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This blog, as with every part of Parasol Wellness, is created as a team with articles authored by many of our therapists. We strongly believe that we’re better together than we could ever be individually and this blog is perfect evidence of that. We hope you find some peace and inspiration here! Please don’t hesitate to reach out with any requests or feedback- we’d love to hear from you!

September 21, 2020 by Parasol Wellness Collaborative Leave a Comment

It all comes out in the wash

A Shower Meditation Exercise for Rejuvenation

By: Leah Corder, MA LMFT

It’s been such a tough year for so many people.  We’ve been berated with societal crisis after crisis, trickling down into our individual private lives.  When you look around to see that almost everyone in your circle is struggling with their life in one way or another, it can be difficult to find respite and help.  Despair can seep in.

But our track record for survival is 100%, and however things may be permanently changed when the dust settles- we are likely to be still standing.  In the meantime, we have to focus on lessening the discomfort however we can.  We have to fight the infection of despair actively, with a full arsenal.  For many people, the skills they’ve used in the past are ineffective or insufficient for the struggles of today.

I propose letting it all come out in the wash.  Something my grandma used to say, but I find it incredibly useful here.  More specifically, I propose an intentional meditative shower exercise to rejuvenate your soul and replenish your strength.

I’d like to walk you through, to see if it can renew you.

You’re going to take a shower.  Not your everyday shower, hurrying through with your mind elsewhere.  This is going to be a very special shower and it starts with preparation.  Take a moment to peek in your shower, make sure you have everything you need.  Double check your razor- does the blade need replacing?  Now to give your cleansing the highest honor, take out those scented bath supplies hiding in the back of your bathroom cabinet.  If you are a woman, or if you live with one- you likely have a stockpile somewhere.  Find your fluffiest towel, your favorite robe.  Maybe even put on some music (calming tracks- there’s a Pandora station for that) or light some candles.  Lock the door.  Turn the water on nice and warm, notice the steam permeating the air.

Before you step in, take a moment to tune into your body and reflect on the state of your mind.  Let yourself feel the pain, the exhaustion, the anxiety.  I’m going to call this feeling The Hurt throughout this exercise, but the feeling is your own and it may have a different name.  We’re about to wash this all away, but for this moment, let it be- knowing that The Hurt is evidence of your humanity, your capacity for love and hope.

Now ask yourself, how would I like to feel instead?  This feeling, too, is your very own and could have any name.  Maybe what you need right now is Strength.  Maybe it’s called Peace.  This is about setting your intention for your shower- when you leave the bathroom at the end of this exercise, you leave with this feeling solid in your heart.  As you set your intention, take a moment to imagine yourself feeling the way you’d like to feel.  Get excited about creating that feeling for yourself.

Now take a deep breath and step into the nice hot shower.  Notice how the steam fills your lungs and hydrates even the insides of your nostrils.  Feel the water on your skin, the goose bumps as they relax into the warmth.  As you lather up, notice every little sensation along the way.

It’s time to scrub yourself clean.  Wash The Hurt away.  Imagine yourself covered in it. Know that Despair can seep in through the tiniest crevice, the smallest crack.  Those vulnerabilities are made possible only by leaving The Hurt to fester.  We must wash ourselves clean of this- so scrub vigorously, with special attention to the normally forgotten places (between every toe, behind your ears…).  Focus intently on washing away The Hurt and allow your heart to say goodbye as it flows down the drain in a river of soft, fragrant suds.  Know that right here, right now- you can allow yourself to feel whatever is coming up for you.  The shower is an excellent place to sob openly.  Sometimes our tears need to carry The Hurt out of our insides.  This is part of our cleansing, let it be.  Take as much time in this as you need, your intuition will tell you when you’re ready to move on.

And before you do- take a giant deep breath.  Fill your lungs to the brim with steamy fragrant air.  Let that air caress every space in your chest, scooping up any of The Hurt that has settled there.  Exhale The Hurt along with the air made warm by your insides.  Let it go.  Wish it well, knowing it’s not gone forever but right now we intend to feel differently.  It’s time to go about creating that feeling now, if you’re ready.

You’re going to nurture your tired body.  Lovingly attend to shaving, conditioning, grooming- it’s time to take care of you.  You’re in the shower with the bathroom door locked.  No one is expecting anything of you right now, nothing is required but your attention to this task.  Focus intently on it.  Continue to notice every sensation.  Take a little extra time to massage your scalp while washing your hair, to rub any residual tension from your sore shoulders.  Feel the water running down your body and let it invigorate you.  As you wash, scrub, shave, rinse- notice how your skin awakens under that touch and allow that feeling to permeate your body.  Sit with that feeling for a moment.  It’s nice, right?  Take all the time you need.  Soak it in.

When you’re ready, step from the shower- all clean and new- and dry yourself as you would an infant- with gentle loving pats and rubs.  Hug yourself into the fluffy, thick towel.  You’ve done well so far- be proud of yourself.  You are clean and safe- in this moment, everything is all right.

Now it’s time for lotion.  Let me guess- you usually skip this step in your hurried morning, don’t you?  Today it makes all the difference.  You’re going to lovingly and thoroughly lotion yourself, and by doing so- rub in your intention.  Whatever it is you decided that you need to feel- give that feeling a home in your handful of lotion and spread it everywhere.  Marinate in that feeling, rejoice in covering every last bit of your freshly washed and invigorated self.  You can have it for now.  You can create it in this moment.  Allowing yourself to feel what you want to feel takes nothing away from anyone else, it costs nothing.  It’s already yours.

You can take time here, if you wish, to continue the exercise through brushing your teeth, or any other grooming that comes to mind- giving extra time and space to the things you normally neglect doing for yourself.  You likely have a face mask or two laying around somewhere, might that feel nice?  Is it time to clip your nails, perhaps?  Do so with clear intention to nurture yourself.

Now before you leave the bathroom, take another deep breath.  Your attention and loving energy during this shower has sweetened the air and as you inhale, notice the feeling of your intention swelling in your heart.  On your exhale, radiate gratitude for this moment that’s all your own.

I hope you walk through the rest of the day taller, stronger and more at peace.  I hope this feeling lasts for you.  And, as you find yourself muddied once again with pain- remember that it all comes out in the wash.

 

Namaste.

 

Filed Under: Uncategorized

June 30, 2020 by LHCRDR239487234 Leave a Comment

Are You Doing Self-Care All Wrong?

The topic of self-care is one that has been discussed openly and often over the past decade. But for many, the concept of self-care is one that is still a bit mysterious, if not downright confusing.

What Is Self-Care?

First, self-care is a practice and a commitment we make to ourselves. It is any activity we do deliberately to support our physical, mental, and emotional well-being. Not only does the right kind of self-care improve our health and life, but it can also improve the relationships we have with others.

Some examples of self-care might be:

  • Creating better habits
  • Eating right
  • Getting plenty of quality sleep
  • Exercising
  • Meditation
  • Spending quality time with loved ones
  • Making time to enjoy a hobby
  • Learning something new

Self-care isn’t always fun or easy, but you do it anyway because you know that the activity is what is BEST for you. In this way, self-care is a bit like acting as your own parent, making sure you do the things you don’t necessarily feel like doing because it is what your mind, body, and spirit need.

What Self-Care Isn’t

Self-care isn’t necessarily about making yourself feel better.

Person A has had a very bad day. They practice proper self-care and, when they get home, they change clothes, go for a 3-mile run, then cook a healthy dinner that refuels their body.

Person B has also had a very bad day and practices phony self-care. On their way home, person B stops at the store and gets a 6-pack of beer and a gallon of ice cream, then spends the entire night on the sofa drinking and eating poorly in an attempt to make the bad day go away.

This phony style of self-care is very immature. It is not parental but something a child does. If the parent insists you eat your veggies because they are good for you, the child will eat only candy bars when the parent isn’t looking.

Self-care is about making decisions based on what is good for you, not what you FEEL like doing at the moment.

Self-care should also not be confused with pampering. While there is nothing wrong with getting massages and pedicures, these again tend to be quick fixes we give ourselves to make ourselves feel better in the moment.

At the end of the day, self-care is a commitment to yourself to live, grow, and evolve in healthy ways. It means making choices that will lead to your best self and greatest potential.

 

SOURCES:

  • https://www.psychologytoday.com/us/blog/everybody-marries-the-wrong-person/201006/self-care-in-toxic-world
  • https://www.psychologytoday.com/us/blog/in-practice/202001/5-things-people-get-wrong-about-self-care
  • https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/

Filed Under: General

June 15, 2020 by LHCRDR239487234 Leave a Comment

Fighting Loneliness During Quarantine

Not many of us have ever experienced the kind of isolation that this COVID-19 pandemic has brought about. While quarantine for some has been a welcomed break from the hustle and bustle of life and a chance to spend more quality time with the family, for others it has been an incredibly lonely experience away from coworkers, friends, and those they love and need most.

In addition, and to make matters worse, loneliness can make managing stress more difficult. And let’s be honest, we are all surrounded by stress these days from worrying about when the world will open up again, when we can start working and earning a living and when life will get back to normal.

Fighting Loneliness in Healthy Ways

Sadly, during times like these, many people turn to alcohol and other substances as a way to cope with stress and loneliness. But there are healthier ways you can fight it.

Plan to Stay Connected

During this time it’s important to create a plan to safely stay in regular contact with family and friends. If you are an older person, be sure to confirm who you can reach out to if you need help getting food, medications, and other supplies.

Leverage Technology

While many of us still cannot be in the same space as our loved ones, we are very lucky we live in a time when phones and digital technology can help us all stay connected. Be sure to schedule regular phone calls and online video chats using apps like Skype or FaceTime.

Get in Touch with Old Friends

Most of us, at some point in our life, lose touch with friends and acquaintances we once shared our lives with. Now is the perfect time to reconnect. And social media makes it very easy to find someone you may have lost contact with years ago.

Seek Help

During this pandemic, many counselors and therapists are helping clients via telehealth services. This means instead of going into a therapist’s office, you can speak to them on the phone or over a video conference. A therapist can help you navigate this forced isolation and offer coping strategies to get you through.

If you or someone you love is having a difficult time dealing with loneliness right now, please reach out to me. I would be more than happy to discuss how I may be able to help.

 

SOURCES:

  • https://psychcentral.com/blog/heres-what-loneliness-can-do-to-you-during-covid-19/
  • https://www.psychologytoday.com/us/blog/empowered-relief/202003/the-covid-19-wellness-and-coping-toolkit
  • https://www.psychologytoday.com/us/blog/hope-resilience/202004/how-help-older-adults-fight-loneliness-during-covid-19
  • https://www.aarp.org/health/conditions-treatments/info-2020/coronavirus-social-isolation-loneliness.html

Filed Under: General

June 2, 2020 by LHCRDR239487234 Leave a Comment

Chiropractic Care for Mental Health: Adjust Your Body and Mind

According to a study on the Mental Health Facts in America, over 40 million adults in this country face a mental health crisis each year. The most widely known mental health issue may be anxiety disorders, but depression is actually the leading cause of disability globally.

Among the most common symptoms of depression are:

  • Fatigue or inability to sleep
  • Muscle tension and stiffness
  • Headaches or migraines
  • Aches and pains throughout the body
  • Inability to relax

These physical symptoms often make mental symptoms more challenging to handle. Fortunately, chiropractic care has been shown to alleviate many of them, thereby bringing a sense of overall well-being.

A Holistic Approach to Mental Health

If you are dealing with anxiety or depression, here are some of the ways chiropractic care may help:

A Mind-Body Approach

Generally speaking, chiropractic’s goal is to find the balance between your mind and your body. A chiropractor does this by taking into account all health aspects, including adjustments, exercise, diet, supplements, therapies, and more. For example, a chiropractor understands that even making a small change, such as adding omega-3 into your diet, can help you relieve symptoms of anxiety.

Lowers Blood Pressure

Hypertension is a common side effect of anxiety and/or stress. Several studies suggest chiropractic care may reduce blood pressure and stress symptoms.

All-Natural Solutions without Side Effects

Besides talk therapy, one of the traditional go-to solutions for anxiety and depression is to prescribe some form of prescription medication. The problem is, these often come with nasty side effects such as insomnia, nausea, and weight gain that make matters worse. Chiropractic care is all-natural so you get relief with no side effects.

Adjustments Trigger Positive Hormone Production and Release

Stress leads to the production and release of “fight or flight” hormones such as adrenaline and cortisol. Over time, these hormones can wreak havoc on the body.

Studies show a spinal adjustment triggers an increase of hormones such as neurotensin and oxytocin, which are involved in positive nervous system functioning that can neutralize stress-induced pain and boost feelings of social bonding.

Helps You Get a Better Night’s Sleep

Studies have suggested that chiropractic care may improve a person’s sleep patterns. This can help those dealing with insomnia, a common side effect of anxiety and depression.

These are just some of the ways chiropractic care may help you find relief from mental health issues. If you would like to explore treatment options, please give the office a call. We are here to help you feel better!

 

SOURCES:

  • https://www.rtor.org/2019/02/21/mental-health-and-chiropractic-care/
  • https://www.thejoint.com/texas/north-richland-hills/north-richland-hills-28020/chiropractic-care-and-its-effect-on-mental-health
  • https://insightcla.com/mental-health-and-chiropractic/
  • https://www.circleofdocs.com/chiropractic-and-mental-health/

Filed Under: Chiropractic

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Parasol Wellness Collaborative



(763) 703-6962
info@parasolwellness.com Fax: (651) 222-9727

9201 Quaday Ave NE Ste 205 Otsego, MN 55330

21308 John Milles Drive Ste 202
Rogers, MN 55374

600 Twelve Oaks Center Drive Suite #642H
Wayzata, Minnesota 55391

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9201 Quaday Ave NE Ste 205
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21308 John Milles Drive Ste 202
Rogers, MN 55374

600 Twelve Oaks Center Drive Suite #642H
Wayzata, Minnesota 55391

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info@parasolwellness.com Fax: (651) 222-9727

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