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Author Archives: claire

It’s time to feel empowered


Three more places available for the upcomingFemale Sexual Empowerment Workshop

for the 16thSeptember 2018.

Drawing on the latest scientific research on female sexuality, this discussion-based workshop will explore the interaction between a woman’s physical, emotional, mental and spiritual self in the context of sexuality.

The workshop is intended for women exclusively, in order to provide a safe haven for a discussion and exploration of topics relevant for women’s sexual well-being.

It will inform women about the latest findings in the field of female sexuality, and provide them with a range of fantastic resources (and ideas!) that could help them increase their sexual satisfaction.

The goal is to empower women to strengthen their self-care and bodily awareness, develop and maintain a loving relationship with themselves, and therefore build balanced, healthy and joyful relationships with others.

This workshop will provide an open, safe and supportive environment to explore the following issues relevant for women’s sexual happiness:

 Female genital landscape (Am I normal? Yes.)

 Arousal (Why don’t I get turned on when I want to? Why do I get turned on by things that don’t even appeal to me?)

 Desire (What if I sometimes experience low sexual desire for my partner? What could we do about it?)

 Self-pleasure (What is it that I do? What else could I do?)

 Orgasm (What makes me come? What else could make me come?)

 Body image (What if I sometimes struggle with the way I perceive my body? How could I develop a loving relationship with my body?)

About Tina Bedenik has a PhD from University College Dublin (UCD) where she researched gender, body image and sexuality. Her study of women’s experiences of labiaplasty was awarded with the Irish Research Council Government of Ireland Scholarship. She also taught undergraduate and postgraduate modules at UCD, including those on gender, sexuality and reproductive health. Prior to coming to Ireland she studied for multiple degrees in Sweden, Norway, England, Germany and Croatia. She currently works as a registered complementary

Here is what women who attended a course on female sexuality run by Tina said about her teaching style:
“Loved the content, I have so many new books to read. It felt like a real safe space to discuss what we are passionate about and also challenge previous opinions. Overall an incredibly empowering class.”

“Tina does a great job of keeping the conversation on track and ensuring that everyone gets a chance to talk. We developed an atmosphere of trust that facilitated honest discussions.”

“I liked the energy and the enthusiasm for the subject. I really enjoyed your ‘lectures’ that you used to give in the beginning. I learnt so much. It is such a pity it stopped.”

“I really liked when you bring something personal to the class, i.e. sometimes you’d say things like “I wish someone had told me x” or “informed me of y”. It proved to be such valuable academic as well as just general life information.”

“Tina is very professional and very inclusive of everyone.”

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Smells like home

Smells like home…

written by: Claire Kenny 08/09/2018


For as long as I can remember, my mother always had a bottle of essential oils ready for nearly all of our minor ailments when growing up.
When it came to exam times, interviews even the debs, mam would just pop into her wooden box of magic and make up blends that we could apply to our pulse points or even to our clothes. Our house always smelled safe.
Some of these blends even today remind of feeling safe and secure rather than the stress I was going through at the time of applying them.
Aromatherapy is the practice of inhaling the scent of essential oils to improve your mental and physical well-being.
One theory of how they work is that by stimulating the smell receptors in your nose, they can send messages to your nervous system. They are also thought to have a subtle effect on the body’s chemical and energy systems. Because of this, aromatherapy is often used as a natural remedy to relieve anxiety and stress.
Essential oils must be diluted with a carrier oil before they’re applied to the skin. This reduces your risk of irritation. For adults, every 15 drops of essential oil should be diluted with 1 ounce of carrier oil. For children, the ratio is 3 to 6 drops of essential oil to 1 ounce of carrier oil. Some popular carrier oils are almond, coconut, and jojoba.
Essential oils should never be ingested, despite claims on the internet that suggest otherwise. There’s not enough research on any one essential oil to prove it’s safe to swallow. Each essential oil is very different, and some are toxic.

Below is a list of some of my favourite essentials oil for anxiety and stress.

Valerian

Valerian is an herb that has been used since ancient times. It’s thought to contain compounds that promote sleep and calm nerves. It can have a mild sedative effect on the body.
How to use: Add a few drops of valerian oil to an aromatherapy diffuser and inhale. Ideally use Valerian at home in the evening as it may make you sleepy or relaxed.

Lavender

Lavender is one of the most popular aromatherapy oils. Lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.
How to use: Enjoy a relaxing lavender bath by combining several drops of lavender oil with a teaspoon of carrier oil or an unscented bath gel. Stir the mixture into warm bathwater just before entering.

Jasmine

Jasmine oil has a gorgeous floral scent. Inhaling jasmine oil can promote a sense of well-being and romance. Unlike some other essential oils used for anxiety, jasmine oil is thought to calm the nervous system without causing sleepiness.
How to use: Inhale jasmine oil directly from the bottle or allow the scent to fill the room through a diffuser.

Sweet basil

Sweet basil essential oil comes from the same herb that you use in cooking. In aromatherapy, it’s thought to help calm the mind and relieve stress.
The phenol compounds in sweet basil oil helped relieve anxiety. These compounds were found to be less sedating than the anxiety medication diazepam.
How to use: Add several drops of sweet basil oil to a room diffuser or inhale through an inhaler tube.

Bergamot

Bergamot oil comes from bergamot oranges and has an invigorating citrus scent. Bergamot helps relieve anxiety and improve mood.
When used topically, bergamot may increase sun sensitivity.
How to use: Place a few drops of bergamot oil onto a cotton ball or handkerchief. Inhale the aroma two to three times to help relieve anxiety.

Chamomile

Chamomile is well-known for its relaxing and sedating properties and intoxicating scent. There isn’t much research on chamomile essential oil for anxiety.
How to use: Massage diluted chamomile oil into your skin or add it to a warm bath.

Rose

Rose essential oil is extracted from rose petals. Roses have an enchanting floral scent known to relax the senses.
Using a rose aromatherapy footbath can reduce anxiety in pregnant women during labour. Not be used unless in labour.
How to use: Soak your feet in a basin filled with warm water and diluted Rose essential oil. You can also add rose oil to your favourite non-scented moisturizer or shea butter and massage into skin.

Vetiver

Vetiver may be less known than other essential oils, but it’s not less effective. Vetiver oil comes from the grassy vetiver plant native to India. It has a sweet, earthy scent and is used as an aphrodisiac.
How to use: Enjoy a relaxing massage with diluted vetiver oil, or add it to a diffuser.

Ylang Ylang

Floral-scented Ylang Ylang is used in aromatherapy to promote relaxation. Inhaling a blend of Ylang Ylang, lavender, and bergamot lowered stress and anxiety levels, blood pressure, heart rate, and serum cortisol.
How to use: Apply diluted Ylang Ylang to your skin, add to a room diffuser, or inhale directly.

Frankincense

Frankincense oil is made from the resin of the Boswellia tree. It has a musky, sweet aroma that’s thought to ease anxiety. A beautiful massage blend of frankincense, lavender, and bergamot can improve anxiety, depression, and sometimes even pain in people with terminal cancer.
How to use: Massage diluted frankincense oil onto your hands or feet. You can also add frankincense to a diffuser.

Clary sage

Clary sage is different from the common herb used to make stuffing at Thanksgiving. It has a woody, herbal odour. Due to its calming abilities, it’s often used as an aphrodisiac.
Clary sage can ease tension and help control cortisol levels in women. Cortisol is known as the stress hormone. High cortisol levels may increase your risk of anxiety and depression.
How to use: Inhale clary sage oil directly when you feel anxious, or massage the diluted oil into your skin. Do not use clary sage while pregnant as it can cause contractions.

Patchouli

Musky patchouli is used in Ayurvedic medicine to relieve anxiety, stress, and depression. It’s often combined with other essential oils such as lavender. Patchouli is thought to promote calmness and relaxation, though most evidence is anecdotal.
How to use: To relieve anxiety, inhale patchouli oil directly or add it diluted to a warm bath or room diffuser.

Geranium

Geranium oil is distilled from the geranium plant.
For women in the first stage of labour, inhaling geranium oil effectively reduced their anxiety during labour. It may also help decrease diastolic blood pressure.
How to use: Apply a few drops geranium oil to a cotton ball and waft under your nose a few times.

Lemon balm

Lemon balm has a fresh, uplifting aroma. In aromatherapy, it has a soothing, restorative effect. Most success stories on inhaling lemon balm for anxiety are anecdotal. It may also improve sleep.
How to use: Lemon balm is a great oil to add to a diffuser to add scent to an entire room. You can also inhale it directly.

Marjoram

Also known as oregano, sweet marjoram is thought to calm nervousness and anxiety. It’s also used to ease headaches, a common symptom of anxiety.
How to use: Dilute marjoram with a carrier oil and rub into your temples. You may also apply to your wrists or add to a diffuser.

Fennel

Fennel is best known as a cooking spice. It has an anise aroma and is used to treat many anxiety side effects such as digestive problems. It may also help relieve anxiety that’s related to menopause and other conditions.
Using fennel essential oil has been known to help menopause side effects such as anxiety, hot flashes, sleep problems, and depression.
How to use: Add diluted fennel oil to a warm bath to help relax your body and your mind.

What to do before use:

Essential oils may cause an allergic reaction when used topically. To avoid this, it’s important to do a patch test on a small area of skin before use.
Place a few drops of diluted essential oil on your wrist or elbow, and cover the spot with a bandage. Check the area in 24 hours. If you experience any redness, rash, or itching, the oil isn’t safe for you to use on your skin.
Essential oils aren’t safe for everyone. Talk to your doctor before using essential oils if you’re pregnant, breastfeeding, or have an underlying medical condition. You should also consult your doctor before using essential oils on children.
Remember: Not all essential oils are created equal, so you should only buy them from a reputable source.

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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.

 

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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

 

 

 

 

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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.

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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

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Why athletes should include massage into their fitness regimen

Why add massage into your fitness training regimen.

By: Claire Kenny 23/07/18

 

The overexertion of muscles through rigorous physical training and exercise can affect athletes’ performance and increase their risk for injury. In between those strenuous workouts, the body could use some pampering.

Regular massage supports the relaxation and recovery process after workouts, helping to prevent injuries; reduce swelling, muscle stiffness and fatigue; and achieve peak performance. And there are numerous other potential benefits that are conducive to your overall health and well-being.

Massage therapy helps improve muscle flexibility (which helps prevent injuries like muscle pulls and tears) and shorten recovery time as well as relieve muscle tension and pain, a remedy for common issues like delayed-onset muscle soreness.

But massage can benefit more than muscles, some research suggests that massage may also help:

  • Lower anxiety
  • Increase range of motion
  • Improve your mood
  • Lower blood pressure
  • Enhance blood flow and alertness

Massage is good for the body either before, during or after athletic events. Sports massage incorporates Swedish (for improved circulation) and deep tissue techniques, among others. Athletes, or anyone who does strenuous exercises on a regular basis, should speak with a massage therapist about specific needs and concerns in order to determine how often massages are necessary and which techniques are most appropriate.

Your injury or needs will determine the focus of the therapy.  Often times, an athlete has a specific area in which they are experiencing pain, limited range of motion, etc. That area, in addition to the supporting muscles and connective tissue, is addressed.

A full body massage at another time, maybe within a week or two, is also very helpful for the whole body compensates for an injury, and an injury heals more quickly when the rest of the body is free of limitations.

 

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Setting goals for your future

Setting Goals

By Claire Kenny 17/07/2018

You probably have a good idea of how you would like your life to run and imagine it could only be a dream – but by setting a few goals it doesn’t have to be.

Setting goals is harder than it sounds. There are so many areas of your life where you could start: your job, family, relationships, health and fitness, and further education. Everyone has dreams and attempting to realise them can be incredibly stressful.  Sometimes the pressure to succeed can build a brick wall that prevents you from getting where you want to go.

Changing the way you think about goals can affect the end result.  It is much better to say to yourself “I will execute this task well” than “I must not make that mistake again”.  Positive thinking can make setting a goal easier than berating yourself with negative thoughts.

Personal planning:

Write down your goals as short, concise sentences.  This will focus your mind and help you gain knowledge about them.  You decide what it is you want to achieve and construct a step-by-step plan on how to get there.

Don’t be discouraged if you can’t turn everything around at once.  Start by setting small targets and you’ll be surprised how much of a difference they will make.

Looking ahead

What kind of goals do you want to set?  You may find that you have some lifetime ambitions like taking early retirement or starting a family; or more short-term goals like taking a course that will enhance your personal development.  Breaking your ideas down in this way will help clarify your needs and enable you to structure the plans you have.

Define your ambition

If you are finding it difficult to make a decision about where to start, begin with writing a goal down on paper and then list the benefits and advantages of achieving that goal.  Once you have about 25 or more items on your list, you are half way towards defining the meaning and value of your dreams.  Everyone thinks of things they would like to do, but they rarely take the time to list the advantages in this way.  Doing so will make the goal seem worthier to you.

Stay Grounded

When you come to set your goals be sure that they are realistic.  There is nothing wrong with being ambitious but take care not to overstretch yourself, because, equally, there is nothing more disheartening than failing to reach a goal.  Be specific and make sure that your goals are your own. You need to ask yourself honestly whether they are your dreams or have you been influenced by your family, friends, the media or society, no matter how well-meaning such advice might be.  Do what is right for you and believe in the choices you have made.

Take the challenge

On the other hand, it is important not to set your goals too low.  A bit of a challenge in your life is a good thing.  It can be easy to take the simpler route as the fear and failure can loom heavy in your mind.  Setting goals that you are guaranteed to reach will dispel your fears, but where is the achievement in that?

See your goals

Visualise a clear mental image of the end result of your goal and keep it in the forefront of your mind.  Play it over and over again until it is sharply focused.  If you want to get that promotion, start your own business, loose a bit of weight, just imagine yourself sitting at that desk, being successful in your new career, create a mood board, fitting into those favourite jeans you haven’t worn in years.  Many people find visual stimulus more motivating than writing lists, so this technique will help keep you motivated.

Positive thinking

Stay positive, keep on track and keep moving forward, no matter what setbacks you might come across.  Having a positive attitude in the face of whatever life throws at you is the key to your success.

 

 

 

 

 

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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

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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.

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