What can help us achieve perfect sleep? let’s see what the science suggests

1. Aromatherapy: try a bedside diffuser with relaxing scents or blends or a hand, foot, head and neck self massage before bed.

Benefits of aromatherapy for insomnia.  My favorite sleep oil available for you on Fullscript.

This study suggests single aroma inhalation, lavender, offers the greatest sleep benefit.

Had a long day? Try a reflexology massage bonus if you add aromatherapy.

2. Acupuncture – Get on my schedule book today

A review of studies shows acupuncture, acupressure and herbs enhance sleep quality. Acupuncture also supports your pharma choice for a best night’s sleep.

3. Postmenopausal? Try reflexology, yoga or walking 

Commit to a regular yoga class that works with your schedule. Find a local class, schedule private sessions or discover a you tube instructor.  I invite my friends to walk and talk in the park, downtown or along the river instead of meeting up for happy hour or coffee. 

4. Classical music trumps audiobooks.

In a comparative study between  music and audiobooks, sleep and depressive symptoms improved with relaxing classical music 45 minutes before bedtime.

5. Earthing is amazing.

It’s impossible to count all the ways, on two hands, in which walking barefoot on the earth benefits humans. Yup, sleep improvement is in the count. A recent study entitled Grounding (earthing) as related to electromagnetic hygiene: An integrative review discusses inspiring research and anecdotal evidence from patient treatments involving direct contact with the ground. Give it a read by clicking on the title above.

6. Try a caffeine free trial

While age and genotype contribute to caffeine tolerance, it’s a safe bet that caffeine is not helping your sleep.  Many of my patients report, after reducing or eliminating caffeine, that they had no idea how much it impacted their ability to fall asleep, stay asleep, sleep quality, feeling rested or their energy level throughout the day.  Remember, black tea, green tea, caff and decaf coffee, energy drinks, chocolate all contain caffeine.  I typically suggest a step down then complete elimination for a 4-8 week trial because dose matters. Patients report enjoying adaptogenic mushroom blends as a substitute. Some patients that tolerate caffeine better or wish to enjoy it on special occasions benefit from waiting several hours after waking to allow natural cortisol levels to rise. Discover a herbal tea that strengthens your constitution or try hot ginger or lemon water upon waking.  Additionally, take that first hit of caffeine with a little food to minimize gastric discomfort.

Try some of my favorite Mushroom Coffees or sign up & search the Fullscript catalog for a full listing.

7. Give up Alcohol

Not only does it destroy sleep quality, but even moderate use encourages snoring by relaxing the muscle tone of throat and neck.  You may be disturbing your bed mate, and who wants that? No one. You may fall asleep faster, but alcohol disrupts REM sleep and reduces overall sleep quality.

Fill your bladder with blue-black light

Each of the five elements of has an associated color, direction, sound, taste, note, organ affinity, etc.

The color of water/winter is blue-black.  The associated organs of the bladder, kidney & adrenals are harmonized, nourished & balanced when we utilize blue-black for healing.

There are many effective means to heal with color.  In my clinic, I utilize color and sound healing with tuning forks and color shields as I was instructed by Fabian Maman of the Tama-Do Academy with children & with patients that are pain sensitive to needling. I painted the doors & walls  to correspond to the elemental direction (Feng Shui).  The doors on the north side of the building are midnight blue. Many people remark that Alberta Orchard Wellness feels healing as soon as you step into the building; this is part of the reason why it resonates peace and harmony.  I also change the curtains, artwork & rugs to align with the season.

Application of color ranges from gross to subtle, starting with the physical use of color on our bodies or in our environment to the visualization of color in our mind’s eye. Let’s explore some practical ways to help you find your own way to healing with seasonal colors of water/winter to restore the bladder, kindeys & adrenals.

• Wear blue-black (black, navy) layers of clothing to strengthen the organs 
• Style your home or office with Navy curtains, duvet, wool rugs, velvet curtains or throw pillows
• Bring in artwork depicting water, especially the ocean at night
• Run a screensaver of underwater life or a dark blue ocean on your computer, smart phone or TV
• In the north of your home or office, set a dark blue bowl, tablecloth, shawl or scarf in a featured area
• Keep a piece of labradorite stone in your pocket
• Drink from a dark blue handcrafted pottery cup
• Breath in shimmering, deep blue-black of the ocean for 5 count. Hold 5 count. Exhale 5 count. Hold 5 count. Repeat 5 times. 
• Place your hands over your bladder and visualize healing blue black light filling your organ 
• Begin and end your meditations with sweeping the body with glistening midnight blue color
• Connect with bubbling spring (KD1) on the bottom of the foot.  Allow deep blue black water to rise up from the earth, flow through your water channels into your bladder. Direct blue black light to fill then clear any imbalance or blockage. Allow the waters of life to nourish your organs.

To support your winter/water organs: kidney, bladder & adrenals, try this Lentil/Cilantro combination

For a complete reference to the soup cleanse: search the Cultivating Wellness Blog for Soup Cleanse

Enjoy these winter wisdom tips, to harmonize yourself into the season.

How do you unplug?

In a world ruled by screens, drones, instant messaging, on demand everything, how do you unplug?

And for how long? 

Have you ever noticed yourself becoming less distracted, with a brightened mood, as your mind calms, and your breathing deepens and relaxes as you spend time with nature? A recent study shows positive affect, restoration, connectedness and mindfulness increase during a 2.5 hour forest tour. 

Maybe you’ve tried walking barefoot on the earth or the warm, salty ocean shore, sleeping grounded or oriented to the cardinal directions. There are health benefits to these.

Have you been charmed by a waterfall in the forest? We’ve studied that too!

Is deep breathing, music or guided imagery your go-to? Research concurs.

Do you take a vacation or, better yet, a meditation retreat? That works.

Can you turn off your cell phone for a day? 10 days? Maybe you should.

Do you swear by sunshine to relax and restore?

How about a nourishing winter soup cleanse?

You can find all the getting started tips here & search my Cultivating Wellness Blog “soup cleanse” all the posts.

Do you unplug your wi-fi at night? Yes, I do.

Given each of our unique life situations “unplugging” may look very different. 

The key is to find ways to down regulate our nervous systems and up regulate our natural feel good pharmacy D.O.S.E. (Dopamine, Oxytocin, Serotonin, Endorphin) for our best life.

After many years of healing myself with seasonal wisdom & the Element Wisdom Card deck in a location with four distinct meterological seasons, I am exploring winter residency in latitudes closer to the equator to further nourish and strengthen my constitutional Water Element.

I would love to teach you more about how to heal yourself through mind, body, spirit practices that harmonize you with the dynamic rhythm of the season.   Here we find our most wholesome & unique expression of our health. When we sync ourself with the macrocosmic expression of our external world, our internal microcosmic needs become clear.

I am  available for telemedicine consults now and

offer acupuncture services again January 29 – February 15. 

Special Reiki treatments are available while I am away.  Book all of those services here.

Let’s combine our Water/Winter wisdoms with a nourishing, gentle Soup Cleanse for the stay at home and stay warm days of ice, sleet & snow.

Ginger Foot Bath Instructions:

Add ginger tea, decocted fresh ginger root or even ginger powder to hot water.

Need herbal tea preparation tips? Click here…midway down the post to learn how to free their medicine.

For a warm foot bath, water is warmed to 92-100F (33-38C). For a hot foot bath, water is warmed gradually and frequently tested with elbow to 103-108F (39-42C). Be particularly careful to test if you suffer from diabetes or other conditions that impair normal peripheral perception of temperatures. 

Soak feet 10-15 minutes.  Adding hot water from a kettle or pot with extra hot water as the bath water cools allows maximum benefit and enjoyment.

For additional benefit add 1 cup of epsom salts.  The taste associated with the winter/water element is Salty. Epsom Salts (magnesium sulfate) are easily absorbed through the skin. After your soak, wrap your feet in a hand towel to dry. 

Ginger alleviates cold and invigorates circulation. Epsom Salts relax muscles, soften the skin & deep cleans.

Forward this link or post to a friend,  to share our free two week series of Element Wisdoms:

Water/Winter Element Wisdoms & Nourishing Soup Cleanse

FOLLOW IT HERE

Paying close attention to the coming and going of feelings within the body leads us to a deeper understanding of impermanence.  This mind-body understanding of impermanence guides us deeper into allowing. 

Have you tried body scanning? 

Enjoy a free body scan script here

or choose from a free guided 20, 30 or 45 minute audio here

Body scanning is a widely used technique for stress reduction. As we practice this mindfulness act again and again, we may start to notice the sensation arise prior to an emotion or feeling.  The question then becomes, are we reacting to the external situation or an internal stimulation?  

Sensations arise and sensation pass. 

Situations arise and situations pass. 

Body scan meditations help reduce stress & anxiety, improve concentration, begat clarity and helps us live in the present moment. This study shows that body scanning can even reduce the severity & perception of chronic pain immediately.

Practices that focus the mind and explore sensation help us discover that, generally, we are reacting to internal, pre-programmed stimulus.  To break our reactive patterns and form new habit patterns: be still, notice the sensation, be still some more, notice again.

Fun, going with the flow, adventure, excitement, allowing a natural unfolding?

No way, Nope, No. Not for me. I just can’t. That’s crazy. 

From the latin roots: sua – from + sponte – of (one’s) own accord

Recall the last time you had a good belly laugh? True laughter arises spontaneously. 

When was the last time you were spontaneous? A last minute yes to extra concert tickets? a trip to the beach without previous planning? dancing in the kitchen to a favorite song? a walk to clear your head after hours on the computer? chasing a rainbow or sunset? a random act of kindness?

Do you have a great story about a decision you make spontaneously?

Why be spontaneous?

It can contribute to our happiness, expose us to new things and engender adaptability. Life events can turn out better than we could ever imagine (or plan) when we allow natural unfolding verses forcing desired outcomes.

5 ways to encourage spontaneity:

Be present

Be open to new things

Be flexible

Trust your intuition

Connect with your feelings & emotions

Spontaneity v Impulsivity

In short, spontaneity considers the consequences of the decision.  Impulsivity does not.

Winter is the most yin time of the year – the most receptive season.

Practice reserve.

Spring has not yet come.

We are still dreaming our dreams.

Practice listening to the stillness.

Practice waiting in the void.

Join our email for seasonal retreats, nature connects https://follow.it/drsaritaelizabeth?action=followPub

Winter is the season of potential. The essence of the kidney is likened unto a seed. A seed hidden by soil or leaf litter or snow or ice. A seed in dark potential storing and protecting all of the necessary information and instructions to grow at just the right time. This is not the sprouting of the seed for that is spring.

We all have latent abilities that arise situationally or can be developed. What are yours?Within the science of ourselves and the universe our potential, systemic energy is stored and dependent upon relative relationship forces like gravity, elastic, stresses and our own electric, magnetic charge & position. What forces are you aware of that effect your potential & energy?

I recently did a Tony Robbins team training with @agrosharemd. My biggest take away was the simple concept that if I had not achieved my goal up to this point, I would not achieve my goal with the same thinking, patterns & actions that I had in place.

My potential energy freed itself when I changed my mind, my patterns and my actions. That changed my results! Wow. So simple. So powerful.

#potential #elementwisdomcards #winter #water#fiveelements #lifecoaching #naturopathicdoctor

When we honor the stillness of winter, love settles.

Winter is the quiescent season.

The season to remember, accept, forgive and heal generational to generation.

This is all work to be done in the deep and quiet essence of spirit.

First we find self love.

Then we find love for the other, the beloved.

Next we expand our heart to those with which we have difficulties.

Finally we can honestly expand our circle of love to the greater community.

This is metta. This is the practice of loving kindness.

It will rock your world.