Late Summer - COVID, Yoga & Sleep

Hello Dear Ones,

     Since early July I have been back to practice with those of you who had missed appointments in the spring and with those who had been receiving regular massages before we inconveniently found ourselves in the midst of a pandemic.  It has been wonderful to see you all again!  I am pleased to report that working in this new normal has actually been going quite well.  I am grateful to be in a place to welcome new clients again and to encourage those of you who have been wondering about massage to come on back.  
     As we all know there is not one single action we can take to eliminate the risk of COVID, but the belief is that many smaller steps add up to something greater.  For those of you who have been wondering what massage in the age of COVID looks like, let me lay it out:

• We both wear face coverings, over our mouths and noses.  You can remove yours when prone and using the face cradle, as I have a simple, less claustrophobic method of using a pillowcase that does the work of a mask for you.  
• While the weather is fair, we do our pre-session check in and post-session wrap up on my front porch, either with masks or socially distanced without.
• I ask all clients to wash their hands before we start our session.
• Currently I am working with two open windows and two fans to aid appropriate air flow.  I also am using an air purifier.  As the weather cools, I will keep fresh air flowing as long as comfortably possible and then rely on the air purifier.  For what it’s worth, you may have noticed that this old farm house is not tightly sealed (nor particularly energy efficient either) so there is always a minimum of air exchange, even when unintended.
• Prior to every session all clients are texted or emailed a short symptom screening form.  It reminds us all to be mindful - you can expect the same from me.
• Needing to reschedule last minute due to exposure or symptoms is always ok and encouraged.  
• Pre-session conversations with new clients will be more robust.  Established clients are encouraged to be honest and frank with me about safety concerns and questions.  We are all figuring this out together.
• More and better cleaning protocols.

     My Maine colleagues tell me that their practices are going well also.  I am so pleased that with care, we can all get back to receiving massage as we are ready.  I hope to see you soon.

Yours Truly,
Julie

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"Move to feel better; don't wait to feel better to move."
-Katy Bowman

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Here's your chance to put that into practice:
A quick, effective, 10 minute (only!) session with quirky, but wise, Adriene.

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     Most of us have trouble with sleep on occasion.  Whether you find it difficult to fall asleep or you awake at an absurd hour and toss and turn before falling asleep moments before your alarm goes off, there are lots of strategies for getting yourself back to sleep.  In my experience they mostly seem to involve deep breathing and counting.  I recently came across this unusual idea in Massage & Bodywork Magazine.  It worked for me one night while I lay awake fretting about who knows what.  Hope it works for you!

Stop the Hamster Wheel—and Sleep

     You are ready to go to sleep, but your mind is spinning faster than a hamster wheel. How can you slow the pace to catch those much-needed Z’s? One effective sleep strategy we use to calm the overactive mind and harmonize the body is a self-acupressure practice called jin shin jyutsu.

     In traditional Chinese medicine, the five elements correspond with the five fingers. By contacting them with the following mindful approach, we can relax and restore the free flow of circulation throughout our entire mind and body. To use this practice:

• Lie down and rest both palms on your belly, as you hold one finger with your opposite hand. It does not matter which hand or finger you start or end on, but you do want to move through each finger one at a time using your breath to help follow your body’s sensations.

• Hold each finger for 1–3 minutes each or until you feel a pulsing sensation shift in the finger being held. Hold as much of the finger as possible without squeezing it with the opposite hand, and use gentle contact. If you sense a pulsation in your finger, continue holding it until you notice it begin to steady and become calm.

     Oftentimes, we fall asleep holding a finger without ever making it to all 10 fingers, and this is no problem. This is success! Sleep has come!

     If you do complete all 10 fingers, you can seal the first round by placing the fingertips of each hand into the center of the opposite palm, so your palms are cupped facing one another. Maintain this circuit for a couple minutes, and then switch which hand is on top and on the bottom. If you make it through one full round, repeat again until you fall asleep.


SLEEP WHEN YOU ARE TIRED

     Become masterful at living your best life by sleeping when you are tired. A busy, stressful life is the perfect excuse to rest your body. Napping and allowing for 6–8 hours of rest nightly has many benefits, including clearer thinking, enhanced immunity, increased productivity, and the probability of a healthier weight, lower blood pressure, and an increase in happiness.


SIMPLE IS SACRED

     Your body is constantly communicating with you, offering at first gentle reminders that, if unanswered, can lead to clamoring, distress, or even disease. Experiencing your body as a friend who gives regular invitations and reminders to drink when thirsty, eat when hungry, and sleep when tired is one of the most essential and sacred self-awareness practices you can perform.

     What messages does your body want you to hear? When you listen to your body attentively, you feel better, perform better, and are available to connect with the world around you and the people in it in nourishing ways. Simple and sacred acts of self-awareness lead to a masterful practice of self-care that provides far-reaching benefits for you and all those you help and care for.

Reed, Heath & Nichole. “Drink, Eat, Sleep: Mastering Essential - and Sacred - Self-Care practices.”  Massage and Bodywork Magazine, July/August, 2020.