Connecting with Community

Like many of you, I've been spending a lot of time at home this past week with my family trying to absorb the constantly shifting reality of the current health crisis. During this time, I have found myself reflecting a lot about the meaning of community.

Each and every one of us are members of multiple communities and right now we are all being asked to make sacrifices - both large and small - for the greater good of our collective local and global community. 

Personally, I have deep faith in the power of community - in our willingness to step forward to support each other in time of need, in our ability to problem solve our greatest challenges, and in our innate ability to collectively heal. And yet, I am also feeling isolated from my personal healing community, of which you are a valued part. 

Some of you are feeling particularly vulnerable to this virus due to your risk factors. Some of you are struggling with how to proceed as caregivers of your loved ones. Some of you are facing immediate and stressful economic fallout. Some of you are struggling to manage your existing, underlying anxiety. And the list, of course, goes on. 

Today I just want you to know that I am thinking about each and every one of you. 

One of the most beautiful things I've learned over the years is that creating and holding space for another human being to express their raw, complex truth is powerful medicine. 

Therefore, even though I temporarily closed my studio for the health and wellness of the greater community, I will be making myself available every day to connect with you. 

I will be scheduling daily, complimentary phone calls with any client who would like to have an alternative, safe space to communicate the full range of their emotions and experience. 

I will continue to offer and schedule individual remote healing sessions. If you are facing immediate economic hardship, I will provide free sessions to you during this challenging time.

Lastly, I invite you to simply reply to this email. Say hello. Let me know how you are doing. I really would like to know. And be sure to connect with me on social media so we can share ideas and encouragement during this isolating time. 

Connection to community is never more vital than at times like these. Reflecting on the concentric circles of connection that I have built with all of you over the years fills me with awe, gratitude and hope. 

Be Well,
Dana

Healing your Heart: Tapping into the Energy of your Heart Chakra (February 2020)

Valentine's Day is right around the corner.

Now is a perfect time to focus on YOU - and the energy of your HEART! 

It's been a bit since we last connected. Like you, I've been focused on regrounding myself after a very busy holiday season. One beautiful way to replenish and restore is to focus attention on the heart chakra. 

In this newsletter, I share a few ways you can explore working with your heart energy. Heart energy healing is one of the single most important things we can do for ourselves. 

Keeping the energy of the heart balanced and open allows us to give and receive love and compassion. 

I hope you enjoy these simple tools. If you would like to receive more frequent self healing tips and techniques, be sure to follow me on Instagram.

From my heart to yours - I wish you well. 

Dana 

Simple 5 Minute Heart Chakra Meditation

• Find a comfortable, relaxing space to sit or lie down. 

• Take 3-5 deep, cleansing breaths - inhaling through your nose and exhaling through your mouth. Notice and feel your body relaxing and softening with each inhale and exhale. 

• Continue this deep, thoughtful breathing as you begin to visualize drawing green energy up through your body - starting at the base of your spine - moving it towards your heart.

• Visualize this energy building and solidifying with each inhalation - eventually forming into a bright green ball in the center of your chest.

• Feel and see the ball becoming bigger and brighter with each continued breath. 

• Focus on softening into this energy and begin to open to feelings of love and compassion towards yourself and others. 

• Allow the energy to expand and radiate throughout your body, running down your arms and out the palms of your hands and down your legs and out the soles of your feet. 

• Rest in this expansion, drawing your attention back to your heart with each inhale and back to its expansion with each exhale. 

• Emerge slowly after 5 minutes of focused meditation.

Essential Oils 

There are many essential oils that are wonderful support for heart energy. Two of my personal favorites are lavender and sandalwood.

Lavender harmonizes with the cardiovascular system and soothes heart energy. It helps to soften and expand the energies of the heart, which allows for the healthy processing of heavy emotions such as grief, loss and regret. It helps restore peace and balance to your emotional body.  

Sandalwood, traditionally used as incense to enhance and deepen meditation and spiritual practices, helps clear blocks in the heart chakra and facilitates the healing of trauma. 

Both lavender and sandalwood essential oils can be applied topically, neat (with no dilution), in very small amounts directly to the heart chakra or on the soles of the feet or the palms of the hand. One to two drops each. For those with sensitive skin, dilute in a carrier oil first. These two oils can also be diffused or used in a spritz form. 

Use before your meditation practice or before bed to aid in nighttime balancing and processing of emotions. 

Herbs & Teas

The heart chakra resonates with green leafy foods and herbs - such as basil, coriander, marjoram, oregano and parsley. You can incorporate these herbs into your diet whenever you feel the need for extra heart support. 

Teas are also an easy way to incorporate heart herbs in your daily routine. Tulsi (Holy Basil) is an excellent choice for its uplifting, mood enhancing properties. Green tea makes another wonderful daily support. 

Crystal Healing  

While Rose Quartz is probably the most well known - and much beloved - heart energy crystal, I equally enjoy working with Unakite Jasper. This powerful, earthy stone balances, soothes and grounds heart energy - and aids in the deepening of self love and compassion. 

Place over your heart in lying mediation, carry with you during the day, or place larger pieces in your personal spaces. 

Yoga Poses (Asanas) for the Heart Chakra 

Certain asanas are known to be excellent heart openers. By holding these various postures for longer periods of time (3-5 minutes), you can help clear energetic blockages and stimulate the healthy, natural flow of your heart energy.

Try Upward Facing Dog, Reverse Plank Pose, Bow Pose, Bridge Pose or Half Camel - experiment and see which feels best for you.

Another gentle option is to place a bolster (or rolled towel/small blanket) under and along your spine. Allow your body to relax and melt over the bolster. 

Affirmations & Mantras

Repeating an affirmation or heart-supportive mantra is an excellent way to deepen and enhance your internal connection with your heart healing. It's a wonderful tool to link your heart and mind, welcoming in focused intention for healthy change.

You can simply repeat an affirmation out loud (or quietly in your mind) during your meditation session or whenever you are feeling challenged or overwhelmed emotionally. 

You can write your own or choose one that feels right for you. Some simple examples are  - I am open to giving and receiving love. I trust and follow my heart. I am worthy of love. I forgive myself and others. Love guides me. I accept things as they are. I am peace. I live in balance. 

Or you can simply work with the seed sound of the heart chakra, which is YAM. When repeated, this seed sound is known to have an energetic resonance with the heart chakra and can help open and release stored, blocked energy.

Other commonly used mantras include Om and Om Mani Padme Hum - a traditional Sanskrit mantra said to be the condensed form of all Buddhist teachings. 

Cultivate a Gratitude Practice 

Research has shown that developing a gratitude practice enhances empathy, reduces anger, improves your self esteem and much more.

Start simple and small.

Take time to notice and reflect upon at least three things that you are grateful for each day.

If you are interested in reading more, you can visit a previous article I wrote, entitled "Gratitude. Superfood for Spirit." 

The Nature of Change: Finding Peace with the Process

Today feels like a perfect day to connect.
The weather is crisp and beautiful.
The wind is shaking loose the first of the changing leaves. 

Fall is a wonderful reminder of the cyclical nature of change. It is a time to surrender, reflect and connect with our innermost self in preparation of what is to come. 

One of the most beautiful gifts of my healing practice is the opportunity to witness the communal experiences we share at various times of the year. Lately, I am hearing over and over from people ‘feeling stuck’ in a state of suspension.

Many people are feeling a pull of change. But without clarity around what the change may be or how to bring about the change they desire, there is a general feeling of disconcertment that accompanies this transitional time. 

It brings to my mind the concept of liminality which Megan Divine writes about in her book, It’s OK That You’re Not OK. Liminality comes from the Latin word limen, meaning ‘a threshold’. Megan writes -
 

Liminality is the quality of ambiguity or disorientation that occurs when a person is no longer who they once were and has not yet become someone entirely new and solid.

This is one place where that commonly used transformation of a butterfly is helpful: we could say that while it’s inside the cocoon, a caterpillar-butterfly is in a liminal state, neither caterpillar nor butterfly.

In the same way, we are neither one thing nor another.
 

Much like a caterpillar is internally compelled to prepare its cocoon, perhaps we too feel the pull of the thresholds of change in our lives. Learning to surrender and trust the natural process of this can alleviate some of the anxiety that surrounds these suspended states of being. 

If you are finding yourself in a liminal state, rather than resisting or feeling anxious by the unknown, view it as a calling to cocoon. Use this time as an opportunity to practice self care. Quiet your ‘need to know’.

Instead, pause to reflect and to accept where you are right now. Listen to your quiet internal voice. Visualize what you’d like to welcome into your life.

Lastly, above all else, practice self compassion during this time of change. 

In gratitude, 
Dana 

Calming Fear or Anxiety with Tree Visualization

When feeling overwhelmed, try this simple visualization technique.

Sit comfortably with your spine lengthened and your head up tall. 

Let the back of your neck lengthen and reach upward while your lower body remains steady and relaxed.

Visualize your favorite tree and ponder its strength, stability and deep rootedness.

Visualize its ability to draw nourishment up through its root system. 

Feel how it’s anchored in place yet its branches and leaves bend and move with fluidity. 

Release any tension and anxiety while mentally repeating the affirmation -

I am grounded and secure.

I draw sustenance from the world around me.

I have the strength to endure the challenges of life.

Sit silently with these affirmations and follow your natural breath for 5-10 minutes or until you feel grounded and at peace.

Healing with the Elements: Water

Water is a wonderful healer and teacher. Water reminds us to move fluidly and in harmony with the present moment, which allows us the freedom to see things naturally, as they truly are...temporary and in constant flow.

In allowing yourself to flow freely with the nature of things, you begin to release the desire to attach to your every thought or emotion. You begin to recognize that you can not control situations or others.

By staying in the flow of ‘what is’, you also learn to trust in the collective energetic flow of the universe. Trust that it carries and supports you as you move fluidly through life. 

Creativity, passion, dreams and emotions all spring forth from our sacral chakra - which is associated with the energy of water.

We can find balance and healing within ourselves by simply flowing in accordance with the nature of things. 

Spend some time out in nature near water to feel it’s rhythm, soak in herbal baths to cleanse your energy field and care for your physical body by staying hydrated.

Crystal Healing Spotlight: Black Tourmaline

Fear is a natural, instinctual response. Fear in its purest form alerts us to danger and can trigger heightened senses and responses. 

However, a sense of generalized fear or anxiety or ongoing fear of things that are not life threatening can cause you to feel stuck in place, unable to move forward on your path. 

Black Tourmaline is an excellent stone to use when working with generalized fear and anxiety. It helps calm the root chakra and absorbs and transmutes negative energy. It’s a wonderful stone to wear or carry throughout the day. 

Root Chakra Healing

Focus on your root chakra whenever you are feeling anxious, insecure, fatigued or not present. 

The root chakra is the foundation of our energy system and overall well being. A strong and healthy root chakra enables us to feel grounded, safe, secure and at peace in our life. 

Energetically, the root chakra is associated with basic survival needs, the physical body, our community & family structures and our overall sense of abundance & security. 

Physically, the root chakra is associated with the adrenal glands, immune system, bones, prostrate gland, joints, legs and feet. 

To support and ground energy into the root chakra, spend some time outdoors - take a walk, get your hands in the garden and allow yourself to play outside. 

Incorporate clean, lean proteins into your diet - including beans, nuts and high quality dairy. Include root vegetables and seasonal fruit into your diet as well. 

Take a few minutes daily to tune into your body. Using your natural breath, send your energy deep into your root chakra (located at the base of your spine - pelvic plexus and perineum), down through your legs and out the soles of your feet. Envision that energy going deep into the earth like roots of a tree until you feel physically anchored and secure.

Planting Seeds of Growth in 2019.

Let Go & Grow.

If 2018 was a successful, breezy year for you, congratulations! Truly. Breathe a personal sigh of relief because, let’s be real...2018 was ROUGH for a lot us!

Astrologically speaking, it was a year of very high energy and planetary arrangements that can produce anxiety, personal turbulence and feelings of chaos. Many people endured personal experiences that produced a lot of pain and fear. Things felt upside down in many ways. We saw this on a national and global scale as well.

The good news? All of that turbulence compels us to look inward and do deep personal growth work. And that is what 2019 is all about! It is a year to PAUSE, REFELCT and RELEASE.

Think of it as time to catch your breath and PLANT YOUR SEEDS OF PERSONAL GROWTH before the next major planetary shift occurs in 2020, ushering in a fresh twenty-year cycle.

Our first wonderful opportunity to do just that occurs this Sunday, January 20th with the Super Blood Wolf Moon. Just a few hours before the peak of the full moon, a total lunar eclipse will be visible as the Moon passes into the shadow of Earth, causing the moon to appear red (hence the “Blood Moon”). Additionally, the moon will reach the point in its orbit where its closest to Earth, making it appear larger and brighter (hence the “Super Moon”).

Full moons are a fantastic time to focus on releasing things that no longer serve you — emotions bound to past experiences, negative thoughts about yourself, attachments to people or things that are keeping you stuck in place, etc.

Doing release work is vital to personal growth. It releases you from the past (or future) and firmly plants you in the fluidity of the present moment. By staying present, you open to growth.

If you don’t plan to stay awake to gaze at the beauty of this event, be sure to simply set aside some time on Sunday to pause, reflect and release.

If you are inclined, you can create a ritual to support your intention. Rituals are a lovely way to bring the formless - our spiritual beliefs and intentions - into physical form. This engages all of our physical senses (sight, touch, smell and sound), which deepens the connection to our spirit.

Take a bath with fresh herbs or essential oils, set aside time to meditate or journal, light a candle and listen to soothing music...do what feels best for you.

The only vital component is that you take the time to PAUSE and REFLECT on what you, ultimately, need to RELEASE.

Cheers to your personal growth in 2019!

Be Well,

Dana

Gratitude. Superfood for Spirit.

Gratitude. Superfood for Spirit.

Life is an unfolding, creative process that requires our active engagement. The perspective and attitude we embody is shaped, primarily, by our internal lens. Whatever we choose to focus on, we empower.

If we experience our lives as disagreeable, overwhelming or dull, our inner lens needs to be refocused. We need to shift the lens from empowering the negative in our lives to the positive.

The good news is that we have a refocusing tool at our disposal.

We have an inner key that - when turned again and again - will help us refocus our internal lens. It will help us reshape our perspective; allowing us to live a more vibrant, meaningful life.

That key is GRATITUDE. Gratitude is the superfood for our spirit.

By choosing to interact with all aspects of life with gratitude, our inner lens becomes laser focused on the nourishing, supportive and enriching elements that surround us. The positive becomes empowered.

This shift of perspective and empowerment helps us nurture and reclaim a feeling of satisfaction and security in our lives.

Of course, it’s fairly easy to be grateful for something positive in our lives. It is much harder when something difficult or painful arises.

Approaching difficulty with gratitude is not denying or dismissing the painful or challenging reality one is facing. Instead its about expanding the view and looking for the light - however small it may seem - that shines through the cracks. It could be as simple as being grateful for a restful sleep in a time of grief.

According to an article in Psychology Today by Amy Morin, a licensed clinical social worker, psychotherapist and TedX speaker, gratitude research shows that -

• Grateful people report experiencing fewer aches and pains and are more likely to care for their overall health and wellness.

• Gratitude enhances empathy and sensitivity to others and reduces the likelihood of aggressive or retaliatory behavior.

• Gratitude reduces toxic emotions like envy, resentment, frustration and regret. Studies show that gratitude effectively increases happiness and reduces depression.

• Gratitude promotes healthier sleep habits. A 2011 study suggests that writing in a gratitude journal improves sleep quality.

• Gratitude improves self esteem and reduces social comparisons.

• Gratitude increases mental strength and resiliency - and could play an important role in overcoming trauma.

Develop a Gratitude Practice.

Developing a gratitude practice is simple. Everyone has the ability and opportunity to cultivate gratitude. It’s one of the easiest ways to improve your overall satisfaction with life.

Developing a gratitude practice is simple. Everyone has the ability and opportunity to cultivate gratitude. It’s one of the easiest ways to improve your overall satisfaction with life.

All you need to do is begin. Don’t wait - start now.

An easy first step is to practice present moment gratitude. Whenever you are waiting in line, running an errand or exercising - take a moment, look around and reflect.

Gratitude can be appreciated in something as simple as the smile of a stranger, the beauty of the sky or the strength of your breath. Explore the present moment deeply and you will find a nugget of gratitude waiting for you.

Another tool to strengthen your personal practice is to keep a gratitude journal. Make it a goal to write down at least five things you feel grateful for each day. You can keep the journal with you throughout the day to spontaneously jot down your gratitude or you can set aside a specific time of day, like the morning or evening, to write your reflections.

Begin and end each day with gratitude. Take an extra moment in bed before you start or end your day to reflect on the positive in your life.

It’s okay if, at first, you don’t physically feel the gratitude. It might even feel silly, foreign or awkward when you begin your practice. Be open minded, playful and roll with it.

The most important thing is to commit to regular reflection and to be kind to yourself in the process.

With time, your gratitude practice will help you cultivate a deep internal sense of satisfaction, trust and peace as your inner lens focuses on the beauty, love and support in your life.

Holiday Event

'Walk with Me' Documentary featuring Thich Nhat Hanh

Join Me.

Narrated by Benedict Cumberbatch, ‘Walk with Me’ is a documentary featuring the world famous monastery of Zen Buddhist master, Thich Nhat Hanh. It captures the life of a monastic community who have given up all their possessions for one common purpose - to practice the art of mindfulness. 

Spread the word. Spread the Love.

Grab your friends for an evening filled with Thich Nhat Hanh’s teachings on mindfulness, love and compassion. 

Hurry - this is a special showing with limited seating - only 20 left! Seats must be reserved online in advance. 

Dig Beneath the Goal: Discover the Root of Intention

Hey goals, we have a problem. 

Starting in January, you are bombarded with reminders to set goals. Lose weight, find a perfect mate, discover your dream job. You are motivated. You can do this. You think to yourself, “Goals are great!” 

Until, of course, they aren’t. 

That fresh enthusiasm starts to wane. Negative thoughts creep in. Your goals feel hard, insurmountable. You quietly give up. And you feel like you failed. 

Sound familiar? 

The problem isn’t you. The problem is the goal. 

More and more, we are discovering that the pervasive culture of goal setting has unintentional negative side effects. Neuroscience research tells us that our brains are wired to seek rewards and to avoid discomfort, pain and fear. 

According to a recent article in Psychology Today, “When the fear of failure creeps into the mind of a goal setter, it becomes a demotivator, triggering a desire to return to known, comfortable behaviors and thought patterns.”

So why do our goals often trigger the very things our brains are wired to avoid? The issue is we often set goals that are unrealistically far from our current state of being, without examining what is motivating us to create the goal in the first place.

In our social-media saturated culture, we set goals fueled by glossy images of perfection. Content intended to be uplifting and inspiring can instead feed into our subconscious fears of not being good enough, smart enough and beautiful enough; encouraging self judgment instead of motivation. 

Focus on intention, not goals. 

So what to do? Instead of setting goals, go deeper. Dig beneath the surface. Find the root of the goal; the inner reason you set the goal in the first place. Ask yourself why, again and again, until you find the simple, inner truth of the matter. 

And then set a clear, simple intention from there. 

If you aren’t accustomed to vigorous exercise, but you set a goal of running a marathon this year, dig deeper. You might discover your true intention is to develop your inner athlete, to challenge yourself both mentally and physically, to push your limits. 

By using this as your guide, you can say yes to a wide variety of opportunities that support that intention - taking you to places beyond running.

By saying yes to experiences and activities that support your intention, rather than a specific goal, you might discover a passion for things you hadn’t dreamed. 

Focusing on intention allows you to be fluid on your journey. It pulls you along to unknown areas of growth and potential. It reduces the risk of being demotivated by fear, while providing you with a touchstone to align yourself.

When faced with a decision, simply ask yourself, does this support my intention? If yes, proceed with confidence, give it a try and learn from the journey. There is no right or wrong.

If something doesn’t connect, flow to the next experience that supports your intention until it takes you where you want to go.

Above all, practice compassion for yourself and enjoy your unique journey.