• +01-8310888
  • info@riverholistic.ie

Author Archives: claire

Self Care is in your hands ~ Part 2

I am blown away by the response to the first installment of this series.

A lot of people including myself are feeling varying levels of stress and anxiety at the moment so I wanted to show you how I find these hand reflexology points help with grounding and helping with my breath, heart and mind.

They are perfect to show your kids and your loved ones.

I hope you get as much from them as I and my family do.

X

Claire

Self Care is in your hands

This is the first in a series of hand reflexology self help videos that you can use anytime anywhere.

The first video is all about back, neck and shoulder care. These points are perfect for helping with tension that can build up in these areas, especially at the moment with everyone working from home and not having the proper desk or chair at home.

I would recommend doing these simple moves at least three times a day with 5 minutes per hand.

Trust how it feels and don’t be shy of your pressure.

JUST BREATHE ~ PART 3

This is the final installment of the breathing techniques that I have been sharing on my social media channels Instagram and Facebook

I have really enjoyed researching and creating these really helpful techniques that can be adopted to all lifestyle and most age groups. My two boys have been doing these exercises with me each morning and they are only 4 and 8 years old. Reminding yourself to breathe may sound simple, but I even learned that we don’t always get that right.

By taking just a few minutes a day, I have felt calmer and grounded when it felt like the world was getting on top of me. This practice also taught me that I need to take myself away sometimes and just breathe.

1: KAPALABHATI (skull shining breathing)

  • Begin with a long, slow inhale
  • Follow it with a quick, powerful exhale generated from the lower belly.
  • Once comfortable with the contraction, up the pace to one inhale-exhale, (All through the nose) every one to two seconds, for a total of ten breaths.

2: BREATH COUNTING

  • To begin the exercise, count “ONE” to yourself as you exhale.
  • The next time you exhale, count “TWO,” and so on up to “FIVE”.
  • The begin a new cycle, counting “ONE” on the next exhalation.
  • Never count higher than “FIVE” and count only when you exhale. Try to do 10 minutes of this form of breathing.

3: PROGRESSIVE RELAXATION BREATHING

  • To nix tension from head to toe close your eyes.
  • Focus on tensing and relaxing each muscle group for two to three seconds each.
  • Start with your feet and toes, the move up to your knees, thighs, glutes, arms, hands, neck, jaw and eyes, all while maintaining deep, slow breaths.
  • You can do this as often as you like.

4: BREATH MOVING

  • As you breathe in imagine you are moving your breath to the top of your head.
  • As you breath out, imagine you are moving your breath to the base of your spine, your perineum, your tailbone.
  • Each time you breathe in,move the breath to the top of your head.
  • Each time you breathe out, move the breath to the base of your spine.
  • Breathe in this circuit for ten cycles.

5: PURSED LIPS BREATHING

  • Breathe in through your nose (as if you are smelling something), for about two seconds.
  • Pucker your lips like you are getting ready to blow out some birthday cake candles.
  • Breathe out slowly through pursed lips two to three times as long as you breathed in.
  • Repeat.

6: ABDOMINAL BREATHING

  • Place your left hand on your abdomen and your right hand on your chest.
  • Practice filling your lower lungs by breathing so that your left hand goes up when you in inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth.
  • When you have filled and emptied your lower lungs eight to ten times, add the second step t your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest.
  • As you exhale slowly through your mouth, make a whooshing sound as your left hand falls first, and then your right hand. As you exhale feel the tension leaving your body as you become more and more relaxed.
  • Practice breathing in and out in this manner for three to five minutes. Notice that the movement of your abdomen and chest is like rolling waves and falling in a rhythmic motion.

Put the pep back in your step

 

Put the pep back in your step with Peppermint.

Peppermint oil has been used as a tonic for centuries, and its fresh aroma is evident in toothpastes and mouthwashes today.

Peppermint is a powerful digestive stimulant; it aids the digestion of fats and strengthens liver function.  This makes it an excellent oil for relieving indigestion and treating gastric fevers and diarrhoea.

Decongestant properties

Peppermint stimulates the circulation, reviving aching muscles and joints.  It is also a powerful decongestant  and can be used to help with fevers and respiratory infections.  Additionally, it acts as a good deodorant.

Peppermint complements other decongestant oils, especially eucalyptus and thyme, which work to boost the body’s immune system.  Its aroma can also help to cool feelings of anger, hysteria or emotional burnout.

Focus your mind with Peppermint

Refreshing Peppermint oil invigorates the mind, acting as a nerve tonic and stimulant.

~ To sharpen concentration and alertness, simple combine 5 drops each of peppermint and basil oil with 10 drops of lemon in a room vaporizer.

~ To fight mental fatigue and emotional burnout with a stimulating whole body massage.  Add 50ml sweet almond oil to 4 drops each of peppermint and geranium and 10 drops rosemary.

~ Clear headaches with a soothing neck massage using peppermint and lavender oils.

Digestive Disorders

Use Peppermint’s digestive and antiseptic properties to help with common digestive disorders.

~ For relief from constipation, dilute 3 drops of peppermint, 5 drops lemon and 7 drops rosemary in 25ml  of grapeseed oil.  Massage gently over the abdomen in clockwise, circular movements every couple of hours.

~ Help with diarrhoea with an aromatic compress.  Mix 5 drops each of peppermint, ginger and marjoram in hot water.  Soak a facecloth in this, wring and apply to the abdomen.

Revive tired feet

Just what the doctor ordered after a long day on your feet.

~Relieve aching feet in an invigorating foot spa that contains 4 drops each of peppermint and geranium along with 3 tablespoons of Epsom Salts.

~Combine 3 drops each of peppermint, rosemary and lavender with 25ml of grapeseed oil for a invigorating foot massage.  Firm, brisk strokes will increase circulation.

~ Make your own antiseptic foot powder to treat athletes foot.  Simply add 5 drops lavender and 3 drops                                                                                         peppermint to 2 tablespoons or corn flower.

Cold and flu remedies

~ Add 2 drops each of peppermint, rosemary and lavender to boiling water.

Place towel over your head and inhale steam for 5 minutes.

~ Treat feverish colds by putting a few drops of peppermint, eucalyptus and pine in a room diffuser or oil burner.

Just Breathe ~ Part 2

This is part 2 of the breathing techniques I have been sharing over on my Instagram and Facebook pages.

With everyone either staying at home right now or for those of you that are working the front line keeping all of us safe, fed and warm these simple breathing techniques are perfect to help to keep your grounded, calm and perfect for optimizing lung health.

If you missed the first installment here you go: JUST BREATHE ~ Part 1

1: BREATH COUNTING

  • To begin the exercise, count “ONE” to yourself as you exhale.
  • The next time you exhale count “TWO”, and so on up to “FIVE”.
  • The begin a new cycle, counting “ONE” on the next exhalation.
  • Never count higher than 5 and only count when you exhale.
  • Try to do TEN minutes of this form of breathing.

2: DEEP MUSCLE BREATHING

  • To relax your face, knot your eyebrows together and release.
  • To Relax your neck, tilt your head down towards your neck, an push your chin to your chest, then release.
  • To relax your shoulders, make a shrugging motion, then release.
  • To relax your arms, push both arms away from the torso, stretch them out, and then relax them by your side.
  • To relax your legs, point your toes as far away as they will stretch, and then relax.

3: BELLOWS BREATH

  • Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
  • Try for three in and out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellow. Breathe normally after each cycle.
  • Do not do this exercise for more than 15 seconds on your first try. Each time you practice Bellows Breath, you can increase your time by five seconds or so, until you reach a full minute.

4: C02 REBREATHING

  • Cup your hands over your mouth and breathe slowly. You can also try using a small paper bag – the idea is to prevent the expulsion of carbon dioxide and get it back into your lungs so that you regain the balance of C02 in your system.
  • Keep breathing as you would normally to reagin the carbon dioxide levels.

5: GUIDED VISUALISATION

  • Head to your HAPPY PLACE, no questions asked.
  • Breathe deeply while focusing on pleasant, positive images to replace any negative thought.

6: NADI SHODHANA (Alternate nostril Breathing)

  • Start in a comfortable meditiation pose
  • Hold your thumb over your right nostril.
  • Inhale deeply through your left nostril.
  • At the peak of inhalation, close off your left nostril with your ring finger.
  • Exhale through your right nostril.
  • Continue pattern, inhaling through your right nostril, closing it off with your right thumb, and exhaling through your left nostril.

Gentle Yoga with Joanita for the Front Line heros

The Art of Gentle practice – The New Modern Yoga

Joanita will be holding a stunning class for all of our front line workers on Sunday the 19th at 1pm. She is looking forward to creating the perfect class for you to help you settle into yourself again. We are taking names now.

The journey of each yogi into yoga begins for is very special. For many, yoga provides that relief from physical, mental, emotional pain or otherwise.

I am a very long-time yoga practioner and was trained by some of Ireland most senior Yoga teachers. My ultimate yoga journey always leads me to create a yoga practice accessible to anyone, regardless of age. That is why I have introduced that most popular class at the studio called the Art of Gentle Practice. It is New, it is Modern and it has allowed the most insecure individual to walk into that class and be at ease with his/her own practice.

Meditation Class with Ruth Allen – Thank the Heroes

Meditation Class – Thank the Heroes

This meditation class is designed around becoming mindful and being in the present moment. The first part of the class, you will learn a simple mindful mediation technique that will help you to remain calm and in the present moment. The second part of the class will be a guided meditation focusing on restoring balance to the energy points of the body, clearing the body of trauma and returning it to equilibrium.

You will receive a Mindful Audio that will teach the deeper mind how to remain present.

Kundalini Yoga with Celine for the Front Line Staff.

I’m so delighted to be able to offer a kundalini yoga class for the River Holistic weekend for all the frontline staff in July. 

I will design a very special kundalini class to help you deeply relax and restore your energy using breathing techniques, restorative postures, guided deep relaxation, chanting and meditation. 

My aim will be create space to allow yourself to completely let go and allow natural healing to take place to your energy field, body and mind. 

This class is open to beginners as well as experienced yogi’s no previous experience of kundalini yoga is needed, I will guide you gently through each of the postures allowing you to have a full & beautiful experience. 

Contact me at mindingmewellness@gmail.com if you have any questions at all.

Yin Yoga ~ Full body release for Front Line Staff

YIN YOGA – FULL BODY RELEASE

Does your body and mind need some TLC. 
Yin is a great practice to add into your routine. You will sleep better and release tension before moving onto another day of expectations and busyness. I believe that if you take some time to let go of physical tension, mental and emotional tension will also find space to release. This full-body sequence I have put together for you is a great way to create this space, to decompress, ground yourself , balance mind and body and just release it all….maybe a little, maybe a lot! Just letting go whatever it is that is weighing you down. 

Yin Yoga teaches us to reroute the mind.

We live in a culture that is constantly on the go, requiring a lot of movement, activity, stimulation, and responsibilities. So it may be surprising when a yoga class that asks us to be still can be more challenging than a fast-paced Vinyasa class.

Yin Yoga is popular because it offers the chance to be still, be present, and work within while you breathe and stretch deeply and create more space in mind and body. You’ll thank yourself for doing it! If you are new to Yin and want some more information please contact me💫🙏

MC Yoga Yoga with Michelle
Namaste x

Crystal Sound Bath for the Front Line Staff

Laura has created a beautiful healing space for all of the Front of Line staff on Sunday the 19th of July at 1pm and she would for you to join.

Quartz crystal is known for its healing properties, and it’s ability to support clarity. Whilst the crystal bowls and tuning forks are made from quartz crystal they are also tuned to the frequency of the chakras, thus making them a potent companion in healing and manifesting.

Through meditation we will acknowledge the year that has been, and open to all that lies ahead in both our head and heart.

Whilst lying on a yoga mat snuggled in your blanket you will be bathed in the relaxing healing sounds of Crystal Bowls, Crystal Tuning Forks, and a variety of different sound healing instruments such as the Himalayan Singing Bowls, Gongs, Drum, Zaphir Chimes, Solfeggio Pipes to support you through this sound journey, before allowing a deep state of stillness to set in.

As each instrument is played the sound is absorbed inwards, working on the chakras, enabling the body, mind and spirit to move back into a deeper state of balance, and who doesn’t want more balance?? Through use of these sounds we begin to shed the dense heavier energy of daily life, thus rising our vibrational energy, allowing us to effortlessly attract higher frequency people and experiences into our lives.

Contra-Indications: please note this workshop is NOT suitable for people with a pacemaker, inflammation, advanced stages of cancer, cancer tumours, metal implants, having had surgery within 3 months and in the first trimester of pregnancy.