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The tell tale signs that you are not getting enough water

Are you drinking enough water?

Written be Claire Kenny 05/09/2018

Did you know that on average, the adult human body is made up of around 65% water. To put that in perspective, the average amount of blood in the adult human body is only about 7% of their body weight. Everyday activities, not to mention strenuous exertion, can quickly deplete the body’s water storage through sweat and urination and lead to signs and symptoms of dehydration if enough water isn’t consumed and replaced.

How Much Water Should You Drink Per Day?

Water requirements vary by age, activity, weight, and lifestyle, but a good rule of thumb to follow is eight full eight-ounce glasses per day. To stave off dehydration, some less active, smaller people may require a little less. Meanwhile, more active people may require more.

Dehydration affects the body on a widespread level, and, unattended, it can even lead to death. One of the best ways to know how much water you should drink each day is by simply following the signals  your body gives off as it enters dehydration.

 

Signs That Your Body Isn’t Getting Enough Water:

Headache

Our brains are around 80% water. So, dehydration affects the brain hard and fast. The lack of water supply  causes a restricted flow of oxygenated blood to the brain, which can cause swelling and opening of the blood vessels. It also causes the brain to shrink and draw away from the skull, which triggers pain receptors, which can either bring on a headache or increase the severity of an existing headache.

loss of concentration and low moods

As your body is primarily made up of water,  and our brains are almost 80% water, your body relies on water to help oxygenated blood to flow to your brain, without this water consumption your brain can start to look like a dried out sponge which can result in symptoms of confusion, disorientation, dizziness, moodiness, irritability, and general lack of mental acuity. As you increase your water intake, you’ll see your focus, mood, and concentration begin to improve.  So in short to help with your concentration at work or study, to stop you from shouting at everyone around you and to help aid your memory recall, you guessed it, DRINK MORE WATER.

Dry skin, mouth and eyes

If you have ever wondered why your skin is looking a little lifeless, your constantly reaching for your lip balm or your eyes are always itchy, your lips, nose, mouth, airway, and eyes are lined with mucus membranes that secrete mucus to protect and moisturize. Without enough water, mucus membranes dry out and can cause dried mouth, lips, eyes, skin, and airway.   Did you know that another sign of dehydration can be bad breath.  So if you want your skin to glow like a 14 year old again just increase your water consumption.

Persistently Feeling Hungry And Thirsty

If I forget to have my daily water consumption my stomach will start to growl, which actually is the hypothalamus sending a signal to your stomach to ask for substance, this is so commonly mistaken for feeling hungry, so if you have just eaten your main meal and this is happening, please don’t reach for the packet of biscuits, why not reach for a glass of water and you will be amazed at how much better you will feel.  Your metabolisim actually slows down when you don’t drink enough water which can become part of the reason behind weight gain. Your metabolism needs water to burn off fat.  So before you reach for the fad diet teas and pills, why not just increase your water consumption and you could shed those extra pounds.

Dark and smelly urine

Normal urine is a pale straw yellow color and pretty odorless. When you are showing signs of dehydration your urine can be dark amber and has a very strong musky odor.  The reason behind this is that there are more toxins and waste than liquid(water) to dilute it.  You can actually go to the toilet less when dehydrated as your body will strive to keep as much water in it’s system for survival.  So the next time you go to the loo, just have a little peek before you flush and remember straw in good and dark amber is bad.

Frequent UTI’s

Urinary Tract Infections (UTI’s) are most often caused by bacteria in the urinary tract. Proper hydration helps move that bacteria on out of the body. Dehydration, however, allows the bacteria to stick around and create urinary tract and bladder infections.

Tiredness

Yes the kids have just gone back to school and you now possibly have a little more time on your hands, so why are still feeling so tired?  Without the proper water consumption our body goes into what is know as survival mode.  This is were the body will try and reserve as much energy as possible for the vital functions of life, heart, lungs and kidneys; everything else becomes second fiddle, so your larger muscle groups and brain are not getting enough of the much needed oxygenated blood, which can make even the smallest of tasks feel like a marathon.  With proper water intake your energy levels will increase and you feel less like a zombie and more like you again.

Muscle Spasms And Cramping

As stated above as your large muscle groups are not getting the beautiful rich oxygenated blood to keep them all supple and relaxed, the weakened muscles can cramp and spasm as a result,this can include bad period cramps and spasms.  When you increase your water intake this should help those cramps ease if dehydration is the cause.

As you can see, dehydration takes a huge toll on everything from your skin to your muscles. Listen to the cues your body is sending you so that you can drink enough water and avoid dehydration.

 

Please note that if you have persistent symptoms that are concerning you, please don’t hesitate to contact your GP to rule everything else out.

 

It’s good to talk

written by: Claire Kenny 06/09/2018

Since opening the centre, now over 5 years ago, I have been asked countless times “why don’t I incorporate an online booking system to make life faster and easier for the clients and students that we have the pleasure of looking after.”

There is no doubt that these new systems have increased efficiency by leaps and bounds, but what has been sacrificed is human interaction and a direct connection to the exchange of value.

Have you ever booked online for a yoga class and arrived with your new mat and baggy tracksuit bottoms, as you are a complete beginner, and been met with a packed studio of twenty somethings in very tight Lycra doing handstands against the wall jammed in like sardines?  I have and boy did I hot foot it out of there and vowed that I would never try Yoga again. Don’t worry I have since.

Have you ever booked online for a massage as a treat after a really hard long week to be met by a deep tissue therapist, who yes is amazing at what they do but you feel like you have been beaten up with a baseball bat and all you wanted was sounds of whales in the background, candles lighting and a little hug of a massage?  I have, and was left disappointed, not by the therapist, but by the system and not being able to ask for a relaxing light massage and sip of herbal tea afterwards.

Now I do understand that life is so fast paced and there is an app for everything to make life simpler, but at what cost?

If time is so precious; then what if you do make that mistake of booking in for the wrong class or with the wrong therapist?  If you take the time to make a 2 minute call to us here at the centre, we will know exactly what you need and what would suit you best.  So rather than make that mistake that will cost you an hour or more from your already busy life, give us a call as we like to talk here at the centre.

For the full list of classes that are all starting new terms this week and next just click the following links:

www.riverholsitic.ie/classes

For a full list of therapies that you would like to try but may not know what exactly is involved use the link below:

www.riverholistic.ie/therapies

Then you guessed it, just give us a call and let us help you make the right choice the first time.

 

Claire

 

 

 

 

Natural ways to treat head lice

Tis the season to see these oh so common bugs in our little darlings hair.
With the schools now open for business this is the busiest time for there pesky pests.
It can be so hard to get rid of them once they have made your little ones head its home.
Below you are going to find different options that can work with curbing the itch and constant battle to rid them from your home.
I would always recommend as a prevention to work with the other parents of the children in your child’s class.
What I do for both my sons classes is to ask all the parents to use a fine tooth comb every Sunday without fail, it only takes about 10-20 min depending on hair length. If everyone were to do this you can honestly stop the constant letters coming home in your child’s schoolbag.
I also add about 15 drops tea tree oil to all of our shampoo’s to help with prevention.

Luckily, these natural remedy treatment can help eliminate even the most stubborn lice:

1. Almond Oil or Olive Oil

Both almond oil and olive oil are effective home remedies for lice, as they work to smother or suffocate lice, slowing them down to make them easier to remove with a comb. Coat the hair with oil after separating the hair into several small sections, keeping them separate with clips. Work under good lighting so you can see clearly, and be sure to frequently rinse the comb with hot running water. After combing through the hair, shampoo and rinse twice, then thoroughly clean the towel and comb. Use this remedy every day for one week.

2. Essential Oils

Several essential oils have been proven to help eliminate lice with the help of combing, including nutmeg, peppermint, red thyme, cinnamon, eucalyptus, clove, neem and lavender. Always check for allergies before using a new essential oil. Add between 3 and 10 drops of essential oil to 2 oz of olive oil, then let it sit on the scalp overnight, for a minimum of 12 hours. Comb everything out then shampoo twice.

3. Neem Oil

Neem oil is a natural insecticide. It can help get rid of lice safely and effectively. Buy a shampoo that contains neem oil, or add several teaspoons of neem oil to your own shampoo, and use it regularly.

4. Garlic and Lime Juice (very smelly, but very effective)

Garlic’s strong fragrance can suffocate lice. Make a paste by grinding 8-10 garlic cloves and mixing them with 2-3 teaspoons of lime juice. Apply the mixture to the scalp and let it sit for 30 minutes before thoroughly rinsing it with warm water.

5. Mayonnaise or Coconut Oil

Use mayonnaise or coconut oil to saturate the scalp and hair, then cover the head with a shower cap for 12-24 hours. Heat the shower cap, then shampoo the hair without getting it wet. Cover scalp again for 30 minutes to allow the oil to break down, then thoroughly rinse the hair and comb through it. Go through the hair section by section with the comb, and be sure to rinse it regularly with hot water. Shampoo hair with no water once more, and wear a shower cap overnight to prevent lice from returning.

6. Nit Comb

For children under two years old, comb wet hair using a fine-toothed nit comb. For best results, comb while the hair is wet and contains conditioner. Comb out the hair two times each session for 3-4 days.

8. Treat the Home

To help prevent a re-infestation, try these steps:
Wash their coats as the hoods and collars will always have eggs left.
Wash brushes and combs daily in hot water to dislodge lice.
Seal items that are non-washable and touched the head, in a plastic bag for 2 weeks.
Change towels, pajamas, sheets and pillowcases daily.
Vacuum the part of a child’s car seat cover that touches the child’s head daily.

How massage can affect your overall health

How massage therapy can improve your overall health

By Claire Kenny 17/07/2018

 

Some people still believe massage therapy is an indulgence purely for relaxation. The health benefits of massage, however, have proven otherwise.

Today we know that our mind-body connection means excessive stress brings on or exacerbates illness by reducing our own natural immunity to disease. People who value their health know that, like a healthy diet and exercise, regular massage treatments are a valuable part of a stress-reduction plan.

Anxiety, depression and other mental health conditions can be better managed with massage therapy, according an article on the Mayo Clinic website (mayoclinic.org). In addition, massage helps reduce or alleviate headaches, joint pain, digestive disorders, fibromyalgia and much more.

Massage therapy has many forms, applied according to a therapist’s training and a client’s ailments. Some commonly known techniques are Swedish, hot stone, deep tissue, prenatal, and sports massage.

Holistic massage is a combination of various movements used to manipulate muscles through the application of pressure to either soothe or stimulate the whole body. It aims to balance the “whole” person and the effects will vary with each individual.

This therapy helps in the relief of a wide range of problems physiologically and psychologically, they include:

Relaxation of the whole body, reducing stress and anxiety

Gives a “lift” to the emotions and increases positive feelings

Encourages deeper and therefore more efficient and relaxed breathing

Relieves muscle fatigue, soreness and stiffness

Encourages sleep

It promotes suppleness of the muscles, improves circulation and reduces stress.

Balances digestion and waste removal.

With regular Holistic Massages you will find that you have increased energy levels as there is less energy spent in holding the body in a state of tension and strain. In this fast moving world, shouldn’t we all have some real time out!

Hot Stone massage involves the use of water-heated basalt stones of varying sizes in combination with Swedish massage techniques. The heat of the stones helps muscles relax more quickly than in traditional massage, allowing manipulation of a greater intensity.

The benefits of Hot stone massage

Muscular aches, pains, sprains and strains.

Poor circulation

Rheumatic and arthritic conditions

Back pain

Stress, anxiety and tension

The term deep tissue massage refers to increased pressure applied by a therapist aiming to alleviate chronic pain and increase range of motion. This type of massage can be painful. Although some call it a “good pain,” any massage therapy should be done only to the client’s tolerance.

Deep tissue massage is a specialized massage aimed at the deeper tissue structures of the muscles. This massage uses many of the same movements and techniques as Swedish massage, but the pressure will generally be more intense. It is also a more focused type of massage, as the therapist works to release chronic muscle tension or knots (also known as adhesions).

PREGNANCY MASSAGE can help alleviate many of the symptoms and conditions associated with pregnancy. During this amazing time of physical and emotional change, pregnancy massage can be of enormous benefit to both the mother and baby.

Amoungst many benefits, massage during pregnancy has been found to help alleviate the following complaints:

Muscle tension,

Muscle spasm & cramping,

Sciatic pain ,

Swelling oedema

Back, neck and shoulder discomfort caused by hormonal and postural changes.

Improve quality of sleep

Reduce headaches

Relieve heartburn

Balance mood-swings and help depression.

It reduces stress and allows the mother to relax, both important for during the pregnancy and labour.

The health of the baby is enhanced by the pregnancy massage through increasing blood circulation, lymph circulation, reducing oedema and increasing cellular respiration. Massage helps the mother to feel nurtured and pampered and this can then be passed onto the baby.  Pregnancy massage assists in reducing tension in the weight bearing joints and other bone and muscle structures.

It also helps maximize breathing capacity which is needed during labor and delivery.

Sports massage can help relieve soft-tissue aches and muscle stiffness to prepare for events or recover from exercise. This type of massage isn’t just for sports injuries though. It can be beneficial to anyone who engages in repetitive physical activity, which is hard on the body.

It’s always best to check with your doctor before starting any new health regimen, including massage therapy.

Massage therapy is good for almost anyone, whether they are active or sedentary. So the next time you’re stressed, overwhelmed or in pain, consider getting a massage. It may help your overall health to massage that issue out of your tissue

www.riverholistic.ie/therapies

Scalp relaxation techniques

Relaxation is something most of us don’t really know of, specifically because of the fast-paced lives we lead. Try out these relaxation techniques for yourself and see how it leaves you feeling great in almost no time at all.

SIDE SCALP MANEUVER

Relax your scalp by doing a side scalp laxity exercise, this is a great way to rid yourself of all that stress. Sit upright in a chair and place your hands on the sides of your head such that each palm is above each ear. Straighten your fingers, but make sure you do not clasp them together. Slowly begin moving your scalp up and down, keeping in mind not to move your fingers. Move your scalp for about two minutes before removing your hands. Relax for about 10 seconds before repeat this exercise for about 10 times.

HEAD KNOCK MASSAGE

Massaging your scalp helps to increase the blood circulation to your hair follicles. This helps in the prevention of hair loss while improving your overall hair health. Try the head knock massage, which is an ancient Indonesian technique. Stand straight with your feet about shoulder-width apart and be sure to continue breathing normally throughout this exercise. Begin lowering your upper body by bending ever so slightly at the waist, allowing your spine to or curve. Bend up till the point where you find your head slightly below your waist level. Remember to position your legs straight and curve your fingers to the knuckle. Use the knuckle of your index finger to gently tap your scalp with your knuckle. Use your other knuckles as well. Now, cover as much of your scalp as you can – the front, back, sides and lobe area of your scalp, while gently tapping the hair area. Perform this knuckle massage for about 30 seconds. Stop and return your body to the standing position. Relax for about 10 seconds before repeating this scalp massage exercise while standing up.

CIRCULAR MASSAGE

Say goodbye to hair loss with this circular massage exercise. Start in an upright position seated comfortably and pour in a few drops of rosemary essential oil onto your scalp. You may also use vitamin E oil. Now, use the tips of your fingers to massage your scalp. Start on the right side of your scalp. Be sure to work small sections of your scalp and use circular motions for the first three to five minutes. Reverse this direction and work in counter-clockwise circular motions for the next two minutes. Be sure to massage your entire scalp area up to the hairline. Try not to use your fingernails as this is likely to damage your scalp. Massage your scalp for five minutes daily.

INDIAN HEAD MASSAGE

This treatment focuses on the blood circulation in the head, neck, and shoulders. A great deal of pressure is used in this technique, but it isn’t painful at all. This massage is best carried out by a professional. So give us a call at 018310888 or email info@riverholistic.ie and we can help ease all of the daily tension away.

It’s okay you got this

Going through fertility treatment can be a challenging experience both physically and emotionally. All matter of scenarios might be running through your head, with so many questions, what ifs and more. You might be researching the topic or constantly wanting to think about it.

Some days you may feel completely overwhelmed with the process, so it is important to put some strategies in place early, to help you cope during these times.

 

#1 Be kind to yourself

Fertility treatment can be an emotional rollercoaster; it is normal to find you cope well some days and others your emotions are a little overwhelming. On those tougher days, consider taking time out for yourself to engage in whatever self-care works best for you – it may be having a good cry, time alone, time with friends or family, doing something you enjoy.

 

#2 Develop and maintain good self-care practices

Make these part of your daily or weekly routine and use them regularly; prioritise these to assist with your well-being. Self-care is very personal but could include things such as reading, music, exercise, time with family or friends, soak in a bath, fresh flowers, meditation, engaging with spirituality etc.

#3 Focus on the things that you can control

By doing this you can be proactive and channel your energy into things you have the ability to influence which many people find empowering. Things you can control include diet, exercise, sleep, self-care etc. but be balanced in this and don’t be too restrictive.

#4 Consider limiting the amount of time spent focussing on infertility

You could set a daily time limit (e.g. 30 minutes) or a specific number of times per week. During this time give yourself permission to think about, talk about, research infertility and treatment as much as you like, but once the time is over try to set it aside until the same time the next day/occasion. Although difficult, it is important not to let fertility treatment consume you.

 #5 Try to live in the moment

It is easy for your mind to wander too far ahead worrying about all the what ifs. Try to deal with each moment or difficulty as it arises. Mindfulness can be very helpful in allowing us to stay more in the present moment.

#6 Keep the lines of communication open

It is important to talk with others, particularly your partner about your thoughts and feelings.

 #7 Prioritise reconnecting with your partner and rejuvenating your relationship

Fertility treatment can take a toll on your relationship. Try to do things that help to put the fun and spontaneity back into your relationship. Reconnect with all the things about each other that drew you together in the first place.

#8 Consider keeping a gratitude journal

Noting down three things a day that you are grateful/thankful for. These could be related to fertility or could be completely separate. Even in tough times, if we look hard enough there are often other little things in our life that give us hope and lead us to feel thankful.

 #9 Ask for help if needed

If your feelings seem to be increasing in intensity or lasting more than a few days please seek professional support through your specialist.

We are always here to help with your journey through IVF, ART, pregnancy and all that comes with it.

We have a full list of therapies that would include body treatments, talk therapies and classes.

Just call us on 018310888 or email info@riverholistic.ie

xxxx

 

CLAIRE

Natural treatments for psoriatic arthritis

Psoriatic arthritis is a chronic disease marked by inflammation in the joints and skin. This disease is progressive, worsening over time. If left untreated, psoriatic arthritis can lead to joint damage.
Psoriatic arthritis (PsA) is a form of arthritis that mainly affects people who have psoriasis or those with a family history of psoriasis. Often, those with PsA have joint pain and inflammation combined with the inflamed, itchy, red patches of skin covered with silvery scales that are typical of psoriasis itself.
The progression of PsA may be slowed with traditional therapies and the symptoms may ease. Alternative remedies may complement these therapies and may help people with PsA feel more in control of the disease.

Natural remedies.
Apple cider vinegar, when applied to psoriasis on the scalp, may help to treat PsA.
There are many natural remedies to try for PsA. Most of these do not have much scientific research supporting their use. The use of these remedies is backed mainly by anecdotal evidence.

Natural remedies for psoriatic arthritis include the following:

Apple cider vinegar. Apple cider vinegar has a lot of buzz for, supposedly, being a miracle cure-all. For treating PsA, people may find it useful if applied to patches of psoriasis on the scalp. However, this should be avoided if the areas are cracked and bleeding.
• Tea tree oil. This essential oil may ease skin inflammation caused by PsA. However, science is cautious to recommend this as a treatment because it may aggravate more sensitive skin.
• Oats. Adding oats to a bath or using oats in a paste can help relieve itchy patches of psoriasis. While there’s little scientific evidence supporting oats as a treatment for psoriasis, oats are highly regarded in folk medicine as one of nature’s best skin soothers.
• Turmeric. Turmeric is highly regarded for its anti-inflammatory properties. Studies have shownturmeric may be able to alter gene expression, easing PsA symptoms. People with PsA can either add the spice liberally to their food or take turmeric capsules.
• Capsaicin. Capsaicin is what makes chili peppers hot and may be useful by blocking pain receptors. Some research has also found that when used in over-the-counter creams, capsaicin may reduce psoriasis symptoms as well.
Aloe vera. This soothing balm from an aloe plant may provide cooling comfort for irritated patches of psoriatic skin. However, aloe vera should only be used topically and never ingested. Taking it orally may be dangerous.
• Epsom salts. A warm bath with Epsom salts may help reduce joint pain and inflammation. Epsom salts contain magnesium, a mineral that boosts bone health and may soothe itchy skin. Warm water also helps loosen joints and relieve pain. People with diabetes should be wary when using soaks of Epsom salts as they can stimulate the release of insulin.
• Oregon grape. Some studies suggest that applying creams with Oregon grape (Mahonia aquifolium) can ease psoriasis skin irritation. Like aloe vera, Oregon grape should only be used topically.
• Fish oil. Joint pain may be reduced by fish oil. Omega-3 fatty acids found in fish oil help block inflammation and ease painful swelling.
• Ginger. A root of ginger is well-known in folk medicine for having many anti-inflammatory properties. Some studies have shown that taking ginger three times a day can reduce knee pain caused by osteoarthritis.
When trying these natural remedies, people with PsA should remember that these remedies are not a substitute for prescribed treatments.

Alternative therapies

Massage therapy may help to alleviate joint pain and provide relief from arthritis-related discomfort.
There are a number of alternative therapies available to complement PsA treatment. These therapies should not replace the traditional treatments for PsA but can provide some additional relief and quality of life benefits.

Alternative therapies include the following:
Massage therapy. A massage therapist trained in dealing with PsA can help relieve joint discomfort and release tight muscles and joints. A massage can provide significant relief from arthritis-related discomfort.
Acupuncture. This technique involves sticking needles into various pressure points to relieve chronic pain. No studies show its usefulness for PsA but some patients with chronic pain do find acupuncture helpful.
• Acupressure. Acupressure involves putting pressure onto different points of the body to reduce pain and pressure, stimulate the immune system, and release tension.

 

Diet
Eating more healthily will not cure PsA but eating well does promote good health and well-being. People with PsA should strive to maintain a healthy weight and stay mindful of their diet.

 

Following these healthy eating tips may help:
• eating plenty of fruits and vegetables
• getting protein through lean meat, beans, and legumes
• choosing low-fat and fat-free dairy products
• avoiding refined sugar and bad carbohydrates such as processed white breads and pasta
• choosing whole grains when possible
• drinking plenty of water
Anyone with PsA may benefit from keeping a food journal and planning healthful meals.
Lifestyle tips
The symptoms of PsA often flare up during periods of stress or fatigue. It may help people with PsA to change their lifestyle to reduce stress since stress is associated with increased inflammation. Doing so also helps people to get adequate sleep so that the body can heal itself.
The following tips and suggestions may help:
Relaxing. Using aromatherapy, breathing techniques, and keeping a journal may help manage stress and promote relaxation.

Getting gentle exercise. Exercise is recommended for people with PsA. They may find yoga and tai chi particularly useful for helping to loosen stiff joints and release stress.
Meditating. Meditation may result in a deeper level of relaxation that may help alleviate stress, so helping prevent or manage symptoms of PsA.
Getting enough sleep. Sleep is crucial to allowing inflammation to heal and to promoting good health.
Taking a warm bath. Spa therapy, including hydrotherapy like a warm bath, can loosen joints and ease pain and inflammation associated with PsA. These therapies can also promote relaxation and decrease stress.
Practicing mindfulness. Being mindful involves checking in with the body and taking stock of how its feeling. It also involves being aware of any situations that may cause unnecessary stress.
An increased sense of physical awareness can help people to catch a flare of symptoms early so that they deal with it before it worsens. Doing so may prevent a worse flare from occurring.
When combining lifestyle remedies with other forms of treatment for PsA, people may find an increased quality of life and more relief. However, lifestyle remedies and natural therapies are not a substitute for a doctor’s care and traditional treatments.

 

When to see a doctor
Anyone who thinks they are experiencing symptoms of PsA should see a doctor for diagnosis and to begin treatment. As the disease is progressive, beginning treatment early is crucial.
Anyone with psoriasis or a family history of psoriasis should be screened regularly for PsA by a doctor.
People with PsA should also see a doctor regularly and should speak to one before starting or changing treatments. This includes any natural or alternative remedies.
Some natural remedies may interact with prescribed medication or may not be recommended for pregnant or breast-feeding women.

 

 

 

source

The Lightness of Being

The Lightness of Being

An Introductory Workshop

The most essential aspect of our nature is the part of us rarely accessed due to the busyness of our mind and our thoughts; our very Being.

In this workshop you’ll be introduced to an exercise of connection leading to the direct experience of Being and the depths of peace and relaxation residing there. Each person will be invited to name how and what they experience as a result of making this connection and to know that it is ever present, no matter what is happening in the outer aspects of life.

The second part of the workshop will introduce exercises and practices promoting and assisting living more and more in the quality of Being and less in the busy mind which always experiences life as problematic.

Aine has practiced as a Psychotherapist and Craniosacral Therapist since 1992 and 1994 respectively. As a result of her experiences she saw how the deepest most essential part of the person has always resided peacefully and has never been affected by difficulties or traumas experienced along the way. To restore a sense of wellbeing she sees that this relationship, at our very core and always stable, is the key to living fully alive, and reducing any sense of contraction, fear or anxiety held in the body/mind system.

Venue: River Holistic Centre, Raheny

Date: Sunday 01 July 10am – 2pm

Cost: €50

Contact: Phone Aine on 0868165871 or Reception on 018310888

Meditation is good for your heart health

In the immensely stressful lives that we are living in the present times, it becomes imperative to include practices such as meditation and yoga in our lifestyle. Apart from reducing stress and generating immense positivity, meditation helps in keeping our heart healthy as well. People who meditate regularly are lesser prone to risks of heart attack and stroke. Meditation can produce changes in the brain activity and can also control heart rate, blood pressure, breathing rate and release of cortisol hormone in response to stress.

What is meditation?
Meditation means awareness. Anything which is done with awareness is meditation. It is not a technique but a way of life. Meditation is referred to a stage of consciousness when the mind is free of scattered thoughts and ideas. It is considered as a practice which transforms the mind. It helps in improving concentration, helps in getting more clarity, provides emotional positivity and helps a person have a calm way of looking at the nature of things.

Engaging in meditation enables a person to learn about his/her patterns and habits of mind. It helps a person cultivate new and more positive ways of living. A nourished and positive thinking mind can further transform into extremely peaceful and energised state of mind. Inculcating the habit of meditation in your lifestyle can make you a more enlightened person personally and publically.

meditation
Regular meditation can make you a more enlightened person

There are various kinds of meditation which provides several physiological benefits. Mindful meditation helps you focus efficiently in the present and accept it without any judgement. Guided meditation, for instance, a kind of meditation which uses mental images, helps you relax and calm down. Transcendental medication is a kind of meditation which uses repeated sounds and phrases in order to clear your mind.

These meditations need to be done for at least 10 minutes in a day in order to get physiological benefits from them.

How meditation helps your heart?
The National Institute of Mental Health states that around 19% adults experience anxiety within the past year. Around 31% adults were reported to suffer from anxiety disorder at some point in their lifetime. We all experience stress in one way or the other. Excessive stress can contribute to high blood pressure, high cholesterol levels, overeating and physical inactivity. All these factors contribute to increased risks of stroke and heart disease.

Mindful meditation helps in reducing both stress and anxiety. Meditating regularly gives a boost to the immunity, eases inflammation in chronic conditions and reduces pain. Those who meditate regularly experience increase in gray matter in the brain, have improved levels of focus and concentration, reduced levels of stress and more will power.

Mindful meditation, when combined with cognitive behavioral therapy can thus be considered as an effective treatment for anxiety.

We have a number of one to one therapies here at the centre from Psychotherapy , HypnotherapyAcupuncture  to name but a few.

We also a number of classes that are a perfect introduction to meditation and mindfulness along with weekly Yoga,

For a full list of our weekly classes just follow HERE… 

Source: 

Reduce stress with good communication

Reduce stress with good communication

At work and at home, the ability to communicate effectively can improve your relationships and resolve conflicts that cause stress.

Good communication is crucial for reducing your stress levels.  When we are misunderstood or criticised, we feel isolated and defensive.  When conflict arises at home or at work and we cannot discuss it in a constructive way, we often feel stressed and angry.

In any situation, let the other person know you are listening by nodding and making eye contact.  Respond regularly by saying “yes” or “uhuh” and don’t be afraid to ask for an explanation if you don’t understand.

Dealing with Conflict:

Remember that constructive criticism is the best way to deal with any conflict.  Always refer to the person’s actions and behaviour, not to the person, for example “I disagree with the way you handle our child”, not “you’re a bad parent”.  Equally, if someone is criticising you, try to listen without becoming defensive.

Express your feelings:

It’s not always possible to avoid stress, but you can learn to cope with it better.  Expressing your feelings can dramatically reduce stress levels and enhance your own sense of well-being.

Explore your feelings:

Get in touch with your feelings.  Being aware of how you feel – whether it’s anxious, depressed or angry – is the first step to dealing with a stressful problem.  This means taking time out from work and family to be alone.  Keep a journal, take a walk on the beach or go and see a counsellor or therapist. Be honest with yourself.

Confide in a friend:

At times of stress, we all need support from our friends and family.  If you feel overwhelmed by events, it is good to get a new perspective on the problem.  Share your feelings with the people who you trust, so you don’t end up feeling exposed and even more stressed.  But remember, friends may have their own problems so be prepared to listen as well as talk.

 

Time is right:

Choose a time when the other person can listen – not when they are rushing out the door.  If your friend is too busy, let them know you have a problem and ask if they set aside some time in the near future for you to talk.

Say what you mean:

Never be afraid to say what you think, feel or believe.  If you disagree with someone, try to say so.  This can be hard if you are afraid they will be upset or angry, but in the long run communicating clearly will lead to better relationships and lower stress levels.

Keep to the facts:

Under stress it is easy to distort problems, exaggerate the significance of an event or make sweeping generalizations.  When explaining a problem to problem to someone, always be as specific and objective as you can.

It’s okay to cry:

Cry when you feel hurt or grief.  These feelings are the natural result of change and loss and a good cry and get them off your chest.  Make time to honour and express your feelings.  Perform a simple ritual like lighting a candle.  Not giving yourself time to grieve can cause long-term stress and damage your health.

Saying sorry:

Take responsibility for your mistakes and feelings of remorse or guilt.  Making amends will relieve your stress and improve your relationships.  Write a card if you can’t say it in person.  Once you have righted any wrongs, you’ll be able to move on and leave your feelings of guilt behind.

Be kind to yourself:

Give yourself time to feel happy!  Stressed people often don’t take time to laugh and feel pleasure and pride in their own achievements.  Tell a friend why you’re proud of yourself.  Go out and celebrate. or buy yourself something nice, or book a treatment and we will look after you.

8 steps to well expressed anger

  1. Never shout or hit another person when you are angry

  2. Be direct and assertive.  Don’t express anger in passive ways such as the ‘silent treatment’

  3. Discharge aggression by hitting pillows or screaming into pillows, or do some strenuous exercise.

  4. Put your anger into words.  Before you approach the person, write down “I am angry because…”.

  5. Tell the person why you are angry in as calm and reasonable a tone as possible.

  6. If you become furious again, ask if you can leave the conversation and come back when you feel calmer and express your thoughts more clearly.

  7. Give the other person time to respond.  Remember that many people find anger frightening.

  8. Be brave – expressing anger doesn’t have to mean being out of control.