May 9, 2013
Struggling to meditate? Try walking a labyrinth
There are times when meditating is simply a struggle; we can’t find the time, or can’t find a quiet space, we come up with excuses why not to meditate, we procrastinate… if you’re struggling to meditate, consider walking a labyrinth as a form of walking meditation.
Labyrinths are nearly as old as recorded human history; they show up in ancient drawings and design from all parts of the globe. For thousands of years humans have enjoyed labyrinths as interesting design, solvable puzzles, mythological prisons and contemplative practice spaces.
The basic design of a labyrinth; as a path that doubles back on itself repeatedly, mirrors the journey of life. In a labyrinth, the destination seems so close; yet inevitably, we have to wind through many twists and turns before arriving. Walking a labyrinth mimics the entire journey of life and provides a tangible, visceral connection to the past.
So the process of walking a labyrinth provides us today with the perfect time-out from the busy world. Once we step into the labyrinth, it is impossible to be preoccupied with outside thoughts or worries, the labyrinth demands our complete attention; which is what makes it such a great meditation tool. Most modern labyrinths take just 5-30 minutes to complete; the perfect amount of time for a brief respite from a busy day.
Here’s a list of labyrinths all over the world; find one close to you, or location one to walk on your next vacation. Connect yourself to thousands of years of human history while calming your mind and soothing your soul.
http://labyrinthlocator.com/home
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
March 14, 2013
Lymph Brushing
Feeling congested? Tired? Heavy? Sticky? Try lymph brushing.
A healthy lymphatic system is an essential part of overall vibrant health. The lymphatic system works as the body’s clean-up system. The lymph flows through the body in a series of vessels similar to the cardiovascular system. The lymphatic system sweeps refuse and toxins out of the tissues so they can be eliminated. However, unlike the cardiovascular system, the lymphatic system lacks a heart. So the only way to pump lymph through the body to ensure your body is ridding itself of refuse and toxins is by movement. Exercise, walking, just moving your body is the key method of moving the lymph through the body.
However, if you have some extra congestion in the body; swollen ankles (and serious health issues have been eliminated by your doctor), chronic aches in the muscles or joints, congestion in the sinuses or throat; a daily program of lymph brushing may be just what you need to feel better.
Lymph brushing can be done using either a soft bristle body brush or exfoliation gloves available at most drug and grocery stores.
Before bathing or showering each morning, spend 30-60 seconds gently brushing your body. Beginning at the feet and hands, use gentle brushing strokes moving towards your heart. Pay special attention to the bends around the joints, armpits and areas under the breasts. That’s all there is to it; really!
Lymph brushing gives me an immediate feeling of invigoration; plus I’ve found I’m much less like to get sinus congestion, and all my body systems feel like they move a bit easier. Several clients have become fans when they found daily lymph brushing eliminated their chronically swollen ankles and have helped minimize sinus headaches.
Give lymph brushing a try for two weeks and see what changes in your body. Even if the only benefit for you is an increased sense of vigor and energy; the 30 seconds a day may be a good investment!
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
February 25, 2013
Workshop – Adding Reiki to Your Yoga Path
REIKI & YOGA WORKSHOP THIS SATURDAY AT ST. PETERSBURG YOGA
Whether you practice yoga to strengthen your body, manage stress, soothe anxiety, improve flexibility or find peace-of-mind; adding Reiki (the conscious application of universal life force energy) can increase the healing benefits of your yoga practice.
Explore the use of directing universal life force energy to amplify your yoga practice. In this Reiki workshop, learn about:
- Energy systems and centers
- Chakras, koshas and bandhas
- Yoga poses for energy flow
- Mantras and energy meditations
- Self-healing techniques
Improve your energy, improve your practice, improve your world!
Location: St. Petersburg Yoga
275 16th Street North
St. Petersburg, Florida
Register online at: http://www.stpetersburgyoga.com
Saturday 3/2/2013
1 p.m – 4 p.m.
Workshop attendees will be eligible to receive a ½ price Reiki 1 attunement, to be scheduled after the workshop
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. With 14 years experience giving individual and group Reiki sessions, teaching Reiki workshops and offering all levels or Reiki attunements, Suzanne also offers Reiki business coaching for alternative health care practitioners. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
February 8, 2013
Newsletter – February 2012
- Update on Clean Start 2013
- Plan Ahead for Clean Start 2014
- Thai Herbal Compress Massage – back by popular demand
- Valentine’s Day Gift Certificates
- Injury of the Month – Elbow tendinitis
Clean Program Update
- Dramatic reduction in seasonal allergy symptoms – I’ve found when I don’t eat wheat, dairy or processed foods, I have very few allergy symptoms.
- Improved and increased sleep – when I eat ‘clean’, sleeping a solid 7-8 hours most nights is easy
- Increased energy throughout the day – as long as I eat enough protein, I’m able to easily work 10-12 hours without getting tired
- Lost some weight – I don’t weigh myself, but I’ve lost about 1 clothing size since Christmas
- After going through the intense days of physical purging, now when I eat ‘clean’ I feel better than I’ve ever felt in my life; no exaggeration.
- Elimination Challenge – I’ve now moved into the phase of testing all the potential ‘problem’ food groups in my body to finally learn exactly which foods irritate my body
Save the dates – Clean Start 2014 retreat next year
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
January 31, 2013
Thai Herbal Compress Therapy
If you haven’t experienced a Thai Herbal Compress Massage session, now is the perfect time to do so. What is a Thai Herbal Compress Massage? Some quick explanations:
- The perfect antidote for winter’s chill and the cold/flu season
- A powerful inflammation fighter and circulation builder
- An incredibly soothing form of deep stress relief and relaxation
Part of the rich therapeutic Thai Massage system of bodywork, some say the herbal compress massage was considered to be a ‘Royal Treatment’; a special form of therapy reserved for relieving the pains and strains of royalty and warriors in ancient Thailand.
Today’s herbal compresses are a powerful blend of herbs; prai (a Thai root similar to ginger), ginger, lemongrass, tamarind, turmeric, camphor, patchouli, keffir lime and orange. The herbs are cooked and combined into a poultice then wrapped in a muslin cloth tied into a ball with a handle. When the compresses are warmed with steam, the aromatherapeutic properties of the herbs are released. Then the herbal compress is pressed into the skin, following the energy lines of the body, releasing the essential oils of the herbs into your open pores. A multi-sensory form of therapy, a Thai Herbal Compress Massage simultaneously works on the muscle & connective tissue system, the nervous system, the blood and lymph circulation systems, the respiratory and digestive systems.
The therapeutic qualities of the herbs help reduce inflammation, calm stress, ward off colds and flu, act as an antiseptic and analgesic, tone the skin and boost circulation; making the Thai Herbal Compress Massage the perfect choice of therapy for anyone struggling to get over the end of the season illness, manage a chronic health condition or simply relax more deeply than you have in years. Adding in a ayurvedic oil massage, heated massage table, hot towels and hot packs further warms the body, soothes the mind and enhances relaxation.
If you’d like more information about the compresses themselves, here’s a link:
http://thaiherbalcompress.net/index.html
If you’ve never experienced the Thai Herbal Compress Massage, schedule one now. If you’re trying to wrap up the last bits of the seasonal illness, struggling through a period of high stress or simply have a body that is craving some TLC; a Thai Herbal Compress Massage may be just the treatment you need.
Contact Suzanne directly to schedule your Thai Herbal Compress Massage: www.TryThaiYogaMassage.com, Suzanne@TryThaiYogaMassage.com or 727-641-6941.
Suzanne Andrew is a Thai Yoga Massage Therapist, Yoga Teacher, Reiki Master in St. Petersburg, Florida. FLMA#51338
December 12, 2012
Neck & Shoulders sore? Upper body achy?
Try this quick remedy for chronic neck & shoulder postural strain:
The yoga pose commonly called “Chest Opener” is a great way to relieve the strain and stress of poor upper body posture. If you spend all day in front of a computer, driving, sitting at a desk; the chances are high that at times you end up with tension, soreness, maybe even pain, in your neck, shoulders and upper back. The Chest Opener is a quick and easy way to undo much of that stress in the upper body.
- Start by standing with feet a hips-width apart.
- Clasp your hands behind your back, interlacing the fingers.
- Straighten the elbows and begin to lift the hands away from your hips.
- Take care to keep your spine straight and your head reaching up.
- Once you’ve found a stretch in your shoulders, hold in that position for 5 full, deep breaths.
- Release.
This Chest Opener pose stretches out the pecs and the deltoids, opens up the upper intercostals and tones the rhomboids; all of which are essential muscular positions for maintaining good posture.
For best results, do this stretch 3-4 times per day; it works especially well at the end of the day and at the end of any long stretches of work in front of the computer or steering wheel.
Simply adding a bit more stretching and a few more deep breaths into your daily life can make all the difference between feeling hunched over, stressed and achy; or feeling spacious, vibrant and healthy!
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
December 10, 2012
How to Have a Healthy Holiday Season
Want to stay healthy this holiday season? Boost your lymph system!
So often the holiday season seems to mean not just parties, gifts and family time; but also colds, flu, coughing and aching. With all the stress, lack of sleep, extra travel, time away from health routines and more time in close quarters with other people; the holidays too often mean the annual colds and flus make the rounds through our homes. This year arm your lymph system to fight off any potential invaders!
Our lymph systems run our immune systems; in order to maximize good health, our lymph system needs to be working optimally. A healthy lymph system is vibrantly circulating, gathering up waste materials including germs, and flushing them out of our bodies before we become ill. They lymph system is a circulatory system, just like the blood; but unlike the blood which is pumped by the heart, the lymph circulation system lacks a main pump. To keep our lymph systems flowing and eliminating, cleansing and detoxifying; we need to pump lymph through our bodies. We do this either through exercise or movement.
For optimizing your lymph system, move it daily. A simple, easy way to move your lymph is by dry brushing the body. Do this every morning right before you shower. Using either a soft bristle brush or exfoliating gloves; gently sweep across all the skin of your body in strokes moving towards your heart.
- Sweep each section of the body about 10 times gently, begin with the feet
- Then sweep up along the lower legs and upper legs
- Sweep around your hips and belly towards your heart
- Next start at each hand and sweep up the arms to your shoulders
- Sweep down the neck and upper chest, along the upper back; steadily moving towards your heart.
That’s it! In less than 60 seconds, you’ve given your lymph system a workout. Be sure to drink several extra glasses of water to help move toxins and waste out of your body.
Immediately you’ll probably feel a sense of complete, vibrant invigoration. The shower will wash away dead skin cells, and you may notice an immediate improvement in your feeling of wellbeing.
Add this easy 60 second daily routine and help your immune system ward off the illnesses coming your way this holiday season. (and don’t forget to take your daily probiotic….but that’s a different post)
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
October 25, 2012
The 5 Minute Retreat!
When we hear the word retreat, images of an army reversing from an oncoming challenge, or perhaps a week-long luxurious trip to a tropical island to unplug from the world come to mind. But retreat is something that should be practiced daily to help manage the stress of life.
Retreat is defined: (v) Withdrawing from that which is difficult, dangerous or disagreeable. (n) A place of refuge or safety.
Daily life serves us up many events, people, activities, images and sounds that could be defined as difficult, dangerous or disagreeable. Most days we have multiple incidents of interacting with these stressful things. So it makes perfect sense that from time to time we all need a mini retreat; just a few minutes away to feel safe, feel a sense of refuge, to withdraw from the difficult, dangerous and disagreeable parts of life.
Here’s a quick 5 step process for a 5 Minute Retreat you can do nearly anywhere, nearly anytime.
1. Sit. Find a quiet spot where you can sit upright. Sit down. Balance yourself on your sitting bones. Close your eyes.
2. Breathe. Start to deepen your breath; breathe into your belly. Feel your diaphragm expand and contract your ribs. Feel your body relax just a little bit more with each exhalation.
3. Visualize. Acknowledge the event, person, activity or image that was disagreeable, difficult or dangerous. Don’t shy away from the image, just see it. Then slowly watch it recede from you, growing smaller, fuzzier, less powerful. Visualize the offender completely vanishing.
4. Compose. Regain your confidence and composure; lengthen your spine, widen across the collar bones, reach up with the crown of your head. Let your body’s posture lead you into regaining your inner strength and composure.
5. Welcome. In the space vacated by the receding stressor; in your mind’s eye imagine an event, person, action or image you’d like to fill that space. Fully image this new thing; how does it look, sound, feel? How does this new event, person, action or image seem to you, make you feel, interact with you? Spend several minutes fully imaging the replacement while continuing to breathe deeply and finding spaciousness & composure in your body.
Slowly open your eyes, stretch your body a bit; then get up and rejoin your daily life having found the benefits of ‘retreat’ in a simple 5 minute exercise that will allow you to be happier, more peaceful and more effective for the rest of your day.
Give yourself the gift of a 5 Minute Retreat regularly, and perhaps over time, many of those difficult, dangerous and disagreeable episodes will lose their power to interrupt your life.
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
September 8, 2012
Improve Your Desk Chair with a Tennis Ball??
In these times of constant connection to our computers and gadgets, many of us spend more time sitting at our desk chairs as we do in our beds; which takes a toll on our bodies, our posture, even our emotions.
Those of you who’ve worked with me for a while have probably heard me recommend ‘a variety’ when asked which is the best type of office chair to use. However, even the best ergonomically designed chair can become a torture device when used 8+ hours a day 5,6 or even 7 days a week..
If you must spend hours sitting in meetings, at a desk, in front of a computer; make your body as comfortable as possible by first varying the chairs and the work position. In my office I have a regular desk chair, a balance ball chair and a kneeling chair; plus a box I can rest my computer on so I can sometimes stand while working.
Second, make sure you’re taking at least a 5 minute break every hour; get up, stretch, walk around; give both your body and your vision a rest.
Third, improve your posture. I know, I know; it is easy to say ‘I’m going to practice better posture’ but it is a whole different thing to actually do it. For most of us, years of slouching and rounding the shoulders forward have changed our posture; and it isn’t easy to force our bodies to keep a long spine. We may start the day sitting with good posture; but usually, within a few minutes, we start to slump forward again.
So try this easy trick to improve your posture; use tennis balls with your office chair. Simply place two tennis balls along side of your spine near the bottom of your shoulder blades. Rest your back against the tennis balls which will help your spine naturally straighten up and help guide your shoulders back.
The tennis ball has several key benefits:
*The acupressure points pressed by the ball should help relieve tension through your entire upper torso.
*By using two balls, one on either side of your body; you’ll help better balance your left and right sides of your body both in your sitting position and as you’re working and reaching forward.
*Improved posture. If you start to slump, the balls will slide and fall on the floor; so the constant gentle reminder and slight pressure of the tennis balls will help you build better posture over time.
Give the tennis ball trick a try at your own desk chair; or even in your car or on an airplane, and let me know how it works for you.
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
June 26, 2012
Tight Calves? Tight Hamstrings? Sore feet? Roll Your Feet
Roll Your Feet with a Ball
Whether you struggle with tight hamstrings, suffer with plantar fasciitis, get leg cramps or just have tightness in the back of your body; try this simple trick for loosening up the entire back of the body from your heels to the top of your head.
The human body has one long, continuous line of connective tissue that runs from the sole of the foot, up around the ankle, up the leg, around the knee, up the thigh, over the sitting bone, up the back all the way to the top of the head ending just over your eyebrows. Tightness in any part of that chain can cause tension anywhere else along the back body. When you find yourself with tightness, tension or pain in any of those areas; start with loosening up the tissues on the soles of the feet and see how much better the entire body feels.
Simply roll the sole of your foot over a ball for 5 minutes daily. Use a tennis ball, a physical therapy ball, or when you’ve built up some tolerance, a golf ball. Begin by rolling the ball under the toes, then along the outside edge of the foot. Roll it around the arch area and back & forth across the heel making sure to treat all areas of the surface of the foot. Spend 2-3 minutes rolling each foot.
You’ll be amazed immediately at how good your feel! Opening up all the tissues on the bottoms of the feet will cause your entire back body to loosen and relax; your feet will feel lively, your leg muscles more open, you may even get a bit of relief from back pain or a headache. Resist the urge to overdo this exercise, limit yourself to once or twice a day; but make sure to do it daily. This is such a simple way to immediately feel better in your body; give it a try and let me know how you feel.
Suzanne Andrew is a Thai Yoga Massage Therapist, Reiki Master, Yoga Instructor and General Health Zealot. Contact her directly to schedule a session: 727-641-6941 or www.TryThaiYogaMassage.com
