Guided Meditation

Practicing self-massage is not only safe, it is a good way to release tension that can cause headaches and contribute to grumpy moods.

As 2020 comes to an end and we prepare for the new year, it is a great time to reflect on the past year and focus on intention setting for the year ahead.

2020 was a year of shifting patterns, routines and norms. We have been stuck in the house so long that it may feel like you will not remember what it is like to get back to living life to the fullest when we finally throw open our doors.

changing your breathing—slowing it down, taking deeper breaths, controlling your exhale—releases endorphins (“feel-good hormones”), removes toxins from your body, slows your heart rate, and provides oxygenated blood that makes every system work more efficiently.  Just this one simple action makes everything else better.

As the temperatures drop and days get shorter, it may be time to think about different ways to get yourself moving. Chair yoga is a great way to move your body and tap into your breath.

Acupressure may not be your first thought during the holiday season, as this time of year should be spent filled with family, friends, food, and memories. But this year everything will look different, and these couple of months could be stressful. Even if you love the holiday season, the expectations and extra work can be overwhelming. When you notice yourself feeling edgy, it's a perfect reminder that self-care is essential during the holidays, and every day.

Stress plays an important part in our day to day life. Left unchecked, it can affect our ability to feel balanced, both mentally and physically.  Allowing yourself space and time to recognize and release those feelings of excess stress is an important part of self-care.

Many people suffer from headaches from time to time. Maintaining good lifestyle habits, like eating a healthy diet, getting regular exercise and drinking enough water can reduce the frequency of headache episodes for many. Knowing simple self-care strategies for relief can make headaches more tolerable.

Dr. Sharon Weinstein, chief of holistic medicine at the Salt Lake City VAMC, offers a 20-minute self-care head and neck massage video that you can use over and over to help you relax and feel the benefits of massage.

A mindful body scan makes us aware of how our body is feeling and bring us into the present moment. This is a type of mindfulness that connects our breath to the sensations of our body. We acknowledge parts of the body that might be experiencing pain and discomfort and learn to relax areas where we might be holding tension. The body scan can allow us to let go of some of the things causing us stress, even if only temporarily.

One of the best things we can do for our health is to allot time to rest and relax. Regular periods of relaxation decrease our heart rate and blood pressure, improve our sleep, help maintain normal blood sugar levels, reduce stress hormones, improve our concentration and mood, and so much more.

There are many ways the mind can affect the physical body. Soft Belly Breathing can bring a sense of relaxation and body awareness.