january 2012 • resources for inner peace, health and healing
Therapeutic Coaching速 Certification Program The Meta Institute is now in its new home in New Hope The Meta Institute Presents:
Therapeutic Coaching速 Certification Program, an intensive 15 month, weekend program that brings together the best and most effective aspects of life coaching and therapy. Learn the newest cutting edge skills and techniques to assist people in achieving their goals This program will offer you skills from a wide variety of fields such as: If you are interested in adding to your present skills or considering a career change, call for an information package and application. Financing is available. Early payment discounts available!
Emotional Intelligence Hypnosis Quantum Physics, Business Management & Consulting
Systems Theory Experiential Learning Past Life Therapy NLP Team Building & Leadership
Family Therapy Developmental & Life Cycle Stages Motivational Counseling, & so much more!
Applications being accepted for February 2012 Class Free Information Session, Thurs., Jan. 12th (6:30-8:30) please call to register
Reiki Trainings & Other Workshops Reiki I
Jan. 28, 2012 (Sat. 10am-6pm) $75
Reiki II
Jan. 29, 2012 (Sun. 10am-6pm) $150
Demystifying The Tarot
Jan. 14, & 15, 2012 (3 day class: 10-6pm each day) $295.00, 3rd day to be scheduled
Intuitive Readings by Mary Beth Tracy 30, 45, 60 minute readings by appointment only
Individual, Couples, & Family Coaching Available NEW NUMBER (763) 533-6527 E-Mail: Meta@metainstitute.com or visit our website www.metainstitute.com
5121 Winnetka Ave., Suite 200 New Hope, MN 55428
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A K A S H I C R E CO R D S LEvEL 1 WORKSHOp JAnuARy 28 & 29tH, 2012
Wind & Water School of Feng Shui New certification program begins February 2012
When books aren't enough... we're here to fill in the missing pages. Looking for a business opportunity? Searching for a way to connect with your home? Become a certified Feng Shui practitioner. Email lisa@windwaterschool.com to register. For more information on the Wind & Water School, visit www.windwaterschool.com.
Discovery Feng Shui: A Personal Journey A 3-part introduction to Feng Shui through Normandale Community College
Sessions will be January 28, 9–Noon; a teleseminar February 4, 9–10 a.m.; and February 11, 9–Noon. Register for the course here. Check out the entire 2012 Feng Shui program at Normandale Community College, normandale.augusoft.net.
612.823.5093 carole@carolehyder.com www.carolehyder.com
WELCOmE DAHnA FOx, Certified Akashic Records Teacher, as she returns specifically to teach YOU how to CONSCIOUSLY Access Your Akashic Records! The Akashic Records are the energetic recording of your Soul’s journey over every lifetime – including your Soul’s intention for this lifetime! Consider having the tools to utilize the information stored in your Soul’s Records available at your fingertips. Imagine the impact access to this wisdom could have in every area of your life! Begin 2012 with a greater understanding of who you are and why you are here. In this workshop you will learn and experience how to: > Consciously enter your Akashic Records to better understand your purpose/ Soul’s intention. > Use your Akashic Records to gain clarity in every area of your life. > Access greater levels of creativity using your Akashic Records. > Expand your heart energy and open your heart to yourself and others. By the end of this profoundly expansive weekend you will have the tools to access your Akashic Records to gain insight on relationships, money, life lessons, career path, creative arts, and any scenario you can think of! January 28th & 29th, 2012 Saturday & Sunday – 1:00 PM – 6:00 PM Both Days Required - Includes a 1 Hour Telephone Consultation prior to the Workshop (A $135.00 Value) Call today about the early registration disCount For more information, to register & receive directions to
the workshop: Call dahna Fox at 216-392-5490 Free Introductory TeleConferences: email Info@akashicWisdom.com aKaShIC rECOrdS IntrOduCtIOn LECturE at lake harriet spiritual Community 7:30-9:30 p.m. Friday, January 27th $10 prepay to Dahna or $15 at the door
Every ending is a new beginning soothe grief with this book... Walking on Sunshine–NRG, was written with gratitude. Find promise and soothe grief as author Sheryl Hill tells the journey of her son Tyler. His is a story of life after death, evidence that love never dies, that energy cannot be created nor destroyed, only transformed. “I simply could not put it down! This book changed my world.” “This book is a gift of hope to all parents, siblings, and loved ones in our world community who grieve the passing of a loved one. “This is a courageous and beautifully written story. Regardless of whether you have experienced the devasting passing of a loved one, this book is a provoking account that will change the way you view the universe; and leave you with goose bumps, in the very best way.”
Order copies for you and your loved ones at
www.walkingonsunshine.org The Light! The Hope! The Love! The Everafter!
january 2012
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staff
inside
essential wellness digital magazine
january 2012
Twin Cities Wellness aka Essential Wellness 4270 Honey Tree Pass Danbury, WI 54830 Publishers Dee & Lynn LaFroth ADVERTISING Dee LaFroth sales@esswellness.com 715.259.3047 EDITOR Lynn LaFroth info@esswellness.com ART DIRECTOR Sunshine Sevigny WRITING SUBMISSIONS Click here for guidelines RECEIVE ESSENTIAL WELLNESS BY EMAIL! Send us your email to receive twice-monthly Celebrate Wellness e-news and Monthly digital Essential Wellness info@esswellness.com
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6-9 Breathe your way through stress BY LAURIE ELLIS-YOUNG 12–13 Conquer stress with acupuncture BY STEVEN SONMORE 16–18 Eliminate financial stress with Emotional Freedom Techniques BY VALERIE LIS 22–25 You have control over stress; consciously choose relaxation BY SUE INGEBRETSON
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january 2012
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MANAGING STRESS
BY LAURIE ELLIS-YOUNG
Breathe your way through stress
S
CENARIO I:
Jessica was late again. Willing the traffic to speed up had no result except to make her feel more tense and helpless. She sat in the motionless car, her mind going a 100 miles an hour, ruminating about everything she had to do—shopping, cleaning, laundry, pick up the kids, visit the nursing home, call the dentist, deadlines at work, etc. Her breath came out in shallow, rapid gasps and an urge to scream, cry or beat the dashboard rose up out of chest. Stress! A magazine article popped into her mind detailing how 90 percent of all illnesses are stress related. “It’s hopeless. I might as well book my hospital room now.” Jessica bemoaned.
tionless car with her mind focused on slowing her breathing, and pacifying her racing mind’s obsession with its “to do” list by repeating the mantra “peace.” As her deepening breath moved low into her belly the anxiety continued to dissolve. Equanimity! The knowledge that she had the ability to counteract the negative effects of stress was ever present in her mind. “No matter what the circumstances may be, I have it in my power to stay calm and peaceful, maintaining and even enhancing my well-being.” Jessica rejoiced.
regulates our physical bodies and our emotional and mental states.
The key is in knowing how to change our breath before anxiety arises in order to avoid the stress reaction commonly known as the “flight or fight” response. When this response occurs, one’s breathing becomes very shallow in the upper chest and the body’s chemistry changes, producing tension throughout. Fortunately, since the respiratory system is both involuntary and voluntary, by consciously engaging the diaphragm to allow the belly to expand on the inhalation, CHANGING YOUR REACTION the parasympathetic nervous sysTHROUGH BREATH tem begins triggering a relaxation Is it really possible that expe- response. It is physiologically imriences similar to Scenario I could possible to be in a state of panic. If metamorphose so easily into Sce- one is breathing deeply in the belly. nario II? Can we so quickly turn Simply and powerfully, stress-free an out of hand, stressful situa- living can be a belly breath away. SCENARIO II: Jessica was late again. Accepting tion into one of calm and conthe reality of the traffic jam caused trol? The answer is unequivocally: her to take a deep breath and let Yes! The simple but powerful act out a long sigh. She sat in the mo- of changing the way we breathe Continued Page 8...
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Laurie meditating at sunrise in Arches National Park, Utah
Š 2008 Nancy Chakrin Photography
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MANAGING STRESS Breathe Your Way Through Stress Continued...
This area of the body is known BELLY BREATHING as the “hara,” a Japanese word Lay comfortably on your that means “seat of life force.” back, with both hands on your Besides producing a soothing acbelly, eyes closed and focusing tion, breathing in the hara accessinwards on feeling the physical es a source of physical, mental, movement of your breath. Begin emotional and spiritual stamina. first by exhaling while contracting the belly towards the spine. The inhalation will result in a natural Laurie Ellis Young, MTC, CYT, extension outwards of the belly. founder & director of Breathe The By first allowing, and then Change LLC, is a pioneer in breathgently increasing this expansion work as an empowering and healing the diaphragm presses down- modality. Laurie has been practicwards, aiding in the movements. ing and studying yoga, breathwork, DIAPHRAGMATIC,
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mind/body therapies and wellbeing techniques from both ancient and contemporary traditions for over 35 years. Between 1985 and 1998 many treks in the Himalayan & Andes mountains impassioned her with the “power of breath” leading her to profound studies of the science of breath. Laurie is coauthor with photographer, Nancy Chakrin, of Friendship: The Art of the Practice (TRISTAN Publishing). She resides with her husband in KAUST, Saudi Arabia. FFI: www.BreatheTheChange.com
Laurie performing the Qigong sunbreath in the Colorado Rockies
Š 2008 Nancy Chakrin Photography
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LEAD. INFLUENCE.
Heal mind, body, spirit. Holistic Health Studies Program • Earn a Master of Arts degree or one-year Graduate Certificate • Explore discoveries about health, healing and wholeness • In-depth study of complementary and integrative therapies • Enriching experiences for professional and personal development • Supportive and diverse learning community • Convenient evening classes open to women and men To learn more, call 651-690-6933 or visit stkate.edu/holistic
Henrietta Schmoll School of Health
St. Catherine University — Holistic Health ad 2012 Essential Wellness 7.25 x 4.5” 4c
MANAGING STRESS
Conquer stress with acu
W
HAT HAPPENS emotions relate to certain organs. when you’re re- For example, joy (or lack of joy) really stressed lates to the heart. Anger and frusout? Your body is keyed into your sympathetic nervous system or “fight or flight syndrome.” Your adrenals are pumping, your breathing is shallow, heart beat is rapid, and digestion is incomplete. With acupuncture your body tunes into your parasympathet-
ing, nausea, feeling of a lump in the throat. And for women: Irregular periods, painful periods, and distention of the breasts prior to periods. Liver stagnation is commonly associated with PMS. In a healthy body, the liver should be spreading energy to all the other organs evenly in a 360 degree pattern. If it is dysfunctional, it can shoot energy straight upwards and cause neck and shoulder tension, headaches, mitration relates to the liver. Fear and graines, even high blood pressure. procrastination relates to the kidneys. Worry relates to the stomach ACUPUNCTURE RESTORES BALANCE and spleen. Remember that saying: When you get upset the muscles “My stomach is tied up in knots?” around the liver get tight. Then the Acupuncture reinstates balance blood flow through the liver beto the organ so then the correspondcomes restricted, especially through ing emotion balances, too. Acupuncture sends nutrition to the organ.
ic nervous system. So your heart beat is more regular, breathing is deeper, smooth muscles are relax- LIVER STAGNATION CONNECTS TO ANGER ing and digestion is more complete. Anger, irritability, and frustration are all signs that our liver is EMOTIONS RELATE TO ORGANS Western medicine attributes imbalanced. The liver is responsible only one organ to our emotions: The for the smooth flow of emotions. brain. But Chinese medicine discov- Liver stagnation is one of the ered early on of the link between the most common problems seen in organs and emotions. And the qual- acupuncture clinics. Symptoms ity of our thoughts is determined can include irritability, pain in the by the status of our organs. Specific area below the ribs, sighing, bloat12 www.esswellness.com
the portal vein. Then the function of the liver is impeded. Restriction of the bile duct results in bile not getting properly distributed in the duo-
BY STEVEN SONMORE
upuncture denum. Then there are digestive problems. If there is poor circulation in the liver there will be emotional ups and downs. If the liver is fatty there will be depression, anxiety, and/or frustration. With acupuncture, we can get the musculature around the liver to relax. This will increase blood flow to this organ, help the liver detoxify and then the patient will begin to feel better. As acupuncturists we are obsessed with improving the circulation of blood. We are the plumbers of medicine. All the anti-inflammatory agents, nutrients, antibiotics are in the blood. The function of blood circulation is what heals us. That function is at 100 percent when you are a baby. Remember the saying “in the pink?” As a person ages, the vascular system declines. There is not enough blood circulating to heal the problem areas. The beautiful thing about acupuncture is that it pushes the blood into the sick area to heal it. In Western medicine they run tests to see if the patient is sick. But often, patients feel terrible, but the tests come out normal. So they are sick, but not sick enough to show up on their tests. Acupuncture was developed for your everyday citizen—to make him/her healthy, to increase energy and vitality. We can make the stress and pain go away. And we create a situation so the stress and pain does not come back.
Headaches?
Minneapolis, MN — A A free free report report has has been been released and available to to headache headache and and migraine migraine suffers that reveals what causes many types what causes many types of of headaches. According to to Licensed Licensed Acupuncturist Acupuncturist Steven Sonmore, many doctors doctors are are unaware unaware of of the the drugless approach to headache headache relief. relief. That’s That’s why why we decided to make this information information available available free free to headache victims. Order your Free Free Report Report by calling 612-866-4000. 612-866-4000.
www.orientalmedcare.com www.orientalmedcare.com
Shamanism Training Program Introduction to Journeying Class January 15, Isanti, 9:00am-5:00pm Advanced Shamanism Training begins January 27 Drum Making Workshop February 19, Isanti Contact Mary Stoffel 763-444-8146 mlstoffel@innovatord.com www.humanimal.com www.practicalshamanism.com
For more than 24 years Steven Sonmore, licensed acupuncturist, has helped people transform health problems into solutions for attaining better health. He is owner of Complete Oriental Medical Care in Minneapolis. For more information call 612866-4000 or visit www.orientalmedcare.com
january 2012
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promotional consulting Together we can shift your website and/or promotional materials’ content from bland to sparkling with life!
Writing • Editing • Proofing
Hourly or project rates. For more information: livingwell@centurytel.net
Be the Light. Be the Love. Be the Peace.
Services
Spiritual Mentoring Life and Wellness Coaching John of God Crystal Healing Bed Meditation Energetic Healing Massage Therapy Workshops Nona Trealoff Bock, MS, LMT 715.386.3360 Nona@SoulsShine.com www.SoulsShine.com
january 2012
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MANAGING STRESS
Eliminate financial stress Emotional Freedom Tech
I
T’S A common theme in January. Just as interest wanes in New Years’ resolutions, a mass of holiday bills arrive. And this brings increased stress and overwhelm. If this describes your situation, you can try the Emotional Freedom Techniques (EFT) exercise found in this article. Although EFT doesn’t “pay the bills,” it reduces the intensity of the stress response. This supports clearer thinking, and promotes health and well-being. As Hans Selye states, “It’s not stress that kills us, it is our reaction to it.”
fective in your use of EFT. First, the more intense the reaction, the better and faster it works. So, it is important to exaggerate your stress response. Second, EFT often works in layers, so stop every few rounds of tapping to re-evaluate. If a new emotion or another memory captures your attention, shift your focus and tap again. Continue tapping until your stress is completely gone. Note that there does not need to be truth to the tapping phrase; our purpose is to neutralize the emotional charge.
TAP YOUR WAY TO HEALING
For financial stress, here are a few phrases to try in envisioning the “worst case scenario.” Focus on the worst thing that could possibly happen and then tap. This may mean borrowing money from your parents, or foreclosing on your mortgage, or, being homeless. After this, everything else will seem mild in comparison.
THE METHOD: ENVISION WORST CASE SCENARIO
EFT is a self-tool, created in the 1990s by Stanford engineer Gary Craig. It involves tapping with fingertips on specified points of the face and upper body while mentally focusing on a distressful memory or thought. Based on acupuncture principles, it often works in minutes. While relaxation methods are usually temporary, EFT offers a more permanent solution. BEING POOR, BEING RICH Understanding a few basic con- Focus on feelings about becepts will help you to be more ef- ing poor and then tap. In16 www.esswellness.com
clude fear, helplessness, hopelessness, pity, sadness, etc. Focus on feelings about rich people and then tap. Include fear, anger, frustration, jealousy, sadness. FEAR OF FAILURE/ FEAR OF SUCCESS
Say, “I am a failure” and tap on related emotions. Say, “I am a success” and tap on related emotions. NOT WORTHY/ NOT GOOD ENOUGH
Say, “I am not worthy” or “I am not good enough.” Have a pity party and exaggerate the words. Continue to tap until the phrase is neutral. EFT EXERCISE
This exercise has been included to take you through the simple— yet powerful—process of EFT. Begin by focusing on a specific bothersome memory. Notice how much stress you feel and where you feel it in your body.
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with hniques
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MANAGING STRESS Eliminate Financial Stress Continued...
While continuing to focus on the memory, gently tap with your fingertips 4-5 times on each of the following locations: Top of the head, inside of the eyebrow, side of the eye, under the eye, under the nose, on the chin, on the collarbone, 4-5� below the armpit. Repeat (tap again). Now evaluate your stress level. If you notice a shift, adjust your focus and start over. For example, if your emotion changes from stress to fear, now focus on fear and tap again. If the craving
BY VALERIE LIS
moves from your stomach to your throat, now focus on your throat and tap again. Continue to tap, readjusting your focus as symptoms change, until your distress is gone. This short exercise allows you the opportunity to experience and understand the process of EFT. You will find the standard version substantially more effective. You may also want to work with an experienced practitioner. Valerie Lis, MA, EFT-Expert2 Practitioner & Trainer, national present-
er, conducts seminars and workshops on holistic health topics. In addition to teaching college students and health professionals, she is also a frequent radio and TV guest. She can be reached for a one-on-one or phone session at 763-315-0086. http://www.coursesforlife.com h a s f re e o n l i n e v i d e o s w i t h tapping points to guide you through the EFT process.
Courses for LIFE
THE ULTIMATE STRESS-BUSTER ~ Neutralize emotional pain ~ Abolish cravings ~ Reduce chronic pain ~ Get rid of allergy symptoms ~ Promote physical health ~ Improve sports & physical performance EMOTIONAL FREEDOM TECHNIQUES (EFT) with Valerie Lis, MA ~ Try EFT- Free Video on the website ~ Permanent solution to emotional stress ~ Most experienced practitioner in the area EFT CERTIFICATION WORKSHOPS ~ Level 1: January 28 & 29 ~ Level 2: February 4 & 5 at Normandale College Find out more at 763-315-0086 or CoursesForLife.Com Self Improvement Seminars & Events
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2012 Essential Wellness Writers Guidelines now available! click here for more info
Writing • Editing • Pr00fing pr0m0ti0nal c0nsulting Together we can shift your website and/or promotional materials’ content from bland to sparkling with life! Let’s imagine & envision new energy for your business that communicates clearly, concisely, effectively! Hourly or project rates. For more information: livingwell@centurytel.net
january 2012
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COLONICS DETOXIFICATION OXYGEN BAR and so much more!
612.824.4041 | calhounnaturalmedicine.com 3033 Excelsior Blvd, Ste 585, Minneapolis, MN 55416
WRITE IN 2012 FOR ESSWELLNESS.COM click here for the guidelines
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Couples Intensives
Revitalize and renew your relationship. We review principals for staying on the same side in conflict and practice exercises for listening, empathy and communication. Couples receive private coaching. Limited to 2 couples for maximum benefit and attention. Call for reservations.
Call Rebecca at 612-877-1081 to register
Retreat Flaminio
July 13–22, 2012
$1,800+ airfare
About one Sat. or Sun. morning monthly 10am-2pm Rebecca Connor LMFT, 3507 Lyndale Avenue S., Minneapolis
Fabulous Summer Guatemalan with Laurie Ellis-Young & Kathy
assisted by Terry Pate
$200 per couple - Attend one or more.
see also rebeccaconnor.com (612) 877-1081
Early Bird by Jan 31 651 373 1352 Kathy@1000 –petals.com
w ww.B reat heTh eCha nge.com
january 2012
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MANAGING STRESS
You have control over st consciously choose relax
T
HE BODY performs a delicate balancing act every day. It generates a miraculous assortment of intricate signals and transmissions as it searches for healing and wellness. Neurotransmitters play a starring role in this complicated communication system. Endorphins act as neurotransmitters resulting from both physical and emotional experiences. On the physical side,
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endorphins result from exercise, pain, and even eating certain spicy foods. Endorphins from emotions result from desirable feelings such as excitement, romance, and love. ENDORPHINS BALANCE STRESS
Endorphins are generally credited for creating a balancing effect to stress as well as helping to develop a sense of well-being. Neurotransmitters communicate to the body the existence of pain as
well as both negative and positive emotions. It’s important to understand that these powerfully important neurotransmitters exist in the brain and in the digestive system. Therefore, the highly sensitive digestive system is just as vulnerable to thoughts and emotions as the brain. When we feel stressed or anxious we also feel nauseous, bloated, or experience an upset stomach. Stress impacts the entire body. It increases blood pressure, heart rate, and respi-
BY SUE INGEBRETSON
tress; xation ratory rate while decreasing digestive function. This is the sympathetic nervous system at work, which is sometimes referred to as the “fight or flight” response. Chronic health challenges result from staying in this unhealthy state for long periods of time. Stress is everywhere and impacts us in numerous ways … so, what’s the good news?
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MANAGING STRESS You Have Control Over Stress Continued...
CHOOSE TO REACT TO STRESS
sympathetic nervous system calms
Even petting your furry friends
IN A NEW WAY
the body by lowering blood pres-
or laughing at a funny movie can
sure, heart rate, and respiratory rate,
bring you to a state of relaxation.
While we may not be able to
eliminate stress, we can change while allowing healthy digestion. how we react to it. We can imple- Try simple but powerful heal-
ment strategies geared to tackle this ing practices such as prayer, mediproblem head on—in healthy ways. tation, deep breathing, cognitive
rotransmitters are generated to
Remember that the body is an behavior therapy, gentle exercise, intricate system of balance. While imagery, and humor. These funda-
The calming effects of a walk, for
the sympathetic nervous system re-
mental healing modalities don’t re-
you into a healthier frame of mind
sponse prepares the body for dan-
quire special training or significant
throughout the rest of your day.
When the body feels the ben-
efits of relaxation activities, neuprolong that sense of well-being. example, are long-lasting and lead
ger, the natural counterbalance is financial investments. Learn more The opposite states of stress the parasympathetic nervous sys- about any or all of these practices and relaxation cannot exist at tem response. This system induces online or at your local library. A the same time, just as darkness a healing state. The true antidote variety of relaxation books, CDs, cannot exist where there’s light. to stress is to practice relaxation
and DVDs are widely available.
modalities that encourage healing. When the body is relaxed, the para-
CONSCIOUSLY SEEK
So flip on the light and
apply
the
relaxation
tech-
niques
that
work
you!
for
RELAXATION
Looking for relaxation in life Sue Ingebretson is an author, speak-
means seeking a state of balance.
er, certified holistic health counselor,
Pay attention to the effects of stress and the director of program develon your body. Do you feel achy, opment for the Fibromyalgia and fatigued, and/or anxious? No- Chronic Pain Research and Edutice how unsettled you may feel. cation Center at California State Make a point to create an action University, Fullerton. Her book, plan to counteract this stressed out FibroWHYalgia: Why Rebuilding feeling. Implement regular deep the Ten Root Causes of Chronic breathing exercises. Lose yourself
Illness Restores Chronic Wellness,
in prayer or meditation. Take a details her own healing journey from nature walk with your family, or chronic illness to chronic wellness. listen to a guided imagery CD. www.RebuildingWellness.com/blog 24 www.esswellness.com
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topic
headline
A
s d f s d f s d f
Live Well.