Mini Self Care Retreat

Daily Practices To Reduce Stress & Anxiety

Nourish your body and your mind

We have created a series of short practices to support you in these challenging times so that you can reduce stress, calm your mind and replenish your being

Journaling with Suzy Brown

Put pen to paper and start writing and let your heart take over. Writing from the heart bypasses the censors of the brain and gives you a more direct access to you—the inner you. Let go of the thinking, the analysis, the judgement and let the words flow freely. Starting with the question what am I feeling today can cause restriction, that blank screen or page can be intimidating, so consider coming at it sideways. One option is to start with a witty, provocative or inspirational quote and respond to it. Here is a selection from philosophers over the ages.

Wake Up

Start your day with an energizing practice 

Morning Yoga with Paula Mitten

Stretch

Move your body and clear your mind

The Antidote to Worry with Bonnie Stewart

Laughter Meditation with
Stacy Notestine

Medicine Cards with
Felecia Harvey

In today's crazy, chaotic world it is easy to lose touch with the environment around us.  Maybe it is time for each of us to slow down and reconnect with the natural world outside of us and look for the beauty and wisdom that may be waiting for us there.
 
Here is a brief look into the counsel that “Animal Medicine” can share with us.  While this video captures the essence of the wisdom of determining your spirit animals, Please keep in mind it is only a sample set up to share how it might look for you.  Everyone has a unique set of medicine animals to watch over different aspects of their journey.  
 
This was shared from the book “Medicine Cards” by Jamie Sams and David Carson and Illustrated by Angela Werneke.  If you are interested in pursuing this type of study further the ISBN for this book is 0-312-20491-4. 
 
May your journey through life be uplifted and enlightened by the beauty of nature and the gifts it brings to us.
 
With Grace & Gratitude, 
Felecia Harvey
 
 
 
 
 
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Mantra Meditation & Essential Oils with Emily Killeen

Self-Reiki Practice for Stress & Anxiety with Stacy Notestine

 What is REIKI?

Reiki is light touch therapy that helps to promote relaxation and reduce stress. Our body is full of energy! Do you remember way back in biology class learning about positive and negative atoms? Those atoms are full of energy inside our bodies. Those energy filled atoms are what makes our heart beat and can be seen on a EKG or heart monitor. Energy can also be seen on EEG when looking at brain waves. An MRI is a test that uses magnetic field and energy to determine disease in the body.

Our beautiful bodies also have chemical energy! This chemical energy is released from our endocrine system or chakras in our body made up of various glands throughout our body that release hormones. These hormones help to regulate lots of things in our body to maintain balance.

Our nervous system also plays a major role in our body to maintain balance. Our sympathetic nervous system is the fight or flight system to help protect us when we get anxious or if we are in pain. Our parasympathetic nervous system is there to decrease pain and anxiety and help us to get into a calm state. When we are in a calm state, that is where healing and clarity occurs.

Sometimes these systems in our body can get out of balance and that is where REIKI can be incredibly helpful. Reiki helps these systems get back into a more regulated and calm state. Our body naturally wants to be in a balanced state. Our body has an innate ability to heal itself from the inside and reiki taps into that.

So where do we begin?

  • Start by choosing a calm, quiet area. Make sure you are warm and comfy.
  • Sit upright in a comfortable chair and place your feet flat on the ground. Some people prefer to be barefoot so they can feel the floor better. Rest the palms of your hands comfortably on your lap.
  • Close your eyes and start to become aware of your breath. Feel the ease of the rise and fall of that beautiful breath that is providing life to your body. Become aware of the feel of your body sitting in the chair. The feel of the room and space around you. The sounds that are present. We are going to slowly scan the body to become aware of the stress you are holding in your body. Starting at the crown of your head relax your forehead, all the muscles in your face, release the tongue from the roof of your mouth, gently part your lips, relax your neck, shoulders, all the way down to your arms and fingers, moving down the center of your body, relax your chest and belly, relax your back and buttocks, relax all the way down your legs clear to the tips of your toes. Every single muscle is relaxed and calm.
  • Now tap back into your breath. Feel the ease of the breath. Imagine with this next breath as you breath in this beautiful warm powerful white light coming from the power of God or the universe. This next breath, take a big deep breath utilizing all that wonderful white light, all the way down into your belly. Puff out your belly like a little gummy bear. Hold it and then gently release the breath from your belly, then your chest out through the mouth. Repeat that 2 more times. Each time imagining that beautiful warm white light nourishing your body.
  • Feel your feet on the ground. Ground yourself.
  • Bring your palms together and briskly rub the hands to create warmth and bring energy to your hands.

Hand Placement for Self-Reiki for STRESS & ANXIETY

(you can place your hands resting directly on the skin or ~2 inches away from the skin. Focus on what feels comfortable for you! You do not have to do all the areas of the body)

  1. Back of the head- gently place your hands on the back of your head. Breathe in 2-3 healing PEACEFUL calm breaths.
  1. Place the palms of the hands gently cupping your ears. Breathe in 2-3 healing calm breaths.
  1. Move the palms of the hands to over the eyes. Breathe in 2-3 healing calm breaths.
  1. Gently bring the palms of the hands over the temple Breathe in 2-3 healing calm breaths for your ability to handle everything in your day today.
  1. Place the hands over the throat Breathe in 2-3 healing calm breaths.
  1. Bring your hands to the tops of your shoulders. Ground yourself. Breathe in 2-3 healing calm breaths.
  1. Bring the hands, one over top of the other, over the heart Breathe in 2-3 healing calm LOVING breaths.
  1. Place the hands over your mid abdomen. Breathe in 2-3 healing ENERGIZING breaths.
  1. Place your hands over your lower abdomen. Breathe in 2-3 healing calm breaths.
  1. Bring the palms of your hands to the outside of your hips, finger pointing down. Breathe in 2-3 healing calm breaths.
  1. Slide your hands to support your lower back, fingers pointing towards each other. Breathe in 2-3 healing calm breaths.
  1. Let the palms of the hands rest gently on the thighs or knees. Fingers pointing forward to promote forward momentum in your life. Breathe in 2-3 healing calm breaths.
  1. Slide your hands down your shins to the tops of your feet and ground your feet. Breathe in 2-3 healing calm breaths.
  1. End the practice with a Reiki Shower. Sit back up and bring your hands together at heart center. Breathe in 2-3 healing calm breaths and raise your hands above your head. Visualize that healing calm white light and sprinkle it coming down over your head, face, shoulders, chest, heart, belly, legs, and all the way to your toes.
  1. Slowly sit up. Place your hands at heart center and give gratitude for a taking the time to for selfcare today. Take all that goodness, healing and love out into your day!

Namaste,

Stacy Notestine

Night Time Wind Down with Paula Mitten

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