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Tag Archives: mindfulness

Don’t panic just colour

When life feels like it is hitting the proverbial fan then don’t loose your proverbial reach for your colouring pencils.

Sometimes I may be sitting in front of 15 tabs open on my computer and my phone binging away with emails that need to be answered all the while preparing dinner, planning my kids weekly schedule, play dates, homework projects and run my beautiful business.

Now don’t get me wrong I love everything that I do, but sometimes it all comes in on top of me.

My go to is something that I used to do as a child, colour.

I was always doodling on anything and everything growing up, maybe it was out of boredom or even defiance against my teachers (sorry by the way Mr. Quish), but now as a semi grownup I need to do it to calm my mind.

Some of the benefits of colouring are:

Your brain experiences relief by entering a meditative state

Stress and anxiety levels have the potential to be lowered

Negative thoughts are expelled as you take in positivity

Focusing on the present helps you achieve mindfulness

Colouring can be done by anyone, not just artists or creative types

It’s a hobby that can be taken with you wherever you go

It helps you unplug. The great thing about colouring books? No technology is necessary, giving you a break from the smartphone and computer.

It’s de-stressing. Colouring can be beneficial for adults because it has a de-stressing effect. The act of colouring requires repetition and attention to detail, so you are able to focus on the activity, rather than your worries

Colouring brings out our imaginations and helps us recall childhood. For a lot of people, we had less stress as children than we do now

Anyone can do it. You don’t have to be artistic to reap colouring’s benefits. Personally, I get stressed that I’m not creative enough. Colouring takes the pressure off. The lines are already there, so you really can’t mess up. Relax, lean into it and don’t worry about it being pretty or creative enough. With colouring, there is no right or wrong

It’s inexpensive. Colouring books range from €5 to €15, and a pack of gel pens or coloured pencils will only set you back about €5. (I get mine in Deals or TXMax)

So, my advice to you in take time to sit on the floor with a hundred colouring pens around you, pick a page in a colouring book, stick your tongue out the side of your mouth in concentration and just let it all go, one picture at a time.

I would love to get a colouring class up and running once a month at the centre, just come sit on the floor and relax.  Would you be interested?

I’m off to colour now but talk soon.

Claire

A journey of self-awareness

A Mindful Journey of Self Awareness

The journey comprises of Hypno-Meditations to increase awareness and facilitate the process of unfolding the ‘Self’. The purpose of which is to enable a you to step forward along a path towards wholeness. As we learn to Witness and be Mindful our awareness increases, this frees us from being stuck in a reactive mode and allows us to cut through the veils of illusion that keeps us from achieving wholeness. The path of Hypno-Meditation utilising Mindfulness, enables a you to raise your awareness and individuate along the path of wholeness.

Along any path of understanding “Who am I” and of integration towards authenticity and individuation, the first step is to increase AWARENESS at both levels; conscious and subconscious.

Vispassana (Mindfulness) mediation is one of India’s most ancient techniques of meditation, a process of Self-transformation through mindful self observation (builds awareness). It focuses on the deep interconnection between mind and body. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind full of love and compassion.  Life becomes characterised by increased awareness, non-delusion, self-control and peace.

Hypno-meditation is a unique combination of hypnosis and meditation which enables self awareness and a vehicle to heal the mindbody as well as to achieve goals through reflection and choice. A natural powerful tool, which enables benevolent and sustainable changes. The more you practice hypno-meditation, the more you speak directly and align with Mind as a whole, building new neural pathways via the conscious and subconscious. Thus enabling you to make empowered choices, growing as an individual in mind, body and soul, creating a state of healthy mind and body.

Develop awareness through the breath.

Body Scan / Progressive Relaxation (relaxation response)

Mindfulness of the senses

Witnessing Thoughts

Removing Obstacles…. Planting Seeds

Connecting with your Inner Adviser

When : Thursday the 16th of August 2018 8 – 10 pm

Where : River Holistic Centre, 10 Main street Raheny Dublin 5

Cost : €45

Includes a collection of Hypno-Meditations to help you on your journey.

https://www.ruthallen.ie/mindful-journey-self-awareness

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.

 

 

 

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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… 

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April Newsletter

We hope you all had a wonderful Easter and enjoyed the chocolate feast. If you need some detox and relaxation, you know where we are. We have so much on this April & May, I’m bursting to tell you.

It’s exam season coming up, which can be a pressurised time for both those taking exams and family members supporting them! We know, it’s like you are taking the exams too! We have lots of support to offer during much needed rest breaks, from message, reiki, reflexology to acupuncture. All available to nurture your body and soul and have you bouncing back to the study desk.

To our wonderful clients who made March a joy to be holistic therapists, we look forward to welcoming you back in April. To those who have yet to visit us, we look forward to welcoming you to your new holistic home.

For all you therapists out there who have taken a career break and want to re hone your skills, we have refresher workshops in reflexology and massage coming up in April.

So until the next time.
See you soon

Claire xx

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October Newsletter

The trees are in their autumn beauty, The woodland paths are dry, Under the October twilight the water Mirrors a still sky.

William Butler Yeats

River Holistic October Newsletter

Wow… this has to be one of my favorite months.  It’s a time for change and beauty, which is so fitting for us here at River Holistic.  We have transformed our centre into a beautiful tranquil space just for you.  We closed our doors for a week at the beginning of September to let our new chapter here at the Centre unfold.  We can’t wait for you to come in and experience the transformation.
We will be holding an open evening next month, so you can come in and meet the amazing team of therapists and teachers who I have the honour of calling my Holistic Family.  If you are interested in getting an exclusive invite to this then please give us a call and we will put your name down on the VIP list.  All will be revealed soon.
As always, I am so grateful to everyone for making this Centre the tranquil space it is today.
Look forward to seeing you all real soon,
Claire
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Stress Test: How stressed are you?

Stress test:

How stressed are you?

If you are used to experiencing stress then the chances are you don’t  realise the effect it’s having on you.  Use this simple test to see if you are all stressed out.

Sometimes it’s very difficult to work out whether you are suffering from the effects of stress.  If you experience the symptoms frequently enough then you’ll eventually convince yourself that all these are normal feelings, which is dangerous because you will be less likely to deal with them if you don’t see them as harmful.

Monitoring your stress:

A good way to gauge your personal stress levels is to take the test below.  If your results prove positive, however, then the last thing you should do is stress about it!  Now you realise what you’re suffering from you can now works out a plan to address the problem and look forward to a stress-free lifestyle.

Here are some initial tips on how to maintain stress-free living:

  • Manage your time better
  • Improve your communication skills so that you can express what you feel
  • Learn to say “NO”

Do you know how stressed you are?

Take this quick stress test, and check your scores below.

Responses

1: Never        2: Sometimes      3: Often      4: Always

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Remember this is not to increase your stress levels.  This exercise is to make you aware of what you are coping with and what you need to work on.

We have many therapies and classes either here at the centre of if you can find them somewhere close to you, do.

Some Stress relievers can be:

Mindfulness and or Meditation:

By meditating, you focus your mind on one relaxing thought for a period of time.  You can focus on your own breathing, an object such as a candle flame, a sound you make or a pleasant you conjure in your mind.  Sit or lie in a quiet place in order to meditate properly.

We have a vast array of different modalities that incorporate meditation and mindfulness techniques:

Mindful Yoga  Mindfulness Meditation Yoga Nidra Kundalini Yoga Breathwork Workshops Zen Drumming Circles SoundBaths Dru Yoga Yin Yoga

For further information on timetables just click on CLASSES or WORKSHOPS to find out more.

We have a multi-disciplinary team here at River Holistic Centre to suit everyone’s stress levels these include talk therapies such as Psychotherapy and Hypnotherapy, and hands on therapies such as Reflexology, Acupuncture, Homeopathy, Bio Energy, Massage, Aromatherapy, Reiki, Osteopathy.  This is but a few of what we have to offerat the centre to get the full list of therapies available click here: THERAPIES.

Remember we all need a bit of stress in our lives, it is what gives us the drive and determination to achieve the success we all deserve.  As long as you are in control of your stress then you are on the winning side.

Please don’t hesitate in contact us at the centre and let us help you find the right path to becoming stress free.

Claire (slightly stressed but in control)

 

Connected Kids – Back by popular demand

Train to teach kids and teens meditation & mindfulness

With the award-winning Connected Kids programme

This unique course teaches you how to meet the emotional needs of the children you work with. Learn how to deliver unique, unscripted meditations. Perfect for parents, educators, health care professionals and therapists. Learn how to reduce stress, promote self regulation, promote study and sleep, improve health and well-being.

Level 1 Beginners

This one day course trains you to confidently understand and deliver meditations and mindfulness to individuals and groups; from toddlers to teens. Certificate of attendance. €195 (€50 deposit).

Level 2 Professionals

Level 1 is a pre-requisite. This two day course develops your skills and confidence as a Meditation and Mindfulness Teacher. Learn how to meet the emotional needs of the children you are working with; learn how to teach intuitively and unscripted. Learn various techniques including sound, movement and art meditations. Professional certified qualification as a Kids and Teens Meditation & Mindfulness teacher. €660 (€575 early bird price) €85 deposit.

Taught by Ruth Pringle, Ireland Connected Kids Tutor www.ruthpringle.co.uk

Tel: 00 44 +7545 47 48 78 Email: ruth@ruthpringle.co.uk

Ruth has been teaching meditation for 10 years. She is also a Hypnotherapist, Regression Therapist, Reiki and Seichim Master Teacher.

Enquiries and bookings, please contact Ruth: info@ruthpringle.co.uk

Booking via www.ruthpringle.co.uk or Paypal (send to ruth@ruthpringle.co.uk)

 

Level 1 Beginners (1 day)
Sat 10 March-18
Sat 07 April-18
Fri 08 June-18
Fri 07 Sept-18

Level 2 Professionals (2 days)
Sat & Sun 14 & 15 April-18
Sat & Sun 09 & 10 June-18
Sat & Sun 09 & 10 Sept-18

Hatha Yoga with Brigita

Hatha Yoga with Brigita

Hi Everyone,
My name is Brigita Volkova, I am a Hatha Yoga teacher. Originally started Yoga practising since 2013. I became so passionate about Yoga so I decided to become a teacher. I understood that Yoga is everything and even more, but the most what I understood how to find the inner balance.
I would like to share my energy and knowledge with you all and help to find your own inner balance.

Hatha Yoga’s combined focus on mindfulness, breathing and physical movements brings many health benefits as:

  • Better sleep,
  • Increased energy levels,
  • Improved circulation,
  • Muscle tone,
  • Benefit heart rate & blood pressure.

My classes will include combination of different styles:

  • Stability Yoga
  • Core Yoga
  • Flow Yoga (Strong & Energetic)
  • Cardio Blast Yoga
  • Restorative Yoga (Healing and Bliss Out)
  • Joint Releasing Yoga
  • Mindfulness Meditation 
  • Breathing Meditation
  • Yoga one to one, on an on call basis

Explore All the Glorious Butterflies stored up in your body!

Classes run on Monday’s at 6.40pm to 7.40pm

4 week course – €55, or drop in €15.
Starting 11th September.

Yoga Instructor 250 Hours YTTC registered with Yoga Alliance.
Contact details: 086 169 7777
Email: brigita.volkova@gmail.com

July Newsletter

Hello July

The sun is definitely shining in River Holistic………..July is all about getting your chill on here at the Centre.  With the schools now closed for the summer you may be wondering what can you do for yourself once the little ones have gone off to camp during the mornings or when they have headed off to dreamland in the evening.

Well we may have the perfect classes and treatments for you.  Lets face it, the summer months can be a bit draining for all of us mams and dads, between working with taking time off, trying to keep the kids occupied and well not quite having your own space, let us help you with that.

We have the honour of welcoming some amazing new teachers to the River Room, their classes which include pregnancy yoga, pilates, yoga for sports, kundalini yoga, hatha yoga and Vinyasa yoga.
Sure if you have no idea idea about which style may suit you, they have drop in spaces available throughout the summer for you to try before you buy.
Below you will find out more details of who these teachers are and what their classes can add to your life.
So until we meet again, I hope you’re happy, I wish you well and just keep swimming.
Claire

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