Don’t worry, be happy.

How to soothe your nervous system:

• Take a cold shower or plunge
• Splash cold water on face & neck
• Sing, laugh, chant, hum, & hug
• Restore the microbe of the gut
• Relax jaw tension
• Meditate on loving kindness
• Positive Social Connect
  

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Stimulation of the vagus nerve plays an important role in the management of anxiety and mental health issues. The vagus nerve is the longest running cranial nerve in your body. It is one of ten paired cranial nerves and runs from the stem of your brain all the way down to your gut. The word “vagus” translates to “wandering” in Latin, and the vagus nerve certainly does that. As the longest and most complex of all the cranial nerves, it starts at the stem of the brain, behind the ears before it meanders down the sides of the neck, through the chest, and eventually ends in the abdomen linking the brain to the heart, lungs, throat, and gut.

When we are in parasympathetic dominance we are able to rest and digest, rest and heal.

Vagus Nerve Connects the Brain and Gut

The vegas nerve is the sensory network that informs the brain of what’s going on in our organs, most specially the digestive tract (stomach and intestines), lungs and heart, spleen, liver, and kidneys.

People with good vagal tone can relax faster after a stress and are more capable of regulating blood glucose levels, reducing chances of diabetes, stroke and cardiovascular disease. Poor vagal tone, however, is associated with chronic inflammation and basket load of subsequent health issues. Recent research presented by the European League Against Rheumatism indicate that vagus nerve stimulation significantly reduces symptoms of rheumatoid arthritis.

Significant and important research has been making the news about a microbiota-gut-brain axis. Read up on this fascinating subject here. Also this article discusses the science behind gut microbiota, brain function and stress related disorders.

Relevant to Earth element health, I’ve collected these research links for you:

• Vagal mechanisms as neuromodulatory targets for the treatment of metabolic disease.
• Impact of blood glucose control on sympathetic and vagus nerve functional status in patients with type 2 diabetes mellitus.
• Vagal afferents contribute to sympathoexcitation–driven metabolic dysfunctions.
• Role of the vagus nerve in the development and treatment of diet-induced diabetes.

Love Heals. Period.

In Memoriam

In a recent post about Fire pericardium, I introducted you to Dr. Rachel Eppinga, ND, LAc.  Rachel passed from this world into the light on the autumn equinox. Her body was diseased with cancer. I’ve included the last message she sent out to her community/tribe below. Rachel was a wayshower of how to reflect and transmute beauty in any situation; she was a beacon of light, a gatherer of women to heal together.

I was recently gifted a very special Love Qigong from my dear colleague Rachel Eppinga, ND, LAc, when we gathered in Hara Mara, Mexico this past February during my first ever women’s retreat. It was a magical jungle meeting ocean, organic, fresh eats from the sea fest ~ full of love, support, opening, ritual, sunsets, qigong and play!  I encourage you to visit her site, explore her story of Love Heals. Period., and be inspired by her love notes and medicine. I will be offering her heart focused sequence, which acknowledges the directions and activates our chakras in a form filled with her deep connections and love of dance. Dr. Rachel Eppinga’s Love Qigong sequence, which she blessed for me to teach to our community, is briefly shown in the film clip linked below. This heart opening move is repeated throughout a sequence that honors direction, energy, ourselves, and each other.

VIDEO LINK

Dr. Rachel Eppinga is Board Certified in the state of Oregon. She attended the National University of Natural Medicine to acquire her Doctorate in Naturopathy and Masters of Science in Classical Chinese Medicine. She holds a B.S. in mathematics and physics from Lewis and Clark College in Portland, OR. Her list of certifications and continuing education is long.

As a Naturopathic Physician, Acupuncturist, Integrative Life and Wellness Coach, Intuitive and an individual who lives her teachings; her unique approach offers new perspectives of wellness through the ancient teachings that remind us that our bodies are sacred and deserve our attention and appreciation. She believes by prioritizing our own health and self care, we contribute to the healing of our communities and the planet.

Earth is a grounding force during this time of transition between the seasons. After all of the activity of spring and summer, the Earth element helps us to get centered and balanced during late summer as we prepare for the autumn harvest and for winter, the season of rest and restore.

Nature moves from the joy and blossoming of Summer to the harvest and returnings of Late Summer.  As the days grow shorter, the temperatures begin to decrease. Earth transforms into Metal as the Season of Autumn arrives with downward momentum of the generative cycles of the seasons.

The Chinese associate the concept of “decrease” with late summer while simultaneously referring to it as the period of abundance ~ both are true as the complexity of truth often is. Physically and spiritually, this period of late summer is a time for slowing down and gathering. It is a time when we realize and harvest the fruits of our labor. In our spiritual lives, the Earth element allows us to internalize and learn to nourish and care for ourselves, slowing down toward the decline of fall and pause of winter.

Tips for living in harmony with the late summer EARTH season

• • Practice gratitude for the abundance of fresh fruits and vegetables. Autumn is the season of harvest, when we reap what we planted in the spring and what bears fruit from our perennial crops. It is the time to gather nature’s bounty from our gardens. We eat with gratitude and preserve nourishment for the coming winter months. Here at the AOW, the green kiwis are building their sugar content for picking, and the persimmons are also ripening with their blush of orange. Stay tuned for information about U-pick opportunities coming up at AOW.
    
    

    Persimmons are ripening at AOW.

  • Be thoughtful of how you can nourish ourselves and others. In this bountiful, harvest season, be sure to enjoy the benefits of giving. It doesn’t have to be a  great or elaborate gift or act. A simple gesture, kind deed, or word of encouragement given today is beyond measure to someone in need.

• • Be aware of your life’s harvest. Think about yourself, your relationships, and your work, you legacy. What parts of your life are yielding fruit? Where is the harvest poor and stunted? What is  rich in harvest? A positive affirmation for transition: Don’t Worry. Be Happy. When feeling filled with worry and self doubt, remember that this too can pass along with the season. If not, it is an opportunity to concentrate self-care toward your Earth element!
  • Consider what you need to “let go” during the coming autumn season. It is the time to reflect on the past year and critically examine what in our lives we choose to nourish, and those habits and behaviors that are negative or destructive, which we should want to eliminate. Release old resentments or hurts.  Practice letting go of the old so that the new can be born. Start anew.
  • Go Unprocessed October.  For several years now, I’ve taken the ‘pledge’ to eat only unprocessed foods during the month of October.  It helps me bypass the slippery sugary slope of Halloween to Christmas treats and affirms my commitment to a  lifestyle of real food.  Join me this year in a community of tips, recipes, kitchen hacks, support, and inspiration. Click here to learn more and scroll to take the pledge of a month of unprocessed foods!

In Traditional Chinese Medicine, autumn is the season of the Metal element. Metal represents our core issues, the most basic parts of ourselves. The energy connected with Metal is attracted to beauty and symmetry. The emotion connected with Metal is grief and sadness as well as courage and catharsis. Themes of Metal include:  boundaries, integrity, persistence, judgment, competition, transmutation, value, patriarchy, the divine masculine and our spiritual connect to heaven. In autumn, we say goodbye to the abundance of summer and prepare for the winter. Metal connects us with the ability to let go of the past and allow space for the new.

Let go of stress by shaking it out!

Release tensions and revive yourself naturally. The simple movement of shaking is a powerful and effective qigong technique. Qigong shaking cleans and clears blockages. You’ll feel relaxed and energized with just one session of shaking.

What is Qigong? (pronounced Chee-Gung)

Qigong opens the flow of energy in the acupuncture meridians.

Qigong is a mind-body-spirit practice that combines posture, movement, breathing technique, self-massage, sound, and focused intent. Qigong opens the flow of energy in the acupuncture meridians. Qigong movements condition tendons, ligaments, and muscles; tone our vital organs and connective tissues; and promote circulation of body fluids. Numerous studies show that qigong is effective in helping to heal health issues ranging from high blood pressure and chronic illness to emotional conditions, mental stress, and spiritual unrest.

Qigong is considered an ‘internal’ tai chi.  Meaning, that the focus is on balancing the internal meridian, organs, and body systems. There is evidence for acute physiological and psychological effects of qigong exercise in older practitioners.

Qigong Shaking Introduction:

Set up in Universal Stance: Place feet hip distance apart with toes pointing slightly inwards, in partial universal or horse stance, weight slightly on the outside of the foot. Check posture: tail bone slightly tucked, chin slightly tucked, knees bent like riding a horses, feet parallel, arms hanging . Relax.

Shake body, relax and shake. Shake open the pores of the skin, Shake into the tendons, into the muscle layer, then the tendons and ligaments, connective tissue, deep into the organs, the bones, and the nervous system. You can use the sounds of the elements, the organs, color. 

Notice the body and any blockages.  Shake into them. Start with three minutes building up to five minutes.Become aware of your breath as you shake shake. Sound/vocalization helps release tensions and blockages. Continue shaking also lifting and dropping on your heels. Now continue shaking.  Shake into your skin, your muscles, your bones, your organs. Shake free form, what into what ever feels stuck or tense. Shake like no one is watching!

Feel your body, feel the dynamism within. Settle into yourself, the space around you.  Feel your breath.  Find your universal self, stance (above) then let your arms float up, elbows bent slightly, arms relaxed, with a small weighted string pulling your elbows ever so slightly downward, hands in front, gathering the light energy in front of you, recognizing the the source of it all ~ the  universe within.  Feel beyond your skin, into the space outside yourself. Listen to the sounds around you. Feel the boundries, the edges and the boundlessness and the lack of edges. Notice your aliveness.

Notice the parts of your body that are tense or inflammed and shake it out. Be mindful of your body and focus on the areas in need of attention and stress release. Have fun with it and your body will thank you!

Here’s a video with a quick and easy shaking demonstration that I think you will enjoy! I am inspired and feel the need to get to video-ing for y’all!

http://www.naturehealth.com.au/what-is-qi-gong/tiandi-qigong-basic-routine/qigong-shaking/

Qigong Earth Sequence; Heaven & Earth Rotation

You can continue to cultivate wellness during this Earth season by practicing exercises for healing the spleen with Qigong support. Stand with your feet touching the earth (or visualize this if indoors) in the universal stance, emulating a horse riding posture, with a relaxed yet dignified upright spine. Wake up the meridian and organ networks with three to five minutes of qigong shaking then relax and feel the energy of the earth support and heavenly flow within your body. Wake the organ spleen by tapping and repeating eight times the sound of the spleen: whooooo  (like the wise owl calling to us). Open the gates of heaven (top of head ~ meeting of ten thousand things) and earth (bottom of feet ~ bubbling spring) again.  Pivot from the lower back with smooth and continuous action. The left palm, facing earth, pushes downward while the right palm, faces heaven, pulls upward.  At the end of the pivot, alternate hand positions.  Repeat 40 times while imagining healing, golden light internally healing and balancing your spleen, stomach and pancreas.

Group Qigong Session at AOW

More on letting go of stress and anxiety for the Return of Earth!

Stimulation of the vagus nerve plays an important role in the management of anxiety and mental health issues. The vagus nerve is the longest running cranial nerve in your body. It is one of ten paired cranial nerves and runs from the stem of your brain all the way down to your gut. The word “vagus” translates to “wandering” in Latin, and the vagus nerve certainly does that. As the longest and most complex of all the cranial nerves, it starts at the stem of the brain, behind the ears before it meanders down the sides of the neck, through the chest, and eventually ends in the abdomen linking the brain to the heart, lungs, throat, and gut.

Vagus Nerve Connects the Brain and Gut

This nerve is the sensory network that informs the brain of what’s going on in our organs, most specially the digestive tract (stomach and intestines), lungs and heart, spleen, liver, and kidneys. 

Significant and important research has been making the news about a microbiota-gut-brain axis. Read up on this fascinating subject here. Also this article discusses the science behind gut microbiota, brain function and stress related disorders.

People with good vagal tone can relax faster after a stress and are more capable of regulating blood glucose levels, reducing chances of diabetes, stroke and cardiovascular disease. Poor vagal tone, however, is associated with chronic inflammation and basket load of subsequent health issues. Recent research presented by the European League Against Rheumatism indicate that vagus nerve stimulation significantly reduces symptoms of rheumatoid arthritis.

Relevant to Earth element health, I’ve collected these research links for you:

• Vagal mechanisms as neuromodulatory targets for the treatment of metabolic disease.
• Impact of blood glucose control on sympathetic and vagus nerve functional status in patients with type 2 diabetes mellitus.
• Vagal afferents contribute to sympathoexcitation–driven metabolic dysfunctions.
• Role of the vagus nerve in the development and treatment of diet-induced diabetes.

How to practically soothe your nervous system:

• Take a cold shower or plunge
• Splash cold water on face & neck
• Sing, laugh, chant, hum, & hug
• Restore the microbe of the gut
• Relax jaw tension
• Meditate on loving kindness
• Positive Social Connect

HEALING SOUNDS FOR THE EARTH ELEMENT

The healing sounds are one of the most effective medical qigong practices. They clear heat and toxins, cool the body, release unfavorable energy and emotional qi, and build the connection to the natural virtue of the shen…The healing sounds are a powerful emotional transforming qi gong.

Click here for a discussion of the Six Healing Sounds: Chinese Mantras for Healing the Body, Mind, and Soul.

Sound is such a powerful way to heal!  Find a routine which invites healing vibration and sound into your world.  What would it be like to play background sound as you get ready for work in the mornings or when you are preparing dinner?  Maybe to celebrate the weekend upon waking? Seriously y’all let’s find a bit more play in our routines!

IN CASE YOU MISSED LAST WEEK’S POST (SOUNDS OF EARTH FROM SPACE)  AND BECAUSE WE LOVE IT SO MUCH, CLICK HERE! 

Shanren kan wo xinshi?  Wo xin shi!

Do I posses the earth attributes of integrity and deep trust?  Yes I do!

“If the spirit is at peace, the heart is in  harmony;  when  the  heart  is  in  harmony,  the body  is  whole;  if  the  spirit  becomes  aggravated the heart wavers, and when the heart wavers the body  becomes  injured;  if  one  seeks  to  heal  the physical  body,  therefore,  one  needs  to  regulate the  spirit  first.”

~ Liu Zhou, a 6th century Chinese philosopher.

Every organ in our bodies has functions and responsibilities. Some are physical while others are psychological and spiritual.  The fire element, which peaks during the summer season, governs the HEART as well as the small intestine, pericardium, and triple burner.  In Chinese medicine, the heart is considered the ruler or empress/emperor of all the other organs. The emotion of joy is associated with fire and when the heart is in balance, it manifests as joy and an enthusiasm for life; while out of balance, it may present as anxiety, depression, emotional coldness or hatred.

Even in our modern society with a focus on Western medicine, we refer to the heart as an organ of feeling and emotion by saying someone has a “broken heart”, knowing something “by heart”, “pulling on our heartstrings” and being “wholehearted”, “coldhearted” or “heartfelt”. And of course, as we say in the South~ “bless your heart” and “bless their heart”. These common phrases speak to an emotional organ instead of a muscle that only pumps blood. 

Joy and Hatred

General symptoms of a heart imbalance may include excess or lack of laughter, emotional coldness and even hatred, reddish/ruddy complexion or a pale face, speech problems, social awkwardness, depression, mental illness, memory loss, poor circulation, weak spirit, and heat intolerance. Fire heats up the blood and organs and too much heat in our bodies, particularly the heart, causes edginess, anxiety, insomnia, headaches, and high blood pressure. The tongue is an indicator of heart healt with a red tip suggesting excess heat or deficiency heat flaring upward. Interestingly, incessant talking, inappropriate laughter, stuttering and an inability to speak also indicate a heart imbalance.  People with healthy hearts are usually friendly, humble, and have a strong sense of mental clarity and propriety.  

The circulation and balance of energy throughout the entire meridian system generates optimum health.

The meridian system, a fundamental concept of Chinese medicine, directs the flow of energy along specific pathways throughout the body much like the circulatory system transports blood. When this energy, also known as the life force, or qi (chi), becomes blocked or out of balance, health issues and disease occur. The concept of yin and yang helps us to understand the meridian system, which is subdivided into yin and yang groups. Twelve primary meridians are laterally and symmetrically distributed along the entire body.  Six meridians, three yin and three yang, traverse each side of our bodies and these meridians connect all major organ systems. The six yin meridians run along the inner side of the body’s limbs, on the chest and abdomen; while the yang meridians run along the outer side of the limbs and along the head, face, and torso.  Each meridian plays a specific and critical role in the health of the entire body.

The heart meridian is relatively short with only nine acupuncture points. The heart meridian starts in the middle of the arm pit, goes down the inside of the arm, to the tip of the pinky finger. The heart meridian is also known as the Hand Shao Yin Meridian, which is connected to the Foot Shao Yin Meridian, the kidneys meridian. The heart represents the fire in the body and the kidneys are water, thus, creating a relationship in our bodies between the heart and kidneys. See upcoming winter posts for more about the kidneys.

An example of common acupuncture points used on the heart meridian  include:

HT-3- clears mucus and heat from the heart

HT-6- helps with night sweats and tones the heart blood

HT-7- The most commonly used point along the heart channel, it is used to treat insomnia, heart imbalances, palpitations, emotional distress, and memory and focus issues. The Shen Men ear point (discussed below) functions in much the same way as the HT-7 point.

The heart meridian extends from armpit to tip of pinky finger.

GET HEART HEALTHY!

Exercises that stretch and strength the arms are recommended for heart health because the heart meridians start in the armpit and extend along the inside of the arm. You can also try a simple exercise of clenching and relaxing your fists! Sit up straight and allow your arms to hang comfortably between your legs. Take even and slow breathes while slowly making fists with your hands. Clench your fists while exhaling and vocalizing the sound of the heart in the back of the throat:  haaaaw. Loosen fists and relax deeply when inhaling. Repeat at least 8 times. This simple exercise stimulates blood flow and activates the heart meridian.

Reverse Heart Disease with Ornish Lifestyle Medicine

The Ornish Lifestyle Medicine program was developed by world renowned cardiologist, Dr. Dean Ornish, the founder and president of the non-profit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco.

Dr. Ornish is the first physician to prove with scientific evidence that heart disease can be reversed by natural methods, including specific dietary and lifestyle changes. Ornish’s program consists of an ultra-low fat diet, yoga, meditation , therapy/support groups, and no smoking. The Ornish diet reduces blood cholesterol levels and reverses atherosclerosis, or obstruction of the arteries, making it a highly effective therapy for treating and preventing heart disease, strokes, high blood pressure, and high cholesterol. The Ornish diet is also a successful weight loss program.

The closest medical provider or facility that uses Ornish Lifestyle Medicine is the St. Dominic-Jackson Memorial Hospital in Jackson, Mississippi. Follow this link for more information about the Ornish program at St. Dominic.

Check out Dr. Ornish talking about reversing heart and lifestyle diseases below.

The Shen

The heart and associated meridian not only control blood circulation but also control our emotional and spiritual realms of consciousness, sleep, memory, and our minds. In Western medicine, we usually think of the heart as an organ that pumps blood, however, in Chinese medicine, the heart is the organ system that houses the Shen. The Shen is defined as our spirit, mind, consciousness or awareness. Some people compare Shen to the “spirit”.  All the spiritual aspects of the organs are called ‘the five Shen’ in Chinese medicine, each representing different aspects of our consciousness.

The Shen of the Heart is an awareness of oneself and living in the moment. It is virtuous. The heart must be at peace and absent of any distressing emotions in order to possess the Shen.  The health of a person’s heart is reflected in their face and a person’s eyes reflect their spirit, or Shen.

Maybe most important for heart health is a focus on reducing stress and fostering joy. A joyful and happy life leads to a healthy heart and body. For a quick and effective stress reliever, I use a simple treatment of Point Zero (also known as Point Wonderful) and Shen Men, a point on the ear that translates to “Gateway to Heaven” or “Spirit Gate”.  Shen Men is located at the apex of the triangular fossa region (the upper mid center of the ear, just above the opening canal and the surrounding concentric folds) of the ear. Used in treating almost any health condition, pressing this point helps to relieve stress, anxiety, allergies, headaches, addiction, inflammation, depression, and pain. Shen Men is similar to the HT 7 acupuncture point along the heart meridian.

I also like to send patients home with “acupuncture to go” tiny, stainless steel balls (originally perilla seeds) taped at Shen Men with instructions to press the seeds multiple times per day.  Simply having the ‘seeds’ set in the ear provide light pressure and activate the heart via the holographic representation of the body on the ear. My patients love this simple tool for decompressing at home and for busy times on the go! In the clinic we have taught many folks to apply these points at home.  We are glad to set ear seeds for you in the office or get you set up with your own home self care kit with seeds, a special prod to check tenderness, and a map of points useful for your unique balance!

In Chinese dietetics, we suggest you keep your heart in balance by eating a healthy diet of heart nourishing red foods such as tomatoes (not recommended for some people with intolerance to the nightshade family), cherries, beets, radishes, strawberries (not for those with histamine concerns), red beans, red lentils, red spices, and locally grown, grass fed beef (in condiment proportions).

Heart healthy red foods.