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Alternative Medicine

What Visualization Meditation Can Do For You

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What Visualization Meditation Can Do For You

Did you know that most of what you learn throughout your life comes from visual cues? Your ability to see and visualize is extremely important to be able to learn and grow. It’s no surprise, then, that visualizing your health and wellness is a useful tool for teaching yourself new habits and changing your behavior as well as your mindset.

Understanding Visualization Meditation

Many religions and medical traditions have practiced the use of visualization for centuries. Seeing what you desire or are trying to achieve in your mind is extremely helpful in attaining your goals. There is no one specific form of visualization meditation. Instead, this concept represents many different practices, all of which involve using your mind to see a specific vision for yourself.

Your brain has difficulty distinguishing between what you are seeing with your eyes and what you are “seeing” with your mind. When you visualize something, your brain registers that it is happening. Therefore, the mental, emotional, and sometimes physical effects of your visualized reality will be the same as if it is actually happening. For example, mentally rehearsing a specific physical performance, such as by an athlete about to perform, can enhance their performance as well as lower their anxiety about the event.

So, how do visualization and meditation intersect? When we meditate, our goal is to focus the mind while relaxing the body. As you do this, you can then create visualizations that allow you to focus on your present reality, to envision how your body is connected to the world, how your mindfulness is affecting your health, and so on. Visualization allows you to influence your body.

By visualizing your body relaxing, your breath flowing in and out of diaphragm, or the positive energy moving from your toes up through your head, you can directly influence your state of relaxation and well-being.

These types of visualizations can help you naturally ease depression, boost your immune system, lower your stress levels, and even alleviate pain. Visualizing your own healing process can actually help you to heal! And using visualization meditation regularly can strengthen the connection between your mind and your body, as well.

How Do I Practice Visualization Meditation?

If you are new to meditation or visualization, it may be helpful to use guided meditation in the beginning. These generally consist of an audio script that helps you form your visualization and engage in meditation through prompted cues. There are several mobile phone apps and podcasts today dedicated to meditation, and more than a few of these will have visualization guidance, as well.

A popular form of visualization meditation is known as loving-kindness, or Metta, practice. Derived from Buddhist practices, it uses imagery, focused attention, and phrases to invoke feelings of compassion and friendship within yourself. It helps you connect to your loving side, which allows you to feel loved and protected.

This form of visualization allows you to visualize the love you already feel, whether it is for yourself or something as simple as your dog, amplify that emotion and extend it outward. This practice has been used to successfully lower chronic pain, help people feel more connected to others, and invoke positive emotions.

Final Thoughts

Learning to meditate is a process. And it is easier to learn when you have a teacher or some form of guidance. If you don’t want to use the guided apps or episodes, attend some classes or read a good book on the basics of meditation.

The same is true for visualization. It will take some time to learn to do both well. But, once you have mastered the simple but elegant techniques of each, combining them can help release the power of your mind over your body, which can have innumerable health and wellness benefits.

The Alexander Technique 101

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The Alexander Technique 101

The Alexander Technique is part of what is known as Alternative Complementary Medicine, a body of treatment options that are outside of traditional medical care.

The Alexander Technique is an approach to mindfulness that focuses on improving your posture and the strength of the muscles that support your spine. The practice reinforces the best use of your neck muscles and spine, ensuring the natural, proper, and efficient alignment of your body.

Named for its creator, Frederick Mathias Alexander, this practice was developed to help people re-educate their bodies and develop the habit of proper posture and movement.

Benefits of the Alexander Technique

The Alexander Technique can deliver multiple long-term benefits by helping you transform the way you live and manage your daily life. It is an excellent way to feel better and move through the world a more natural and relaxed way.

Alexander’s Four Concepts of Good Use

Alexander’s theory encourages you to be purposeful or mindful of your body’s responses and movements in the world—rather than moving and responding habitually. In essence, students are trained to be purposefully directional. Alexander identified four components of good posture that can help you make an enormous change in your body:

1. Let your neck be free so that your head is far enough away from the spine
2. Allow your torso to lengthen and fan into it
3. Permit your legs to release away from your hip joint
4. Allow your shoulders to release out to the side and float on the rib cage

These four actions will enable you to move in a way that is directional, and this will have a significant impact on your entire body.

Below are a few additional positive effects of the Alexander Technique.

Better Motion

It’s very easy to forget that your posture plays a vital role in the way you move in the world. Poor posture can slow you down and create a great deal of pain. Not having proper posture can also reduce the stamina you need to perform everyday activities. The Alexander Technique goes a long way to help you improve your movement, feel lighter, and be more confident and mindful of your coordination, balance, and stability.

Improvement in Muscle Function

According to Anxiety.org studies show that consistent practice of the Alexander Technique improves muscle tone, thickness, elasticity, and the ability to contract. It is particularly helpful to individuals who experience issues with their posture or have episodic neck and back pain.

Chronic Conditions

The Alexander Technique can be complementary and supportive therapy for conditions like Parkinson’s disease, asthma, and inflammatory bowel disease. Enhancing posture and muscle activity helps people navigate the complexities of such conditions. When the Alexander Technique is accompanied by other forms of relaxation therapy, such as biofeedback, meditation, and hypnosis, patients have lowered their blood pressure and controlled their breathing patterns.

Pain Management

The Alexander Technique can help you control neck and back pain. Studies demonstrate that with consistent practice of the Alexander Technique people’s pain levels have decreased and the overall cost of their care has been lowered dramatically compared to those who have not practiced this method.

Alexander Technique Lessons

What should you expect when taking Alexander Technique lessons? To begin with, there is no special attire for training. During your first lesson, the trainer will observe how you move about in your day to day life. How do you stand up? How do you sit down? How do you walk? How do you use your joints, neck, and spine to complete each of these activities?
For the best results, you will need to take classes regularly two or three times per week for as long as necessary.

Science-Backed Uses For Acupuncture

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Science-Backed Uses For Acupuncture

Acupuncture is an ancient medicinal practice used to restore homeostasis within the body. Originating in China around 198 BCE, this practice is centered on the flow of energy.

Practitioners believed that specific points in the body were gateways to body-energy. By triggering damaged points through acupuncture, it regulates the flow of energy to restore a form of balance.

Although regarded as a holistic form of healing, many western practitioners rave over the many health benefits of acupuncture. You can find a licensed acupuncturist virtually anywhere. This once niche practice is now highly regarded on a commercial level.

Since this practice involves placing intricate needles on specific parts of the body, it’s safe to assume that apprehension is high. Especially if you are intensely afraid of shots or needles in general.

It’s no denying that acupuncture seems scary when you see photos of it. However, there’s scientific evidence supporting this natural remedy. In fact, the health benefits far outweigh the alleged fear. Let’s consider a few of those awesome perks.

According to Stephen Janz author of the Evidence-Based Acupuncture Evidence Project, “It is no longer possible to say that the effectiveness of acupuncture can be attributed to the placebo effect or that it is useful only for musculoskeletal pain.”
According to the Evidence-Based Acupuncture website, “The Acupuncture Evidence Project reviewed the effectiveness of acupuncture for 122 treatments over 14 clinical areas.

They found some evidence of effect for 117 conditions. “Our study found evidence for the effectiveness of acupuncture for 117 conditions, with stronger evidence for acupuncture’s effectiveness for some conditions than others.

Acupuncture is considered safe in the hands of a well-trained practitioner and has been found to be cost-effective for some conditions. The quality and quantity of research into acupuncture’s effectiveness are increasing” (Acupuncture Evidence Project, p55).

The Evidence-Based Acupuncture Project reports evidence of positive effects of acupuncture on the following conditions

• Allergic rhinitis
• Chemotherapy-induced nausea and vomiting
• Chronic lower back pain
• Headaches
• Migraine prevention
• Knee osteoarthritis
• Postoperative pain, nausea, and vomiting

And evidence of ‘potential positive effect’ for more than 40 conditions including but not limited to

• Anxiety
• Acute stroke
• Asthma in adults
• Cancer pain
• Depression
• Hypertension
• Obesity
• Sciatica
• Insomnia
• Irritable Bowel Syndrome
• Menopausal hot flashes
• Shoulder pain
• Smoking cessation
• PTSD
• And many more

Acupuncture Promotes Restful Sleep

A recent study published in the Sleep journal recommends adults to get between six to eight hours of sleep. Lack of sleep can result in a host of health concerns. However, acupuncture has been found to assist with that.
The core of acupuncture is Qi. This revolves around energy flowing throughout the body. If your energy is out of whack, it impacts your ability to fall asleep. Acupuncture, however, can trigger those specific points and make insomnia a thing of the past.

Acupuncture Gives You More Energy

Tired of feeling sluggish throughout the day? Want to conquer that five-mile run? Try a few sessions of acupuncture. One journal published by the Houston Chinese Medicine found that individuals who experienced extreme fatigue had an increase in energy when they incorporated acupuncture into their wellness routine.
Some of the most popular points to trigger fatigue are between the brows and on the lower back.

Relieve Anxiety With Acupuncture

Many of the symptoms associated with anxiety revolve around an imbalance in the body. Since acupuncture works to restore that balance, it only makes sense that it helps with anxiety.

Science has proven this hypothesis to be true. A study published in the Journal of Endocrinology tested the effects of blood hormone levels in animals when they used acupuncture treatments.
The study found that the animals not only experienced lower blood levels, they also displayed a calmer demeanor; one of the foremost symptoms of excessive stress.

Regulate Digestion

Acid reflux is a popular disorder associated with poor digestion. One journal published by Dr. Yoseph Feleke found that individuals who incorporated acupuncture into their wellness routine experienced a decrease in symptoms.
In addition, acupuncture also helps relieve the symptoms of nausea and irritable bowel syndrome. Located near the ankle and around the leg are popular pressure points that’ll regulate digestion.

Possibly Increase Fertility

While there aren’t many studies showcasing the impact of acupuncture on fertility, many practitioners associated with the American Pregnancy Agency stand by this notion. Since acupuncture helps to restore balance and energy within the body, one can only assume that balance transcends to the reproductive system.
Women who are trying to conceive should consult with an acupuncturist to determine the specific pressure points that’ll increase ovulation and fertility levels within the body.
Acupuncture is an awesome procedure that can help with virtually any challenge one may face. Prior to incorporating this into your daily routine, consult with your doctor to make sure it’s right for you.
In addition, don’t be intimidated by the pictures you see online or in-person. Acupuncture is not painful, and the process is actually quite relaxing.

Sources:

  • https://www.ncbi.nlm.nih.gov/pubmed/20862932
  • https://www.eurekalert.org/pub_releases/2013-03/gumc-sos031113.php
  • https://www.eurekalert.org/pub_releases/2013-03/gumc-sos031113.php
  • https://www.amcollege.edu/blog/natural-treatment-for-acid-reflux
  • https://www.thecenterforhas.com/acupuncture-for-increased-energy/

Mind/Body Practices Strengthen Communication Between Mind And Body

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Mind/Body Practices Strengthen Communication Between Mind And Body

Mind/body practices have been around for millennia; however, it’s only been recently they’ve become popular for promoting emotional and physical health separate from their Buddhist, Hindu, and Taoist traditions.

Is there anything to this? Is there any health benefit separate the religious and spiritual customs that have helped keep these practices alive for so long? The scientific research says yes.

According to Healthline, there is evidence of mind/body practices:

● Reduce stress
● Control Anxiety
● Decrease depressive symptoms
● Increase attention span
● Reduce age-related memory loss
● Improve sleep
● Control pain
● Decrease blood pressure

Of course, more research needs to be done. So far though, the results are promising.

In today’s overworked, overstressed, and overstimulated world, mind/body exercises are even more important for having a better connection with your body that carries over to all facets of life, from how you act in relationships to how you handle stress.

Here are 3 mind/body practices to get you started.

1. Meditation

What is it?

Psychology Today defines meditation as, “the practice of turning one’s attention to a single point of reference. It can involve focusing on the breath, on bodily sensations, or on a word or phrase, known as a mantra. In other words, meditation means pivoting away from distracting thoughts and focusing on the present moment.”

If want to improve something, you practise it. If you want to improve your basketball skills, you practice playing basketball. If you want to get stronger, you practice lifting weights. It makes sense that by practicing meditation you improve your body and mental awareness.

How to get started:

You literally need nothing except yourself and a quiet spot. So, it’s very accessible for beginners.

Naturally, a practice as old as meditation has many different styles. However, if you’re new to meditation, the learning curve doesn’t need to be steep. Keep it simple:

1. Find a quiet spot where you won’t be disturbed.
2. Set a timer.
3. If you’re new, just do 1 minute to start.
4. Then, focus on your breath until the timer goes off. Breathe in through the nose and out through the mouth.

This will feel way more difficult than you feel it should be. Your mind will drift away from your breath. You’ll start thinking about completely random stuff.

This is normal. Don’t beat yourself up for it. Simply bring your focus back to your breath.

Try doing this every day for a week. You’ll be amazed at how much more focused, relaxed, and connected with your body you’ll be.

2. Yoga

What is it?

According to Dr. Ishwar V. Basavaraddi, the Director of Morarji Desai National Institute of Yoga in India, there’s evidence yoga existed as far back as 2700 BC. So, it’s been around a while, to say the least.

Yoga can be thought of as a type of moving meditation, emphasizing the breadth and body awareness as you flow through various poses.

Dr. Basavaraddi says the poses, called Asanas, consist, “in adopting various body (psycho-physical) patterns, giving the ability to maintain a body position (a stable awareness of one’s structural existence) for a considerable length and period of time as well.”

How to get started:

You could start taking a class. Donation-based classes are fairly common if you’d like to try it out without spending lots of money. There are also plenty of YouTube videos if you’re not quite ready for doing yoga in front of lots of people.

Doing yoga for an entire hour can be a bit overwhelming if you’re new to it, especially as the poses are often referred by their Sanskrit name, making it hard to keep up. I’d personally recommend just doing 2-5 minutes of YouTube yoga at home a few times a week to get a bit more familiar with the practice.

There are many different styles of yoga, and it seems there’s something for everyone.
So, try out a few different styles to see which one clicks best.

Qigong

What is it?

If you haven’t heard of Qigong, you’ve definitely heard of the most prominent form of qigong: tai chi.

The National Qigong Association says,” Qigong can be described as a mind-body-spirit practice that improves one’s mental and physical health by integrating posture, movement, breathing technique, self-massage, sound, and focused intent.”

The constant flow of slow, intentional, and controlled movement makes qigong a great practice for building mind/body communication. It can also be easily adapted to all fitness levels.

How to get started:

You can find a class, a private instructor, or, as with yoga, good old’ YouTube lessons.

Conclusion

Mind/body practices have a good reason for sticking around for so long.

In the modern world, it’s crucial to make time for practices that bring you back to the present and help you reconnect with your body. Whether it’s taking a yoga class 3 times a week or meditating for 1 minute per day, you’ll see near-immediate and marked improvements in your mood, focus, and relationship with your body.

Can Hypnosis Help You Break Bad Habits?

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Can Hypnosis Help You Break Bad Habits?

Hypnosis is not just some magic trick act seen on stage. It is a viable and very real alternative treatment method for many conditions.

Understanding what hypnosis is and is NOT will be helpful in understanding how it can help you break bad habits. Hypnosis is a state of consciousness in which the person engages in focused attention, has less peripheral awareness, and has a higher capacity to respond to suggestions. This heightened state of focus means that the person who is hypnotized is more able to focus on changing their behavior, making it an excellent tool for behavior medication therapy.

Therapeutic hypnosis is different from what you see at a magic show, which is a form of mentalism. And while you may think of hypnotism as having to do with putting someone into a trance, this image is also not accurate.

When you are under hypnosis, your state of mind is relaxed and attentive, not asleep and dreaming. When hypnotized, you are actually hyper-aware of what is happening, which is why you are more susceptible to suggestions made to you.

Hypnosis can happen with the guidance of another person, like a therapist, or you can learn to put yourself into a state of hypnosis. Once in that focused state, you are given suggestions that can help you to change your behavior in positive ways that lead to better health and happiness. For example, hypnosis can be highly effective for helping people quit smoking.

Under hypnosis, you are given a suggestion that smoking is not healthy, that you want to quit smoking, or that smoke takes bad. Once out of the hypnotized state, these suggestions have become a part of your psyche, and you respond to them with your actions.

How Can Hypnosis be Used?

Therapists and hypnotherapy coaches have used hypnosis to treat many different problems. These include chronic pain, insomnia, eating disorders, PTSD, obsessive thinking, smoking, phobias, and sexual dysfunction. By combining hypnosis with cognitive-behavioral modification, it is an effective therapy for treating many different disorders as well as eliminating various bad habits, like nail-biting and overeating.

Your behavior is determined in large part by the programming in your subconscious mind. Over time, you learn from all the various inputs in your life (sight, smell, taste, emotion, etc.), and your behavior is then produced in response to this learning. Because behavior is learned, that means we can “unlearn” bad habits, as well.

Hypnosis is a way to connect to that subconscious mind, where the keys to understanding your behavior lie. Once hypnotized, you are open to suggestions about how to change your behavior that go directly into the subconsciousness, bypassing the conscious part of your brain that negates suggestions and limits your ability to alter your actions.

The suggestions that are offered during hypnosis help your mind to deal with whatever issues or problems are holding you in the pattern of negative behavior. Most of the time, hypnotherapy will take several sessions, as the guide must figure out what suggestions will be more effective for ending your bad behavior.

Final Thoughts

If you are interested in learning new, more positive behaviors to replace your old, less-healthy ones, hypnotherapy may be an excellent choice. Working with a trained practitioner, you will design an action plan and suggestions that will help you let go of your negative actions so that you can embrace healthier, more positive ones. While self-hypnosis is possible, it does take longer and more practice that working with an experienced hypnosis guide.

If you are ready to stop smoking or start a healthier life, then hypnosis may be able to help you. Find a therapeutic hypnotist in your area today.

Music Therapy 101

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Music Therapy 101

Music has been used as a means of creative therapy for centuries. Whether people intended for it to be therapeutic or not, music has shaped our culture, mood, and overall worldview.

While music is enjoyable to listen to and groove to, it definitely touches the soul. In fact, many people have experienced total mood shifts from listening to their favorite songs.

When music is used for therapeutic purposes, good things happen. Let’s consider a few ways music can uplift us and how you can incorporate music into your wellness routine.

What Is Music Therapy?

Music therapy, when used in a clinical setting, is used to help patients reach their individual goals. By addressing physical, psychological, or cognitive challenges through music, the patient is able to clearly identify their behavior.

If you’re looking for a qualified music therapist, it’s best to look for someone who is Board Certified in Music Therapy. Since they’re qualified in this sector specifically, this makes them an ideal choice as opposed to a traditional therapist.

Now that we know a bit about what music therapy is, let’s consider why music as a means of therapy is effective and unique.

Helps Treat Medical Conditions

According to the American Music Therapy Association, “music therapy interventions can focus on pain management for physical rehabilitation, cardiac conditions, medical and surgical procedures, obstetrics, oncology treatment, and burn debridement.”

Helps In-Patient Care

The American Music Therapy Association reports music therapy helpful in:

Reducing stress and anxiety
Alleviating pain
Improved blood pressure
Improved respiration
Lower heart rate and boosts in cardiac output
Relaxes muscle tension

Music is Empowering

When you’re feeling uneasy or lacking confidence, throwing on your favorite playlist can make you feel like a total rockstar. There’s something about the way instruments and melodies intertwine together to connect with our senses. It’s chilling.

Whether it’s a powerful voice or an unstoppable drum solo, music has a way of making us feel otherworldly. That’s why so many athletes power-up with their favorite jams right before a big game.

Music Therapy For Pain Management

According to Professor Suzanne Hanser, EdD, MT-BC, Berklee College of Music, this model of therapy is based on the cognitive-behavioral model of therapy (CBT) that’s basis is reconditioning the patient to replace dysfunctional feelings, thoughts and behaviors.

In regards to music therapy, music is to create conditioned responses to elicit relaxation and overcome tension and worry.

In the beginning, patients listen to music along with another deep relaxation practice, but over time they become conditioned so that music alone cues the response.
The end goal of the music therapy protocol for pain is to divert attention away from either anxiety or pain and acts as not only a distraction but also provides comfort. It also helps improve mood, relaxes the sufferer and promotes positive thoughts.

Music is Connective and Inclusive Culturally

When you’re going through a rough time, you may feel like nobody around you understands what you’re going through. It can be extremely lonely.

However, when you hear a certain song, those lyrics just make you feel inclusive. They resonate with you; in the best way possible. This creates a connection between you and the artist. You no longer feel alone.

Music also connects individuals to each other. Many of us have made lifetime friends at concerts simply because you all feel the same way about a popular band.

Music has a way of connecting people to each other when they need it the most. Companionship is one of the highest forms of support and happiness.

Music is Relaxing and Makes You Feel Comforted

When you’re nervous about a big test or a major life event, popping on some relaxing melodies instantly calms you down. It gives your mind something soothing to focus on instead of the problem you’re facing.

That’s why many infants listen to lullabies as they go to sleep. They’re likely overwhelmed by this big, unfamiliar world. Listening to something soothing gives them comfort in a world of chaos.

Incorporate Music Into Your Daily Routine

You can make music a part of your wellness routine by simply listening to it. Create different playlists that resonate with your different moods.

Create a love playlist, one for the gym, and one of those not-so-happy times. This will give you the support you need without having to rely on others. You’ll begin to feel less alone and more in tune with your positive emotions.

The Take-Aways and Overall Summary

Music is a wonderful form of therapy that can be incorporated virtually everywhere. With the advancement of technology, you can listen to music as you’re walking down the street, studying, or working.

Try different genres so you can expand your horizons. This will give you a greater insight into the wonderful therapeutic benefits of music.

Sources: http://www.musictherapy.org/assets/1/7/MT_Pain_2010.pdf