s natural electromagnetic vibration. This is the frequency neighborhood we are designed to live in. But since the advent of electricity in the late 19th century, we’ve been drifting further and further away from that natural state, as frequencies of increasing intensity are steadily introduced to our environment in order to satisfy our undying lust for faster download speeds and extended network coverage. Fast forward to today. Our precious WiFi transmits at 2.4-5 gigahertz, a mere six hundred million times higher than the Schumann Resonance! Virtually every civilized location is now constantly being bathed in this field. After all, what’s a coffee shop or hotel if it doesn’t offer free WiFi? And as for 5G looming ominously on the not-so-distant horizon, don’t worry; it’s only going to operate between 20-80 GHz… a frequency range so offensively high that it’s typically been reserved only for military applications. Make no mistake about it – we are all part of a giant ongoing electromagnetic experiment at full steam
ahead. So, what happens to biological life when the native healing frequencies of nature become replaced by ever increasing levels of non-native radiation with which we were never designed to coexist? The science is in, and indeed the negative health effects are already being widely documented. Help put the brakes on this runaway train! Minimize your nnEMF exposure by utilizing airplane mode on your phone when not in use and trading your WiFi and Bluetooth for hardwired connections. On the flip side, get some more 7.83 Hz in your life! Get outside into nature and spend some time barefoot on the earth. Trust me, your cells will thank you. Justin Port is a health coach, EMF consultant and Building Biologist providing home, office, and school EMF evaluations, education, and promoting healthy lifestyle practices. Currently based in Portland, he is passionate about spreading awareness of EMFs and helping individuals and families create and sustain safe living and work environments. Contact at jdp0023@gmail. com for more information or to schedule a consultation.
December 2019
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reality check | finding resilience in troubled times ers donated money because they loved the idea. $2000 was raised for Trees of the Gorge. The weather cooperated with sunshine and the ceremony began with the heartfelt poem by Kahlil Gibran:
After planting 200 trees at Great River, Columbia River Gorge
Planting Trees
To Remember Lost Children
O
by Jani Moore
n Saturday November 9, 2019, a group of volunteers gathered at the Great River site on the bluffs above Mosier, Oregon. A grove of trees was planted to honor precious souls that went to the beyond before fully entering this world- both by miscarriage and those who were born live and soon transitioned. After experiencing her miscarriage, Chelan Harkin knew she had to create something to channel her grief constructively. She also cared deeply about shedding more light on the theme of miscarriage, which so many women and couples suffer through alone. Chelan, her husband, Noah Harkin and her father, Bill Weiler had recently formed an organization called Trees of the Gorge, which creates opportunities to come together with community volunteers to plant native trees and shrubs throughout the Columbia Gorge. “I wanted to do a tree planting in honor of the precious souls who didn’t get to live out their lives,” Chelan said. “And to help with the grief that so many mothers and couples feel.” Over forty People came to plant the oak and pine trees native to the area. Each tree cost $15. Some who had the personal experience of loss purchased and planted several trees to Founders of Trees of the Gorge honor their individual babies. OthNoah Harkin, Bill Weiler, Chelan Harkin 14
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There are no graves here. These mountains and plains are a cradle and a stepping-stone. Whenever you pass by the field where you have laid your ancestors look well thereupon, and you shall see yourselves and your children dancing hand in hand.
“There were songs. Names and tributes were spoken for the honorees whom we carry in our hearts forever,” Chelan said. “Then everyone picked up a shovel, a tree, some biodegradable orange marking tape and proceeded to the Remembrance Grove, a spot where people experiencing this kind of loss can come to honor, remember, feel connection, support and heal.” Chelan plans to make this Remembrance Grove planting an annual event. “Our babies were and are precious,” she said. “We want to assist and encourage others to provide beauty and nourishing life in their name by planting trees in the grove.” Please email: chelanharkin@gmail.com for more information or to find out how to support the project.
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CULTIVATING A SACRED RELATIONSHIP WITH CACAO Part 1 by Erin Lehn
Where does cacao come from? All of the chocolate that we consume comes from cacao seeds derived from the cacao plant, a small tropical evergreen tree found mostly in Africa, South America and tropical regions south of the equator. Most of us are used to consuming chocolate products containing cocoa powder, which is raw cacao that has been roasted at high temperatures. “Raw” cacao, on the other hand, refers to the unsweetened beans that are oh-so-lightly toasted, fermented, dried and then cold-pressed to keep the healthful and pleasureinducing compounds of the cacao intact. This amazing plant medicine is considered a superfood because it is high in antioxidants and minerals like zinc, magnesium and iron. However, perhaps the best part about cacao is that it can induce that awe-inspiring feeling of being in love.
Feel good qualities
M
mmmm...chocolate. It’s one of the most beloved foods on the planet. And for good reason—chocolate tastes delicious and, like exercise, it increases the production of feel-good endorphins in our brains, giving this magical confection the ability to swiftly put a positive spin on the day. And that’s just the beginning. Many of the over 300 known compounds in chocolate are not only healthy for our bodies but can induce pleasurable effects on our minds. But what if there was an even deeper reason we find ourselves reaching for those delectable chocolate chunks or mugs of creamy hot cocoa? What if our spirits were aching to cultivate a stronger connection with cacao—the sacred plant medicine used for making our beloved chocolate treats. The ancient Mayans revered cacao, believing it to be a sacred medicine that opens our hearts while returning us to a state of balance, harmony and bliss. This nurturing plant spirit gently reminds us to relish the sweetness of life while encouraging us to deepen our relationships with ourselves and others. With all the admiration associated with the consumption of chocolate, it’s no surprise that this sacred plant teacher has something to teach us about love.
Cacao can stimulate feelings of being in love because of the many active compounds it contains that are known to enhance mood, increase vitality and mental focus, stimulate pleasure, encourage creativity, and open our hearts to a more loving emotional state. How does it do that? Cacao contains a neurotransmitter called anandamide, also known as the “bliss molecule” which produces feelings of euphoria. And this is just one of the many pleasure-producing compounds in cacao in addition to phenethylamine, polyphenols, caffeine and theobromine, along with beneficial minerals like magnesium that promote inner peace. In next month’s column, we’ll learn more about these cacao constituents and how the regular consumption of cacao can help you experience more bliss, more joy, and more love in your life. Erin Lehn loves drinking ceremonial cacao and is a frequent contributor to Natural Awakenings magazine. To connect, email ErinLehn@yahoo.com or visit Instagram.com/erinlehn or Twitter. com/ErinsVoice.
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Awakening to the Evolution of Community by Linda Sechrist
Z
en master Thich Nhat Hanh’s suggestion that the next Buddha would likely not take form as an individual but rather as a sangha, a community practicing mindful living, led many people to ask, “Why a community?” The author of more than 100 books that explore the Buddha’s core teachings on mindfulness, kindness and compassion, Hanh clarified the meaning of sangha as a good community necessary for helping individuals learn how to encounter life in the present moment, resist the unwholesome ways of our time, go in the direction of peace and nourish seeds of enlightenment. Even the best intentions, he noted, can falter without such a group of trusted family, friends and co-practitioners experiencing mindfulness together.
A Migration to Forming Community
Today’s trend toward collaborative processes and opportunities for transformation through online communities is made easier by the availability of affordable video conferencing providers such as Zoom, Skype and Mighty Networks, as well as online platforms like Facebook and MeetUp. 16
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Although many groups form for marketing, political, civic or social purposes—allowing participants to share values and common interests—thousands more gather as online intentional communities associated with personal growth and spiritual awakening. Myriad individuals have been able to experience some aspect of community through international organizations such as MindValley, Hay House, the Shift Network and Dr. Deepak Chopra’s Jiyo, a wellness-focused mobile app intended to extend the reach of his ideas on health and social transformation from millions of people to more than 1 billion. In MeetUp, spiritual awakening groups recently comprised 1,113,972 members in 3,631 groups worldwide. Additionally, co-housing communities, spiritual residential communities and eco-villages continue to form around the intention of designing and implementing pathways to a regenerative future.
The Old Story Versus the New Story
The increased interest in intentional communities may hint at a possibility that the NAPortland.com
human desire for community might be nature’s evolutionary nudge toward a collective leap that helps us to survive a changing climate and Earth’s potential sixth mass extinction. If so, this possibility needs a new supportive story that includes humans as part of nature, with its evolutionary impulse as a guide for body, mind and soul. With our modern scientific worldview, when people talk about nature, they typically mean animals, plants, geological features and natural processes, all happening independently of humans. A more suitable new story is cultural historian Thomas Berry’s moving and meaningful narrative in The Great Work: Our Way Into the Future, in which humans aren’t above nature by virtue of superior intellect, but instead are equal partners with all that exists in a materially and spiritually evolving universe. From Berry’s perspective, humans are the eyes, minds and hearts through which the cosmos is evolving so that it can come to know itself ever more perfectly through us. Apollo 14 astronaut Edgar Mitchell shared Berry’s perspective. Traveling back to Earth after walking upon the lunar surface, Mitchell gazed out of the spacecraft
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THE EMERGING POWER OF ‘WE’
window, whereupon he was flooded with an ecstatic awareness. “I was a part of the universe I was observing, and I became aware that everything that exists is part of one intricately interconnected whole,” recounts Mitchell, who founded the groundbreaking Institute of Noetic Sciences to explore the nature of human consciousness.
A Guiding Light
Seijaku Roshi, the abbot and founder of the Pine Wind Zen Community, aptly named for its location in a pine forest in Shamong, New Jersey, advises, “People are searching and hungering for community, which is number one on my agenda. If we aren’t talking about community, we’re squandering the moment. Whether it’s an evolutionary nudge or not, it appears that our tragic world situation is pushing us towards an alternative vision for living a meaningful life that meets the needs of people, society and the environment. We are awakening to the fact we’re interconnected, interdependent and need community, which is the spirit and guiding light whereby people come together to fulfill a purpose, to help others fulfill their purpose and to take care of one another.”
Conscious Evolution
Craig Hamilton, the guiding force behind the movement known as Integral Enlightenment, is the founder of the telecourse training program Academy for Evolutionaries. His spiritual guidance and teachings reach a growing international online community spanning 50 countries. “Transforming ourselves in the deepest possible way is, in fact, an evolutionary imperative, and we need to be able to identify the indicators of emergent shifts and participate creatively with change as an evolutionary force. Evolution up to this point has been playing out unconsciously. We’re now waking up and realizing that we can collaborate and participate in an emerging future.” Hamilton’s experience is that where humans awake to the one that is expressed through the many, they also begin to engage together. “Practicing community isn’t as simple as it seems. In online communities, a lot less can go wrong. The stakes aren’t as high. People come and go, share and engage as they like.”
A Community of Sisterhood
Laurie McCammon, author of Enough! How to Liberate Yourself and Remake the World with Just One Word, feels certain that humans are evolving. “We were last to the party with our big brains, and now we’re trying to intellectualize our way to an uncertain future without important feminine values such as feeling, intuiting, nurturing, interdependency and vulnerability,” says McCammon, who is deeply involved in the circle movement, in which women gather in small groups to empower each other. A regular participant in Gather the Women Global Matrix, a worldwide sisterhood that connects thousands of women sharing meaningful conversations and celebrating the divine feminine with the intention of bringing about personal and planetary transformation through cooperation and collaboration, McCammon says, “No one of us can bring about large-scale transformation alone. It’s time to tell the new story wherein our lives and actions demonstrate that together we are enough. Non-hierarchical circles that encourage authentic communication are part of this new story.” Citing other important circle communities such as Tree Sisters and The Millionth Circle, McCammon suggests that women tap into The Divine Feminine app, which allows them to find circle communities and events anywhere in the world.
Co-Creating With the Intelligence of Nature
Teacher and futurist Peter Russell writes books that are focused on consciousness and contemporary spirituality. His lectures help humans free themselves of limited beliefs and attitudes that belie many of humanity’s personal, social and global problems. The author of The Global Brain: The Awakening Earth in a New Century, Russell posits that the evolutionary process naturally draws humans together. “Humans are social creatures that need community, which I find very energizing,” says Russell, who cites the Findhorn Foundation eco-village, in Scotland, as a dynamic experiment in community. “Although residents went through hard times, they recognized the need for
honest communication so they could attune to one another in loving ways that would allow everyone to work through their difficulties. Today, life at Findhorn is guided by the inner voice of spirit, and residents work in co-creation with the intelligence of nature,” he says.
The Collective Wisdom of Community
An uncertain future is emerging, making it necessary for new and more intuitive methods and spiritual practices for developing collective wisdom, human potential and the skills for practicing community. “I’m in the process of finalizing 118 chapters from 90 different authors for a Collaborative Change Library: Transforming Organizations, Revitalizing Communities, Developing Human Potential,” says associate editor Carole Gorelick, who clarifies that spiritual practices are now playing a part in bringing about collaborative change. She notes that several chapters are updated versions of The Change Handbook: The Definitive Resource on Today’s Best Methods for Engaging Whole Systems (2007 second edition), which included modalities such as World Café, Open Space Technology, Art of Hosting, Appreciative Inquiry and many others. A living handbook for developing human potential and the skills to practice community, Fred Eppsteiner has been teaching Buddhism for 23 years. A student of Hanh’s since the 1960s, he is the founder of the Florida Community of Mindfulness, in Tampa. Eppsteiner sums up why the next Buddha could be a community: “A better future will be created by people who are living the values they want for the world, not just abstractly using only the intellect. In community, we ask ourselves, ‘Can I be what I want to see in the world? Can I practice these things mindfully in community with love, acceptance, deep listening, compassion and kindness?’ These are values that every Buddha has lived for centuries, and certainly ones we need to evolve from a culture of, ‘It’s all about me’ to a culture of, ‘It’s all about we’.” Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com. December 2019
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by Marlaina Donato
ur bones are the Osteoporosis can be menopause and if the bone density is very low, foundation that prevented, and I’ve but we can always make supports our seen many patients some improvements in bodies and the quality of our lives. Unlike the brick reverse osteoporosis. bone health. We need to assess diet, exercise, and mortar and bedrock ~Leat Kuzniar gastrointestinal health, of a building, the human hormones, medications, skeletal system is living pH and even stress levels.” tissue that breaks down and rebuilds; this constant remodeling demands much Synergy of Vitamins more than just taking an obligatory calcium supplement. and Minerals Compromised bone health is most Walter Willett, M.D., chairman of the often associated with postmenopausal Department of Nutrition at the Harvard women, but it can also impact men and T.H. Chan School of Public Health, aryounger adults. Genetics, hormonal gues that the daily recommended 1,000changes and nutritional deficiencies can to-1,200 milligrams of calcium is based all foster bone loss. The National Oson inadequate studies, and advises half teoporosis Foundation reports that 44 that amount. million Americans have low bone density Other minerals may play an equally and 10 million suffer from osteoporosis, critical role. The body robs calcium from the facing a high risk of fracture from this bones when blood levels of this vital mineral debilitating condition. fall too low; but taking a calcium supple Fortunately, it’s never too early or ment—especially without co-nutrients—can too late to do right by our bones. “Osteoincrease fracture risk. “Calcium supplemenporosis can be prevented, and I’ve seen tation is complex; more isn’t better. Vitamin many patients reverse osteoporosis,” says D is essential for calcium absorption, and natural awakenings August 2016 7 Leat Kuzniar, a Nutley, New Jersey, natuvitamin K2 is essential for getting that calcium to your bones and keeping it out ropath. “It becomes more difficult after
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of your arteries,” Kuzniar says. Magnesium, phosphorus, zinc and potassium are also allies in calcium metabolism. Vitamin C, too, is a key player in bone health, promoting collagen synthesis. Nutrient absorption relies on integrity of gut health, so opting for probiotics is a wise choice across the board.
Bone Up on Superfoods Optimally, the quest for stronger bones begins with a nutrientdense diet. “Plenty of fruits and vegetables, whole grains, protein and some fats create a physiology in the body to support optimal bone health. Avoiding too much sodium and animal protein also helps,” says Mary Jane Detroyer, a New York Citybased nutritionist and certified dietitian. She underscores the importance of mineral-packed kale, collards, mustard greens, bok choy and broccoli, but warns against oxalate-laden spinach and chard, which inhibit calcium absorption. “Other calciumrich foods like tofu, edamame, yogurt, kefir and cheese are also good, as well as milk substitutes fortified with calcium.” Omega-3-rich chia seeds, walnuts and other tree nuts are heavy hitters that boost both calcium absorption and collagen production essential for bone strength. A 2016 Brazilian study published in the European Journal of Clinical Nutrition shows that a diet with excessive sweets and caffeinated beverages negatively impacts bone mineral density in postmenopausal women with osteoporosis. Soda consumption also amps up the risk of fractures. An analysis of female subjects spanning 30 years published in The American Journal of Clinical Nutrition in 2014 reveals a 14 percent increased risk for fractures with each daily serving of soda, including diet beverages.
Get Moving High-impact activities like jumping rope and jogging build strong bones in our youth, but as we age, low-impact exercise is easier on the joints. Mayo Clinic recommendations include walking, gardening, dancing, stair-climbing and elliptical training. Resistance also yields significant results. A 2018 Korean study published in the journal EnM reveals that exercise employing free weights, weight machines and elastic bands increases muscle and bone mass in both women and men. American College of Sports Medicine-certified personal trainer Susie Hathaway, in Fairfield, Iowa, explains why. “What’s good for muscles is good for bones. When a muscle contracts, it gives a beneficial pull on the adjacent bones, stimulating the bone-building cells to be more active.” Hathaway highlights safety and the importance of bearing weight on the feet. “Gravity is important for bone health. Weightbearing aerobic exercise, such as brisk walking, provides a mild stimulus for your bones and helps slow down bone loss.” Kuzniar reminds us that with the right care, our bones can carry us through life. “Once we know what factors are at play in the patient, we can address the underlying causes.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
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Oh-So-Healthy Holiday Treats
THE MERRY VEGAN
People-Pleasing Holiday Sweets
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by Julie Peterson
he holidays may send too many sugar plums and frosted gingerbread figures dancing in the heads of people with dietary restrictions. Anyone that chooses to avoid highly processed flours or sugars, artificial ingredients and loads of butter will typically be presented with all of this and more at social gatherings this time of year. They arrive on visually appealing cookie platters that tempt with their cute shapes, vibrant colors and sparkle. Some, like the gingerbread and reindeer cutouts, will beckon with glazed eyes: “Just one,” they whisper. But one can turn into nine and make someone that may normally avoid sugar or gluten feel bodily regrets. Someone that is vegan or allergic may feel they can’t have treats. Making healthier choices about food is difficult for reasons many don’t understand. “People have relationships with food—involving family, comfort and traditions—and they don’t want to give that up,” says James Brandon, of Tampa, founder of Facebook’s Vegan and PlantBased Beginner’s Community. Brandon says that holiday treats are tough to resist, but staying true to health goals is most important in the long run. The best defense to avoid frustration at social food events is to bring a dish to 20
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share that meets your dietary needs, says Megan Gilmore, the author of No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day and a blogger at Detoxinista. com. “That way, you can introduce something delicious to your friends, family or co-workers and be sure you’ll have something to eat!” A batch of simple, delectable, visually appealing and healthful cookies can be that plate to share, a gift to give or something to keep on hand for guests. Keep the focus on simple, advises Pamela Reed, who blogs at BrooklynFarmGirl.com. There are plenty of recipes that will satisfy the sweet tooth and decorate the holiday buffet (until they’re all eaten, that is). Don’t increase holiday stress by trying a new recipe at the last minute. “Stick with your favorite recipes that you know are going to be a success and are going to leave everyone’s taste buds happy,” she says. Transitioning to a more conscious way of eating isn’t about deprivation or leaving tradition behind. Bring on the new and healthful cookie recipes and name one after your grandma. Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com. NAPortland.com
Peanut Butter Cookies (Vegan, Gluten Free) Yields: About 18 cookies 1 cup creamy peanut butter ½ cup coconut sugar ½ cup brown sugar 2 tsp vanilla ⅔ cup oat flour 1 tsp baking soda ¼ tsp salt ¼ cup almond milk Additional sugar to roll cookies in Preheat oven to 350° F. In a large bowl, cream together peanut butter and sugars with a hand mixer. Once combined, add vanilla and continue mixing. Add flour, baking soda, salt and almond milk into the bowl and mix for a few seconds, until combined. The cookie dough will be a little crumbly. Prepare 2 cookie sheets with silicone baking sheets or spray with nonstick spray. Roll the dough into large balls, and then gently roll in sugar to cover them. Use a fork to gently press down on each cookie a little bit—not too much, or they will crumble.
photo by Pamela Reed
~Pamela Reed
photo by Pamela Reed
Petrovich Nataliya/Shutterstock.com
Stick with your favorite recipes that you know are going to be a success and are going to leave everyone’s taste buds happy.
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conscious eating
Store in an airtight container or freeze. Recipe courtesy of BrooklynFarmGirl.com.
No-Bake Pecan Snowballs (Grain-Free, Vegan) Yields: 12 balls 1 cup pecan halves ½ cup shredded unsweetened coconut 1 cup soft Medjool dates, pitted (about 10 dates) 1 Tbsp coconut oil ½ tsp sea salt
look, roll the balls in additional arrowroot or tapioca starch—just a light coating will do—since the starch will not enhance the flavor. It’s just for looks!
Chocolate Topping: ¼ cup cocoa powder ¼ cup melted coconut oil 3 Tbsp pure maple syrup
Note: If you’d prefer to roll the balls in coconut sugar or shredded coconut, roll them in one of those options before freezing, so the coating will stick better.
Line a standard loaf pan with parchment paper and set it aside. In a medium bowl, stir together the chocolate crust ingredients until a moist dough is formed. Press the dough evenly into the bottom of the lined loaf pan and place it in the freezer to set.
Store in the fridge in a sealed container for up to two weeks for best texture. Source: Detoxinista.com/no-bake-pecansnowballs-paleo-vegan
No-Bake Peanut Butter Cup Bars (Vegan, Gluten Free) Chocolate Crust: ¾ cup ground almond meal 2 Tbsp cocoa powder 2 Tbsp pure maple syrup 1 Tbsp melted coconut oil Pinch of sea salt
photo by Megan Gilmore
Peanut Butter Filling: ½ cup creamy natural peanut butter 3 Tbsp pure maple syrup 1 Tbsp melted coconut oil Pinch of sea salt
½ tsp vanilla extract ½ cup arrowroot or tapioca starch Extra arrowroot for dusting, or coconut sugar Place the pecans and shredded coconut in a large food processor fitted with an “S” blade, and process until the pecans are broken down and crumbly. Add in the rest of the ingredients and process again, until a sticky dough is formed. (It should stick together when pressed between two fingers.) Scoop the dough by rounded tablespoons and roll the dough between your hands, forming balls. Arrange the balls on a plate or baking sheet lined with parchment paper, then place them in the freezer to set, about 1 to 2 hours. For a “snowball”
To prepare the filling, you can use the same bowl to stir the peanut butter, maple syrup, coconut oil and salt. Depending on whether you’re using salted or unsalted peanut butter, consider adding more salt to taste. Store-bought peanut butter cups are quite salty, so I like to add a generous pinch of salt to mimic that flavor. Remove the crust from the freezer and pour the peanut butter filling over the top, using a spatula to spread it out evenly. Return the pan to the freezer to set. Rinse the mixing bowl and use it again to make the final layer. Combine the cocoa powder, melted coconut oil and maple syrup, whisking well to break up any clumps. Once the mixture has become a smooth chocolate sauce, pour it over the peanut butter layer, and return the pan to the freezer to set until firm, about an hour or two. Once the bars are firm, grab the edges of parchment paper to easily lift the solid bar from the pan, and use a sharp knife to slice the bars into your desired size. Store them in an airtight container in the fridge for up to two weeks, or in the freezer for up to a month. (The bars become very firm if frozen for too long, so I prefer serving them from the fridge after the initial firming-up time.) Source: Detoxinista.com/no-bake-peanutbutter-cup-bars-vegan
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. December 2019
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photo by Megan Gilmore
Bake cookies for 12 minutes. Once out of the oven, allow to cool for 15 minutes. This is important, as the cookies will be very soft when they come out of the oven, but they will harden up as they cool.
Many people have found that a regular breathing practice has helped them increase energy and decrease anxiety.
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INHALING THE JOY OF LIFE
Conscious Breathwork
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by Marlaina Donato
ur first breath is instinctual and belly-deep, but as we grow into life, everyday stress and trauma can bring us into the shallows. Mindful breathing can help guide our breath back to its original, healthy rhythm. Both the brain and organs benefit from increased oxygen, and the vagus nerve that connects the two—prompted by changes in the body’s pH levels—releases acetylcholine, a neurotransmitter responsible for lowering heart rate. Breathwork can improve vagal tone, a major component in a wide range of conditions like depression, pain syndromes, sleep disturbances, anxiety disorders and chronic inflammation. A 2016 study by the Medical University of South Carolina published in the journal BMC Complementary and Alternative Medicine shows a lower number of proteins associated with inflammation in the saliva of participants that employed breathing exercises. A study that appeared in the journal Psychophysiology in 2015 found that 20 minutes of mindful breathing at bedtime fostered a good night’s rest for people with insomnia.
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Breathing Breaks
From traditional rebirthing techniques using circular breathing to Middendorf Breath Work for somatic awareness, there are many styles of conscious breathing. The gentler approaches best suit everyday needs and taking a breathing break can actually provide more refreshment than one featuring coffee. “Many people have found that a regular breathing practice has helped them increase energy and decrease anxiety. It is a powerful tool to reset the nervous system when we’re overwhelmed and stressed,” says Somatic Breath Therapy (SBT) practitioner Rachael Walter, owner of Breathe-HereNow, in Keene, New Hampshire. Like many forms of breathwork, SBT bridges the chasm between mind and body. “Conscious breathing can also help people access and understand their emotions,” notes Walter. Pranayama, an ancient technique of yoga that focuses on breath control and employs alternate nostril breathing, can be performed while lying down, seated or on the yoga mat. Kundalini yoga teacher Melissa Crowder, owner of 4 States Yoga, in
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Joplin, Missouri, advises students to start out slowly, three to six minutes a day, and then work up to a longer practice. “Alternate nostril breathing is a great practice for everyone. As little as six minutes of yogic breathing, as needed, can make a profound difference in decreasing pain and stress,” she says.
and in turn, presses upon the stomach and helps to churn the gastric juices. For this reason, it can aid earlier stages of digestion.” When used in conjunction with other modalities such as cognitive behavioral therapy, diaphragmatic breathing might be beneficial for irritable bowel syndrome.
Belly Benefits
Breathing Into Feelings
The American Lung Association recommends a variety of exercises, including diaphragmatic (belly) breathing, for conditions like asthma and chronic obstructive pulmonary disease (COPD). Engaging the diaphragm is key in breathing to fullest capacity. Walter explains, “An open, healthy breath is one in which we use the diaphragm to initiate the breath, followed by the belly expanding and the breath moving into the chest.” Most of us unconsciously fall into shallow and sometimes self-conscious breathing patterns at an early age. “During my training, I read that by age 6, we pick up on cues telling us to tuck in our tummies. This simple, bad habit begins a cascade of physiological responses. Upper chest breathing can create anxiety symptoms and poor digestion,” explains Colleen Breeckner, owner of Colleen Lila Yoga, in New York City. “Diaphragmatic breathing causes the diaphragm to become flat and wide,
The depth and quality of the breath can help us to become aware of emotional states that include “holding patterns”. “Conscious breathing is a doorway into deep meditation, which can help alleviate anger and insecurities. It can also be helpful in dropping addictions,” says Crowder. “Linking pranayama with physical movement [asanas] helps to release tension and emotions that can be held in the body’s soft tissues.” Breeckner agrees, “Developing this awareness can help us to move unpleasant and stuck emotions through the body.” Well-being can be just a breath away, says Walter. “When we open up our breath, we open ourselves to a fuller experience of being human. It has the capacity to bring us into the present moment to access our joy and our life’s purpose.” Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.
Noteworthy Breathwork Styles Clarity Breathwork: Developed from the groundwork of Leonard Orr, with a focus on accessing the subconscious mind for self-awareness Holotropic Breathwork: Developed by psychiatrist Stanislav Grof, M.D., and his wife Christina and employs deep, rapid breathing to initiate an altered state of consciousness; training in the Grof method is required Integral Breath Therapy: Gentle technique for an altered state of consciousness that works with the body’s natural healing capacity Middendorf Breath Work: Named after German-born Ilse Middendorf, a gentle technique that does not include forcing the breath to promote healing Rebirthing Breathwork: Pioneering and well-known form of breathwork that was also developed by Orr with a focus on releasing unconscious energy blocks imprinted during the birth process Shamanic Breathwork: Uses specific breathing methods, chakras or energy centers, music and movement to overcome emotional blocks for deep-level healing Transformational Breath: Developed by Dr. Judith Kravitz using uninterrupted breathing, Kundalini yoga and other elements of physical and energetic healing; recommended by Dr. Christine Northrup and Dr. Deepak Chopra
Go-to Breathing Exercises From Rachael Walter: The Three-Breath Sigh Place one hand on your lower belly and the other on your chest. Breathing in through your nose, let your breath start in the belly and move up to the chest. Then exhale through your mouth while making an audible sighing sound. Repeat two more times. The Four-Eight Relaxing Breath Place one hand on your lower belly and the other on your chest. Using a belly breath, inhale to the count of four and exhale to the count of eight, making your exhale twice as long as your inhale to facilitate relaxation. Feel free to play with how fast or slow you count to find a comfortable breathing pace. Repeat for six to 10 times as needed. Breath Walk This is an excellent exercise to do while at work, school or a public place to give your nervous system a break, even when the world is crazy-busy around you. Walk at a slightly slower pace than normal and breathe in for one step; breathe out for the next step, counting three or four for each breath/step. Continue as you walk, being mindful of your breath, counting and surroundings.
For further inquiry, Melissa Crowder recommends these Kundalini yoga breaths: Shabad Kriya for promoting deep restful sleep Sitali Pranayama for lowering a fever or cooling off a hot temper Breath of Fire for improved brain circulation, stimulating digestion and weight control Right nostril breathing for afternoon slumps Left nostril breathing to quiet mind chatter at bedtime December 2019
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Seven years without a cold?
had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria. He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market. CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks. New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper. Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do. Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds. The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives. Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed. Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA15. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL
Copper in new device stops cold and flu
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December 2019
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Olesia Bilkei/Shutterstock.com
healthy kids
Refresh Holiday Traditions Making the Old New and Green
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by Ronica A. O’Hara
elebrating classic holiday traditions the same way we always have—and maybe the way our parents and grandparents did—is part of the rich family heritage we pass on to our children. These family rituals are binding, grounding, memorable and much more, says Saul Levine, M.D., professor emeritus in psychiatry at the University of California, San Diego. A survey of 50 years of family research published in the American Psychological Association’s Journal of Family Psychology found that family holiday rituals, as well as everyday routines like family dinners and bedtime stories, build stronger family relationships, enhance children’s health and academic achievement, help teenagers’ sense of personal identity and even boost marital satisfaction. It’s also natural and perhaps inevitable that these traditions undergo changes over the years. “If people from only five or six generations ago could see our modern Christmas, they’d barely recognize it,” says Brian Earl, host of the popular Christmas Past podcast that chronicles holiday traditions. “New trends and customs become traditions in time; every generation has its opportunity to add new chapters to the narrative and continue the story.” 26
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For Elizabeth Newcamp, Christmas festivities took an eco-turn for her military family of five when they were living for a few years in the Netherlands, where “Sinterklaas” traditionally delivers gifts in reusable burlap bags. “In an effort to reduce wrapping paper, we now use the sacks on Christmas,” says Newcamp, who blogs about family travel at DutchDutchGoose.com. She and her husband Jeff also ask for and give experiences as gifts whenever possible; their 7-year-old son asked if he could organize a little library for their Navarre, Florida, neighborhood. Anyone that wants to send gifts to their sons is asked to find them used. “I don’t think we’ve lessened any of the fun of the holidays, but hopefully we are eliminating some of the waste,” she says. For many years, Ginny Underwood’s family in Bluffton, South Carolina, would dress up and go to a restaurant on Christmas Eve, exchange gifts and then return home to watch a movie or play board games. Last year, they tried something new: staying home, putting on pajamas, eating cottage pie and playing handmade “Minute to Win It” games that Underwood, a professional organizer who blogs at VirginiasEasyLivingSolutions.com, created. “We had a blast; we didn’t stop NAPortland.com
laughing all night,” she says. “We saved hundreds of dollars and we had a lovely time.” Lighting red, green and black candles while focusing on principles like unity, self-determination or purpose are key in the seven-day Kwanzaa celebrations; but, “Instead of just lighting the candle amongst friends and family and discussing, I want my family to spend that day exemplifying the principle,” says Vanessa Davis, executive director of the nonprofit African Village International, in Jacksonville, Florida. Now her children meditate, journal and practice mindfulness to learn about self-determination; volunteer or pick up trash outdoors to learn about collective work and responsibilities; and buy something at a locally-owned store and discuss future finances for cooperative economics. “I was inspired to change because Kwanzaa isn’t really a religious holiday, but it is a darn good way to reflect on the past year and goal-set for the future,” she says. “Giving children more hands-on experiences for Hanukkah and taking the emphasis off of ‘What am I going to get?’ makes the holiday more meaningful for the kids,” concurs Pamela Morris, early childhood education director at the East Valley Jewish Community Center, in Chandler, Arizona. Each Hanukkah evening, her family of five lights a menorah and says traditional prayers while also volunteering to wrap food packages at a local Feed My Starving Children event, crafting personal menorahs at a pottery studio, going to see Phoenix ZooLights and gathering to make the traditional potato latkes or jelly donuts. “Each night is a focus on family time and welcoming friends to join us,” she says. By observing and evolving traditions, family bonds can strengthen through time, relates Earl: “By participating in holiday rituals, children are learning about who they are. And by passing them down, parents reaffirm what’s important to them and keep the connection to the past intact.” Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.
LightField Studios/Shutterstock.com
NEW MOON CANCER CARE NEW MOON NEW EXPERIENCE NEW YOU
Updating Favorite Traditions
Providing those affected by cancer with comprehensive and wholistic care as an alternative to, or adjuvant for, conventional cancer treatment.
n Instead of buying a Christmas tree or Hanukkah bush in a store lot, get one in a pot that can be replanted later. n Take a family holiday photo, either serious or wacky, and recreate it every year with members in the same poses and expressions.
“My experience with Reiki healing with Lisa has been a wonderful and life-changing experience. I’d highly recommend going to her!”
n Invite someone to a holiday dinner that’s not part of the family, such as an international student or newcomer in town. n Cook up a batch of healthy, vegan cookies with the kids and organize a neighborhood cookie swap. n Have a $10 or $20 gift exchange challenge in which everyone competes to come up with the most useful, creative or eco-clever use of the money.
–A.R.
n String together popcorn and cranberries to make a tree garland or door decoration, and later drape it on outdoor trees to feed birds and wildlife.
dr.lisa@newmooncancercare.net
(971) 319-0410
n Give kids $10 to donate to a carefully selected charity of their choice.
Sage Center for Wholeness and Health
n Take a favorite holiday story, parable or song and have the kids (and adults) act it out with costumes and all.
10700 SW Beaverton-Hillsdale Highway Park West Plaza Building #3, Suite #560 Beaverton, OR
Experience the Feldenkrais Method® and effort less. Group Classes Individual Lessons Workshops
I do House Calls in the Portland Metropolitan Area too!
aliceboyd.com • alice@aliceboyd.com • 503-753-6437 4
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calendar of events SUNDAY, DECEMBER 1
SATURDAY, DECEMBER 7
Big Heart Workshops – 1-4pm. First Three Sundays of December:12/1 - Big Heart, Strong Back: Learn key components of efficient sequencing to warm up and recover from energy-boosting backbends. 12/8 - Safe, Sane Twists: Discover ways to sequence for a spacious twist experience. 12/15 Tools to Fly: Inversion and Arm Balance Strategies. Use less force, more intelligence to build confidence in inversions and arm-balancing poses. $65 for single event or $160 for series of 3. Elk Rock Yoga Studio, 10560 SE Main St, Milwaukie. Elk Rock Team, 503-303-4078, ElkRockYoga@gmail.com, ElkRockWellness.com
Reflexology Variations – 9am-5:30pm. Reflexology is based on the belief that certain areas of the body, notably the feet, contain reflex connections with internal organs. Foot Reflexology is a form of massage used for both healing and relaxation. This workshop presents basic working techniques, history and theory, and emphasizes practical application. The Variations class is designed to give students a basic introduction to three variations on foot reflexology - hand, ear and emotional energy. Students learn simple reflexology treatments for hands and ears and are introduced to the Language of the Feet based on the emotional model of Universal Reflexology. Class includes ample practice time. $185. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle 503-2443420. KAM@OregonSchoolOfMassage.com, OregonSchoolOfMassage.com
MONDAY, DECEMBER 2 Barefoot Shiatsu – Two day class, Dec 2 & 9, 10am-6pm. Barefoot Shiatsu is a traditional Japanese approach to bodywork utilizing the feet to press, stretch and stroke the body in what is a surprisingly comfortable and satisfying massage experience. It is also fun to do. Barefoot technique develops a strong sense of balance, body awareness and sensitivity similar to practicing Tai Ji Quan. The barefoot style was first promoted in this country by Shizuko Yamamoto. This technique is especially useful when the client is larger than the practitioner. This class is open to anyone and, like Shiatsu Basics, is a good introduction to Shiatsu. $370. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle 503-244-3420. KAM@OregonSchoolOfMassage.com, OregonSchoolOfMassage.com
THURSDAY, DECEMBER 5 Rewriting the history of Regenerative Science / Medicine – 6:15-8pm. Learn about natural generic stem cell treatments that are noninvasive; no drugs, blood draws or injections. Affordable, 30-Day Treatments for $99.95 and less. A powerful non-invasive, proven treatment for sleeping better, restoring flexibility, reducing pain & inflammation, relieving arthritis, neuropathy & fibromyalgia. For details & how to sign up go to Lifewave.com/1069339. Hosted by TriOasisPDX, 5520 SW Macadam Ave, #150, Portland. Bruce Huck, 971-205-5593, Info@TriOasis.com, TriOasis.com
FRIDAY, DECEMBER 6 Light Worker Movie Night – 7pm. Lightworker Movie Night is an opportunity for our community to have fun together, discuss important and relevant topics to our group, and be the change we wish to see by gathering our Light together to send out good vibes to the broader community around us. Popcorn provided! Free. Eternal Eden, 1308 SW Bertha Blvd, Portland. Matthew Koren, 503-7656542, Matt@SpiritInTransition.com, Calendar. SpiritInTransition.com
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Massage Training Preview – 10am. Learn about Oregon School of Massage’s 640-hour training program in the massage profession at this free presentation. OSM is committed to providing holistic education that integrates the body, mind, heart and spirit. Winter Term begins Jan. 6th. Community Education classes are also offered each quarter. See website for details. RSVP, Free. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle 503-244-3420. KAM@OregonSchoolOfMassage.com, OregonSchoolOfMassage.com
SUNDAY, DECEMBER 8 Big Heart Workshops – 1-4pm. 12/1 - Big Heart, Strong Back. 12/8 - Safe, Sane Twists: Discover ways to sequence for a spacious twist experience. 12/15 - Tools to Fly. See Dec 1 listing for details or ElkRockWellness.com
TUESDAY, DECEMBER 10 Psychic Playshop for Empaths – 6:30-8:30pm. Empaths have natural intuitive skills. Learning how to use them reduces anxiety and builds confidence. In this playshop, we will explore and expand your natural psychic ability, talk about boundaries, learn exercises, and practice with each other. All levels are invited to participate. $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@gmail.com, NewRenBooks.com
Portland. 503-224-4929, NRBEvents@gmail.com, NewRenBooks.com
THURSDAY, DECEMBER 1 Meditations for Awakening – 7pm. Meditating helps us relax and connect with our inner spiritual gifts and talents. It also serves as a vehicle for accessing higher wisdom and direction from within. In this class, beginners to experts enjoy short meditations with discussion in between to facilitate deeper practice and learning. Free. Eternal Eden, 1308 SW Bertha Blvd, Portland. Matthew Koren, 503-765-6542, Matt@SpiritInTransition. com, Calendar.SpiritInTransition.com
SATURDAY, DECEMBER 14 Breathe to Release, Heal and Transform – 7pm. A guided breathwork experience designed to help you release the energies of whatever is holding you back: old emotions, limiting beliefs, or anything else that no longer serves you. Through a 2-part pranayama technique used for active breathing, you will be supported to go deep into working with your mind and body to catalyze transformation and healing. Spaces are limited. Secure your spot today. $25. Elk Rock Yoga Studio, 10560 SE Main St, Milwaukie. Elk Rock Team, 503-303-4078, ElkRockYoga@gmail.com, ElkRockWellness.com
SUNDAY, DECEMBER 15 Big Heart Workshops – 1-4pm. 12/1 - Big Heart, Strong Back. 12/8 - Safe, Sane Twists. 12/15 - Tools to Fly: Inversion and Arm Balance Strategies. Use less force, more intelligence to build confidence in inversions and arm-balancing poses. See Dec 1 listing for details or ElkRockWellness.com
MONDAY, DECEMBER 16 Rewriting the history of Regenerative Science / Medicine – 6:15-8pm. Learn about natural generic stem cell treatments that are noninvasive; no drugs, blood draws or injections. Affordable, 30-Day treatments for $99.95 and less. A powerful non-invasive, proven treatment for sleeping better, restoring flexibility, reducing pain & inflammation, relieving arthritis, neuropathy & fibromyalgia. For details & how to sign up go to Lifewave.com/1069339. Hosted by TriOasis-PDX, 5520 SW Macadam Ave, #150, Portland. Bruce Huck, 971-205-5593, Info@ TriOasis.com, TriOasis.com
WEDNESDAY, DECEMBER 11 Big Medicine: Transforming Your Relationship with Your Body, Health, and Community – 7-8:30pm. Pierre Morin, MD, PhD, revolutionizes the field of medicine by explaining the body’s manifestations as a Process—one that is neither bad nor good, neither “sick” nor “healthy.” Dr. Morin explores how, through our body’s innate intelligence, we can gain creative and spiritual insights that help us appreciate our inner diversity and understand our most profound selves. $15. New Renaissance Bookshop, 1338 NW 23rd Ave,
NAPortland.com
SUNDAY, DECEMBER 29 Crystal Bowl Sound Bath Meditation – 6-7:30pm. Join us for an evening of high vibrational crystal bowl sound healing! These bowls, made from pure crystal quartz, will leave you feeling nourished, balanced, radiant, and bright. Relax on your back while Shalom plays his bowls and other calming instruments to take you on a journey like no other. $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@gmail. com, NewRenBooks.com
calendar of events MONDAY, DECEMBER 30 2020 Intentional Breathwork & Sound Healing Ceremony – 6:30-8:30pm. Join trained sound healing practitioner Mikaela Jones, for this powerful breathwork and sound healing ceremony in which we will release energetic baggage from 2019 and powerfully bring in 2020. Relax on your mat and go deep with the sounds of crystal and Tibetan bowls, handheld gongs, Solfeggio tuning forks, rainsticks, seed pods, chimes, and more! $33. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929, NRBEvents@ gmail.com, NewRenBooks.com
plan ahead SATSANG WITH TOM KURZKA – Jan 3, Fri, 7-9pm. Silent sitting, dharma talk, one-on-one interactions with teacher as requested. Please join us for Tom’s powerful “Where Divinity Touches the Human” satsang. 14114 SE Fairoaks Ave, Milwaukie. Hannah, 503-659-9384, Hannah977@msn. com. TomKurzka.org
DAY-LONG SATSANG WITH TOM KURZKA –Jan 4, Sat, 9:30am-4pm. Please join us for a day-long “Where Divinity Touches the Human” satsang with Tom Kurzka. Silent sittings, dharma talks, one-on-one interactions with the teacher as requested. Half days also available, 9:30-noon or 1:30-4. For more information about Tom’s teachings: his “Buddha at the Gas Pump” interview is at batgap. com/tom-kurzka
2-DAY METAPHYSICAL & WELLNESS FAIR IN PORTLAND - *SPECIAL LOCATION* – Jan 11-12, Sat-Sun. 75+ Booths, 50+ Talks. Intuitive Panel Sat 12-1pm. Experience readers, healers, vendors: crystals/jewelry, mediumship, astrology, tarot, medical intuition, sound/energy/shamanic healing, bodywork, psychic readings, spirituality, reflexology. Parking included. DoubleTree by Hilton, 1000 NE Multnomah St, Portland. Accepting new vendors. MEWevents.com, Laureli Shimayo, 720-352-2434, Laureli@ThriveTypes. com, MetaphysicalEmpowermentEvents.com
WOLF MOON MEDICINE - PATHWAYS TO HEALING & ILLUMINATION –Jan 11, Sat, 4-7pm. Join ArvindWinter for an immersive journey of self-discovery and ritual. We will use the tools of Meditation, Sound Healing, Restorative Yoga and Yoga Nidra to define our path into revelation and healing. Wolf Moon, the full moon of January, is a time for introspection, renewal and going within. $75. At Vine & Sparrow, 22418 SW Pine St, Sherwood. Winter Skyberg, 971-285-2095, arvindwinterworkshops@gmail. com, arvindwinter.com
ENNEAGRAM PORTLAND 9 TYPES IN 9 NIGHTS – Jan 13-May 11, 2020, 2nd & 4th Mon Eves, 6:308:45pm. The 9 Types Panels Workshops, facilitated by Dale Rhodes and Sam Schoenfeld, Certified Trainers from The Narrative Tradition. Ever wondered why two people faced with the same situation can respond to it in entirely different ways? Explore what makes us all tick in unique ways, through the in-person study of the Enneagram System of Personality. An effective and stimulating way to do this is through listening to live and local people who share about how they see the world and what they find meaningful. $275 for series. At Smith Hall. Dale Rhodes, 503-295-4481, DaleJRhodes@me.com, EnneagramPortland.com
INTUITIVE MEDITATION –Jan 20, Mon, 7pm. Simple tools and techniques help manage your life more effectively. Past students have created raises at work, marriage proposals, weight loss and more. Kawena Charlot, gifted psychic, Medium and teacher, has helped thousands of people discover and explore their intuition, clear energetic blocks within mind & body, feel lighter & happier, handle stress with more ease, achieve more control over life and replenish energy by learning simple, effective energetic tools. Create the life you want and have better control of your energetic space or your money back. 10-week course, first class is free. $185 for each 5-week session. Zarr Studios, 1535 SE 9th Ave, Portland. Kawena Charlot, 310-592-3141, kawena_c@ yahoo.com, kawenacharlot.com/meditation-class Energetic Healing Class –Jan 21, Tue, 6:30pm. Heal your chakra system, auric field and energy channels. Create wonderful results in your emotional state, life situations, relationships and health. Kawena Charlot, gifted psychic, Medium and teacher has helped thousands of people have a lot of fun, feel better, recognize, replenish and retain vital energy. Feel ease in your body, protect your energetic space, heal relationships, perform healings on yourself and others. In just10-weeks you will feel happier, lighter, more balanced and brighter. First class is free, check it out, see if it feels right for you. A recent student said: “One would expect everyone to look very serious, but instead we spend most of our time bent over
laughing.” $185 for each 5-week session. Zarr Studios, 1535 SE 9th Ave, Portland. Kawena Charlot, 310592-3141, kawena_c@yahoo.com, kawenacharlot. com/healing-class
2-DAY METAPHYSICAL & WELLNESS FAIR IN SALEM – 50 BOOTHS, 40+ TALKS – Feb 1-2 Sat-Sun. Intuitive Panel Sat 12-1pm. Experience readers, healers, vendors: crystals/jewelry, mediumship, astrology, tarot, medical intuition, sound/energy/shamanic healing, bodywork, psychic readings, spirituality, reflexology. Free parking. Holiday Inn, 3301 Market St NE, Salem. Also Oct 17-18, 2020. Accepting new vendors. MEWevents. com, Laureli Shimayo, 720-352-2434, Laureli@ ThriveTypes.com, MetaphysicalEmpowermentEvents.com
METAPHYSICAL & WELLNESS FAIR IN PORTLAND - 60 BOOTHS, 25+ TALKS – Feb 8, Sat 2-8pm. Intuitive Panel 12-1pm. Experience readers, healers, vendors: crystals/jewelry, mediumship, astrology, tarot, medical intuition, sound/ energy/shamanic healing, bodywork, psychic readings, spirituality, reflexology. Free parking. Unity of Portland, 4525 SE Stark St, Portland. Also May 16, Sep 12, Nov 14, 2020. Accepting new vendors. MEWevents.com, Laureli Shimayo, 720-352-2434, Laureli@ThriveTypes.com, MetaphysicalEmpowermentEvents.com
“Inside the word “emergency” is “emerge”: from an emergency, new things come forth. The old certainties are crumbling fast but danger and possibility are sisters.” Rebecca Solnit
December 2019
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on going events
sunday December 2019 © Liz Howell The biggest news of the month is the entrance of Jupiter, the benefic, into the earthly terrain of Capricorn. The generous planet of expansion in the sober sign of restraint will call for some adjustments over the next year. As well, we will witness what can happen when the truth seeking spirit born in Sagittarius encounters the status quo institutionalized in Capricorn. The Gemini Full Moon on December 11 and 12 (dependent on your geographic location), has us looking at current events and their connection to the past, but with a degree of difficulty in focusing on the facts. Don’t jump to conclusions, make sure your context is correct and watch for missing pieces in the information kit. As Venus comes onto the scene joining Saturn and Pluto in Capricorn the second week of the month, observe the power dynamics in play, steer clear of manipulative maneuvers and when in doubt, follow the money. On December 25/26 (dependent on your geographic location), the New Moon comes fresh off a mental high in Sagittarius to join the Sun, Jupiter and the South Node of the Moon in the early degrees of Capricorn. Add the Saturn/Pluto conjunction to the mix and that’s a serious dose of reality! Make plans to shape it accordingly.
Second Sunday Sits – 9-10am. Mindfulness involves bringing present moment awareness to inner and outer experiences, supporting our capacity to respond to life with wisdom and kindness. These hour-long monthly drop-in classes include guided meditation practices and mindfulness discussions. All levels welcome. $16 discounts with passes & memberships. Unfold Yoga, 2370 SE 37th Ave Portland. Ashley Dahl, MSW, CMT-P, Info@OpenSpaceMindfulness.com, OpenSpaceMindfulness.com. “Loving Kindness” Meditation Group – 10am-1pm. Fourth Sunday. With Paul M. Rakoczy, Reiki Master. Experience group meditation with meditators and beginners alike. There will be multiple sits (silent meditation) with discussion in between. Bring your own sit cushion; chairs available. Beginners welcome and appreciated. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. RSVP to PMR1354@hotmail.com. PaulRakoczyTherapist. com/groups.
monday The Movement Center Community Program
Mantras and musings for the month of December: Sagittarius (Nov 22-Dec 21): Judgment or blaming is not the point. Understanding is. ~Gabor Maté Capricorn (Dec 22-Jan 19): When perfectionism is driving, shame is always riding shotgun, and fear is the annoying backseat driver. ~Brené Brown Aquarius (Jan 20-Feb 18): The universe is under no obligation to make sense to you. ~Neil deGrasse Tyson Pisces (Feb 19-Mar 20): Effort is more important than so-called success because effort is a real thing. ~Brad Warner Aries (Mar 21-Apr 19): Life is the dancer, and you are the dance. ~Eckhart Tolle Taurus (Apr 20-May 20): Somehow we are beautifully doomed to evolve. ~ Anam Thubten
Gemini (May 21-Jun 20): Songbird guards a twig, its only weapon a song. ~Kim Stafford Cancer (Jun 21-Jul 22): Creativity exists in the present moment. You can’t find it anywhere else. ~Natalie Goldberg Leo (Jul 23-Aug 22): Art is the highest expression of the human spirit. ~Joyce Carol Oates Virgo (Aug 23-Sep 22): If your compassion does not include yourself, it is incomplete. ~Jack Kornfield Libra (Sep 23-Oct 22): Change is inevitable, except from a vending machine. ~Robert C. Gallagher Scorpio (Oct 23-Nov 21): There is a voice that does not use words. Listen. ~Rumi
Sagittarius & Capricorn! Celebrate your birthday with 15% OFF astrology readings for you this month. Celestial-LivingArts.com
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– Yoga 5:45-6:50pm. Meditation 7-8pm. A commitment to affordable yoga classes for everyone. These classes are taught for the average student who does not need special attention in class. If you have taken some yoga before, or even if it’s been a long time since you’ve practiced, you’ll likely do fine in Community Yoga. Meditation & Satsang, led by Swami Prakashananda or Sadhvi Parananda. Everyone is welcome! Chanting, an inspirational talk on living the spiritual life, and a guided experience of the core meditation practice used in Eyes-Open meditation at The Movement Center - a practice that focuses on the elements of breath, chakras, flow, and presence. This simple, profound practice is accessible to everyone. Beginners and experienced meditators welcome. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter.com. TheMovementCenter.com.
tuesday Relax & Restore with Yoga Nidra – 5:45-6:45pm. Through supported and guided relaxation, we›ll gently release accumulated tension, activating our body’s innate capacity to self-heal and restore. All levels, all bodies welcome. $16 dropin, discount with passes & memberships. Unfold Yoga, 2370 SE 37th Ave, Portland. Ashley Dahl, MSW, CMT-P, Info@OpenSpaceMindfulness.com, OpenSpaceMindfulness.com.
on going events
wednesday
saturday
Labyrinth Walk
What is the Third Testament?
– 2nd Wed of the month, 4-6:30pm. Labyrinth walking is a meditative journey into the center and out. The 5 circuit rainbow labyrinth is in the Community Room, just drop in and walk. Instructions provided. Donations appreciated. The Center for Spiritual Wellbeing
– 8am. Introduction to The Third Testament, the life work of Martinus. Live Stream with chat questions. Free on YouTube. Bob Zauner, 941-462-3177, Info@TheThirdTestament.info, TheThirdTestament.info
7100 SW Hampton St, Ste 126, Portland. Margaret Greene, 503-926-2490, Margaret@MyJourneyWay. com, TheCenterForSpiritualWellbeing.com.
Morning Meditative Movement
Evening Reiki Share Group – 7-9:30pm. First Wednesday. With Paul M Rakoczy, Reiki Master. Share or exchange reiki energy with practitioners and beginners alike. You do not need knowledge of the Reiki energy to be involved. Beginners welcome and appreciated. There will be a group meditation, some instruction, followed by an opportunity for all to exchange/share the warm energy. Donations accepted. Please RSVP by email. Individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail.com. PaulRakoczyTherapist.com/groups
– 9-10 am. We take advantage of the morning’s energy to build our own life essence. Utilizing simple Qigong forms, we harmonize and balance our body for healing. “O” Building, 232 SE Oak #104, $10. RoseCityQigong.com Meditation Practice Group – 10:30-11:30am. A series for new meditators and those who wish to deepen their practice of meditation on the inner Light. No special postures, no experience necessary. Free. West Hills Unitarian Universalist Fellowship, 8470 SW Oleson Rd. Gretchen Weber, 505-730-0791, comtransgretchen@yahoo.com, SOS.org
“Anything will give up its secrets if you love it enough.”
thursday Te School Qigong - 8:30-10am. Start with a variety of light warm-ups and stretches, then move into qigong forms, series, and Internal Alchemy in this class. Open to all levels, Drop ins are welcome. Enter on the side of the building – up the steps to the deck. Fee is $10. Awakenings, 1016 SE 12th Ave, Portland.
Oregon School of Massage Try a Community Education Class!
Aromatherapy: The Gateway to Balancing Hormones Aug 17 - Sat, $135
Fall Term begins Sep. 23 Attend a Free Training Preview Aug 10th at 10am Call 800-844-3520 to register!
9500 Barbur Blvd. #100 Portland, OR 97219 OregonSchoolofMassage.com
George Washington Carver
friday Tualatin Community Energy Yoga Class – noon-1pm. An ancient Asian Energy Yoga practice that helps clear energy blockages, negative emotion, stress, anxiety, sadness, loneliness, and connects the body & mind together. Free. 18861 SW Martinazzi Ave Suite 217, Tualatin. Sandee Jassim, 503-885-8588. Tualatin@BnBEnergyHealing.com, BnBEnergyHealing.com/Tualatin
December 2019
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Neurofeedback Brain training for stress, depression, ADHD Info@PeakTrainingCenters.com PeakTrainingCenters.com
10700 Southwest Beaverton Hillsdale Hwy Building 3, Suite 560 Beaverton by appointment only ~ 503-420-7580
Peel back the noise
(503) 420-7
Let the brain reveal its best
Info@PeakTrainingCenters.com July 2019
27
4726 SE Hawthorne Blvd Portland (971)-678-7384 SUN-FRI 11AM-7PM SAT 11AM-8PM
"Best CBD around. Has research readily available to show you about the CBD, and its potency. An amzing person and business. Plus FREE SAMPLES. Theres no reason you shouldn't check out this place!" ~review on Google
The Dalai Lama, when asked what surprised him most about humanity, answered: "Man! Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.�
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NAPortland.com
REFRESHED MIND ELEVATED MOOD
community resource guide
CLEANING
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, email NAadvertising@NaturalAwakenings.com to request our media kit.
ACUPUNCTURE ALL WAYS WELL ACUPUNCTURE & WELLNESS Rebecca MH Kitzerow, LAc Jonathan Irvin, LAc 503-548-4403 AllWaysWell.com
Vo t e d F a v o r i t e N a t u r a l Health Center 2017, Favorite Acupuncturist 2014 to 2017. Now in Portland and La Center. Facial Rejuvenation, Chinese Herbs. Book online!
AYURVEDA SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY
Susan Bass, Ayurvedic Practitioner Ayurvedic Yoga Therapist C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300, & 1100-hour Ayuvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA, & APPNA
BODY SCREENING RADIANT BODY THERMOGRAPHY 1314 NW Irving St. #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyThermography.com
A medical thermography clinic providing 100% safe, noninvasive, painless breast and full body screening utilizing digital infrared thermal imaging. Reports written by thermologists, boardcertified physicians.
BOOKS, GIFTS & EVENTS NEW RENAISSANCE
Books, Gifts, & Events for Conscious Living 1338 NW 23rd Ave at Pettygrove, Portland 503-224-4929 NewRenBooks.com Oregon’s largest metaphysical book and gift store specializing in spritual books from all traditions.Events to enlighten, educate and entertain. Full event listings at NewRenBooks.com
CANCER CARE NATUROPATHIC PHYSICIAN & ENERGY WORKER NEW MOON CANCER CARE
Lisa Matejka, ND, MS Naturopathic Physician & Energy Worker New Moon Cancer Care http://www.newmooncancercare.net dr.lisa@newmooncancercare.net (971) 319-0410 Sage Center for Wholeness & Health 10700 SW Beaverton Hillsdale Hwy Bldg 3, Suite #560 Cancer! Have it? Know someone with it? This could be the most challenging and confusing time of one’s life. Explore all options. New Moon Cancer Care is unique in offering both Naturopathic Medicine and Energetic Medicine, with treatment plans tailored to the individual. Free phone consultation and house calls offered.
ECOMAIDS
503-908-0950 EcoMaids.com/Portland E c o M a i d s i s O r e g o n ’s premier green cleaning company serving homes and businesses. We are committed to creating safe and healthful spaces for your family, pets, and coworkers, while reducing harmful toxins in our ecosystem.
COACHING AND CONSULTING LULUV HEALING
Self-Love Guidance & Song Healing Reiki Portland, and Online 952-913-8912 LuluvHealing.com Ready to finally free yourself from the oppression of your inner critic? Relieve depression or anxiety? Rediscover your natural energy and really enjoy life? Self-Love Guidance can renew your emotional wellness, increase your resiliency, strengthen your inner wisdom, and let you play into a wonderful way of being.
SALSBURY & CO.
April Salsbury 503-850-8411 SalsburyAndCo.com Builing strong foundations and growing your business. Business & healthcare private practice consulting.
OPENSPACE MINDFULNESS Ashley Dahl, MSW, CMT-P Info@OpenSpaceMindfulness. com OpenSpaceMindfulness.com
SPIRIT IN TRANSITION
Matthew Koren Matt@SpiritInTransition.com SpiritInTransition.com
CHIROPRACTIC NORTH PORTLAND WELLNESS CENTER Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com
We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health and Wellness. Our dedicated team provides effective medicine in a warm, comfortable environment.
DENTIST AESTHETIC DENTISTRY OF LAKE OSWEGO
Larry Bowden, DMD 17720 Jean Way, Ste 200, Lake Oswego 503-675-7300 LakeOswegoSmiles.com We are dedicated to providing our guests with comprehensive dental excellence in a friendly, relaxing atmosphere so that optimal health, beauty and comfort can be realized for individual needs. The finest quality will always be provided.
December 2019
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Unleash greater love, joy and fulfillment Discover your true, magnificent essence and ENERGY HEALING unique gifts FINDINGwellness GOD WITHIN Enhance and well-being Elizabeth Costa Spiritual Advisor/Intuitive Empathic Healer Energy healing and 503-893-2363 soul journeying available findingodwithin@gmail.com findingodwithin.com findingodwithin.com
Looking for greater love, joy and peace in your life? Uncertain of ELISABETH how to live your life authentically and constantly questioning yourself? COSTA I am here to help your soul to remember who you are at the core Intuitive of your being, where greater love is Empathic cultivated in your body, mind, and spirit.Healer Creating a safe, comfortable space for discovering your unique gifts and talents and bringing them into your life with ease and grace. I am an energy healer and able to best equip you into greater alignment on your conscious path. Your journey awaits you.
GREEN BURIAL, FUNERAL & CREMATION CORNERSTONE FUNERAL SERVICES 18625 SE Bakers Ferry Road Boring, OR 97009
503-637-5020 CornerstoneFuneral.com Elizabeth@CornerstoneFuneral.com Portland’s first green funeral home, we proudly offer some of the most affordable prices in the area. Family owned and operated.
9500 Barbur Blvd. #100 Portland, OR 97219
Call 800-844-3520 to register!
Attend a Free Training Preview Aug 10th at 10am
Judie Maron-Friend, Certified QT Level l, ll, & Self Created Health Instructor/ Practitioner 8725 NE Broadway St, Portland 503-753-1590 JudieMaronFriend@gmail.com VitalityLink.com/p/hofh
HYPNOTHERAPY LOVING KINDNESS HYPNOSIS
Laney Coulter, BCH, CPHI, NLP, M.Ed BWRT Level 2 practitioner
503-289-3614 LovingKindnessHypnosis.com Clear emotional pain and create powerful inner resources. Stop smoking, eliminate excess weight, remove phobias, learn strategies to control anger, stress and much more. Empower yourself with hypnosis! Be the person your dog thinks you are!
Fall Term
MASSAGE OREGON SCHOOL OF MASSAGE Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.com
Aromatherapy: The Gateway to Balancing Hormones Aug 17 - Sat, $135
Try a Community Education Class!
We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.
Oregon School of Massage
FELDENKRAIS
FELDENKRAIS® CENTER OF PORTLAND
Susan Marshall, GCFP Laurelhurst Healing Arts Building 3059 NE Glisan St, Portland 503-313-9813 FeldenkraisPDX.com Improve neck, back, hip pain and more. Best selling author Norman Doidge, MD in The Brain’s Way of Healing, calls the Feldenkrais Method “applied neuroplasticity” —using your brain and nervous system for healing. Susan received a “Nattie” Award in the category Favorite Massage Therapist/ Body Worker 2016, 2017 and 2018.
ALICE BOYD FLEDENKRAIS
Portland/Vancouver Edition
503-360-1324
ReviveOrganicsSalonPDX.com Revive is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.
Rose Allen Portland, OR 503-961-2242 RoseCityQigong.com
Qigong practice unlocks our life force energy and enhances our vital essence, while addressing the root causes of illness. Many are discovering the power to activate inner healing through these simple movements. The gentle forms are easily learned and provide proven health benefits. Rose is a Certified Instructor with 15 years of dedicated practice. Now is a great time to discover Qigong. All are welcome.
RETREAT CENTER ANANDA CENTER AT LAURELWOOD Retreat, Conference and Event Center 38950 SW Laurelwood Rd Gaston, OR 97119 503-746-6229 AnandaLaurelwood.org
A beautiful place to host your next meeting, event, retreat or conference and only 45 minutes west of Portland. We have bright spaces for groups of all sizes; lovely guest rooms, most with views of the lush valley; delicious vegetarian meals served daily; yoga and meditation.
MATCHMAKING INTUITIVE EYE READINGS WITH THRIVETYPES® Laureli Shimayo 720-352-2434
ThriveTypes.com Conscious online dating, matchmaking. Life, Love, Leadership coaching. Hiring consulting, career path coaching, resume writing. By video and MetaphysicalEmpowermentEvents.com LearnToReadEyes.com
Alice Boyd, GCFP Feldenkrais Lessons in NW & NE Portland AliceBoyd.com Alice@AliceBoyd.com 503-753-6437 34
4460 SW Garden Home Rd, Portland
ROSE CITY QIGONG
begins Sep. 23
When one learns Quantum-Touch®, during class students typically relieve 50% - 100% of each other’s pain. Not only do bones align with a light touch, inflammation reduces and healing accelerates. Often students experience dramatic and profound emotional release. Contact Judie to learn more or sign up for a class today and discover your power to heal.
REV!VE ORGANIC SALON
QIGONG
OregonSchoolofMassage.com
HANDS OF FREEDOM HEALING/ QUANTUM-TOUCH®
ORGANIC SALONS
NAPortland.com
SPIRITUALITY SATSANG WITH TOM KURZKA Where Divinity Touches the Human Contact Hannah977@msn.com 503-659-9384 TomKurzka.org
Satsang is the true way life moves. In this transformative space, the love of the true Heart explodes, burning our distrust, softening our armoring, changing our expression into a vibrant aliveness. Meetings in Portland area and in Eugene
SOUND HEALING SOUND HEALING PRACTITIONER Mikaela Jones 3736 SW 10th Ave Portland, OR 97239 503-705-1609 HealingSoundBaths.com
Trained in sound healing and hypnotherapy, Mikaela utilizes various sound healing instruments and her voice for stress release, Higher Self communication, goal manifestation, restoring harmony to body, mind and Spirit.
THERAPY/COUNSELING ELEVATED MIND AND MOVEMENT Amelia Mackle, LPC, RYT 360-990-8091 8800 SE Sunnyside Rd, Suite 257-S Clackamas ElevatedMindandMovement.com
Mind/body counseling that includes gentle movement, breathwork, mindfulness and traditional talk therapy. I work to help clients feel comfortable in their bodies and in their lives.
EMOTIONAL PEACEMAKING Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com
PAUL M RAKOCZY, LCSW
Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com
THERAPY/COUNSELING ROOT&CONNECT Whole Health Counseling & Wellness Angela Guerrero, M.Ed, LPC, RYT North Portland 512-680-5498 RootAndConnect.com
Want to feel more Grounded? Be more Focused? Live more Balanced? Unique counseling style focusing on the WHOLE self. Learn to connect with and nourish your mind, body, spirit, and emotions through practices that grow your awareness and fulfill the relationship with you and others.
SJL PSYCHOTHERAPY SERVICES Stuart J. Levit, Ed.S, M.Ed. 4531 SE Belmont St, Portland 503-983-7949 Info@StuartJLevit.com StuartJLevit.com
Have a particular life obstacle that you are trying to understand and resolve? Somatic and Mindfulness based counseling in a private comfortable space. Evening and weekend hours available.
TRAUMA TREATMENT ROBIN BODHI, BS, LMT (12722), CHt 503-477-0931 RobinBodhi@gmail.com RobinBodhi.com
Robin Bodhi, a bodyworker for more than 20 years, has a diverse background in medical-based bodywork, energetic healing and somatic touch. Her services also include reiki, hypnotherapy and integration coaching.
YOGA DAYA FOUNDATION
Sarahjoy Marsh Yoga Teacher + Therapist 5210 SW Corbett Ave, Portland SarahjoyYoga.com DayaFoundation.org Public yoga classes, private lessons, yoga therapy, and Hunger, Hope + Healing Series for women with food and body issues.
SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist,
C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300 & 1100-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA, & APPNA.
THE MOVEMENT CENTER YOGA STUDIO 1021 NE 33rd Ave, Portland 503-231-0383 TheMovementCenter.com
Hatha yoga for all levels, workshops & specialty classes, private & healing yoga sessions, at a beautiful meditation and retreat center in the heart of the city.
VETERINARIAN HEART WHISPERER RELATIONSHIP-INTIMACY COACH Carola Marashi M.A. 512-925-0625 Beaverton, OR http://CarolaMarashi.me
“As a trained Transpersonal Therapist, I help you shed fear and resistance for rapid evolution. As an ordained Minister, I understand intimacy as a spiritual practice. As a published author, I advovate speaking your truth.” Over 35 years experience with a Master’s Degree in Transpersonal Psychology and Bachelor’s in Clinical Nutrition. Author of Sensual Eating and In2it! Trust Your Intuition Deck and Guide, and founder of Body Choir Community Ecstatic Dance in 1994.
TWO RIVERS VETERINARY CLINIC
3808 N Williams Ave Suite 129, Portland Phone: 503-280-2000 Info@TwoRiversVet.com
“If you’re always trying to be normal you will never know how amazing you can be.”
Maya Angelou
December 2019
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Big Splash Specials Reach our 20,000 dedicated readers. Get 2020 off to a fabulous start with Natural Awakenings marketing specials catered to your wellness business needs.
The Big Splasher Special
Make a big splash with our big splasher, full page exposure special for only $200 per month. Our Big Splash Special is sure to make an impact on your business. THE BIG SPLASHER 3-MONTH SPECIAL INCLUDES: • one-sixth page ad for three months • one bylined article on your business (500 words) • one news brief about your business (250 words) • listing in our community resource guide each issue • up to five calendar events each issue • reduced ad design rates with our expert in-house designer THE BIG SPLASHER 6-MONTH SPECIAL INCLUDES: • one-sixth page ad for six months • two bylined articles on your business (500 words) • two news briefs about your business (250 words) • listing in our community resource guide each issue • up to five calendar events each issue • reduced ad design rates with our expert in-house designer
The Little Splasher Special
Make a big splash, at a reasonable rate of just $99 per month with our Little Splasher Business Card Ad special. THE LITTLE SPLASHER 6-MONTH SPECIAL INCLUDES: • one business card sized ad for six months • two news or event briefs about your business (250 words) • listing in our community resource guide each issue • up to five calendar events each issue • reduced ad design rates with our expert in-house designer
Community Puddle Special
Pool together the resources in your wellness collective or coop and get full page exposure, including up to eight practitioners. COMMUNITY POOL 6-MONTH SPECIAL INCLUDES: • FULL PAGE community ad for six months (up to 8 practitioners) • up to eight practitioner profile articles (250 words) • two news briefs about your business (250 words) • community resource guide listing for each practitioner • up to 10 calendar events each issue • reduced ad design rates with our expert in-house designer
Ad design prices Work with our seasoned Natural Awakenings in-house ad designer to help your big splash ad make an impact. $50: ad sizes up to a 1/4 page $75: ad sizes 1/3, 1/2 page and full page ad
*future ad changes billed at $30 an hour, in 15-minute increments
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Portland/Vancouver Edition
NAPortland.com
For more information contact: Erin Lehn • 503-753-3020 erin@vegetorium.com