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Falcon Healing Arts - Providing you with knowledge and support to care for your family naturally.
Home
Blog
About Me
Testimonials
Natural Products
Work With Brandy
Contact Me
Essential Oil Classes
  • Home
  • Blog
  • About Me
  • Testimonials
  • Natural Products
  • Work With Brandy
  • Contact Me
  • Essential Oil Classes
Chronic Disease, Emotional health, journaling, Meditation, Natural Sleep Support, Personal Development, Women's health

Some Stress Relieving Methods Are Better Than Others

stress relieving method

Are you stressed out and want to do something about it that greatly improves you life? If yes, then you’ll want to keep reading because, not all stress relieving methods are the same. Here’s 5 aspects to stress management techniques that I’ll share with you to keep the negative effects of stress at bay.

Everyone experiences stress. Yet since stress is a response to what is happening from someone’s individual perspective, the experience of stress is difference for everyone!

It’s known that as stress accumulates over time, your health can really suffer. So it’s a very good idea to try to relieve it every day. Some ways to relieve it are worlds better than others though, so it’s really important to talk about these five aspects to look for.

Before we get into this list, take a moment to think about or write down your favorite ways to relieve stress. When you’ve had a bad day, what do you do to relieve the stress that results?

After you go through this list, you can decide if your stress relieving method makes the cut or if you think you need to make some adjustments

5 Aspects of the Best Stress Relieving Methods

1. Is It Holistic?

When you’re doing something to relieve stress, does it benefit your physical, mental, and emotional health?

It’s common for people to just prioritize their body, relieving stress that shows up as physical tension. So in the case of a tension headache, they might just take medication to remove the pain, the symptom. But this ignores the fact that there’s likely emotional or mental stress that is manifesting as the physical headache! So to completely let go of stress, the work needs to be on an emotional and mental level too.

Spirituality comes into play as well. When one is not feeling supported in life, like they have no purpose, that is a spiritual issue. So stress might have a root that is even deeper than the heart and mind.

It would be best for you to choose stress relieving activities that are holistic, which means that you give equal attention to body, heart, mind, and spirit.

Yoga is an excellent example of a holistic activity that has a potential to relieve stress on every level. Just be careful here, that you’re not making assumptions about a certain class. The depth of your experience is dependent on the teacher, if you’re doing a led-class, but also on your approach.

You may want to check out Yogic Approach to Stress Relief to make sure that you’re making the most of your stress-relieving practice.

2. Are You Checking Out Or Checking In?

Choose an activity where you’re constantly checking in with ourself. 

Watching TV is an activity that many people like to do because they no longer experience the stress of the day while they’re doing it. But this is because they’re completely focused on something else. They are “checked out”. 

The stress will still be there when the show is over though. Nothing has changed or shifted!

It’s best to choose an activity like journaling with which you can check in with yourself and actively process what’s going on.  In fact, just writing down how you feel can shine a light on how stress is showing up in your life and it will be easier to see how you can avoid or release it.  Typically, once our feelings are acknowledged, they shift into something less intense and the physical tension shifts too.

I hope you’ll try it! Here’s more information on how journaling can help you.

3. Does It Support Your Health?

Some people reach for alcohol, drugs, or engage in addictive habits when they’re stressed out. This is a way of checking out and unconsciously disconnecting from the source of stress.

This is important to talk about, especially right now when we’ve had continuous stress from the Coronavirus pandemic for six straight months. Obviously, it’s not the best idea to rely on a stress relieving method that harms your health when done multiple times, every single day.

So sorry moms, I’m not laughing at your memes anymore about how much wine you’re needing to deal with your kids who are learning at home. Yes, believe me, I know it’s stressful. But there are much better ways to handle it that actually improve your health.

You can try this breathing practice, for a relaxing start to your day.

4. Does It Offer Short-term Or Long Term Effects?

Yes, sometimes we need to do something to take the edge off quickly.  But typically these are not the things that will lead to long-lasting effects. 

Engaging in stress management practices like deep breathing, mindfulness, aromatherapy, journaling and yoga can actually develop you to a degree that you can avoid stress or you’re just less affected by possible stressful events.  This cannot be said for quick pampering activities like getting a massage or your nails done.

Believe me, I LOVE to pamper myself.  I am not at all knocking these activities and recommend you keep doing them. But I would be clear that it’s for self-love, not as much for stress relief. The reason I don’t like that association is because, again, stress needs to be managed daily, so the way to relieve it needs to be simple and accessible, daily. It also needs to be something you can do for yourself.  

5. Does It Strengthen Your Connection To Others? 

Whatever you choose to do to manage your stress will be even more impactful if the effects are noticed and felt by other people in your life in a positive way.  It is very clear that when I’m meditating regularly, my home life and my relationships are more harmonious. 

What about meeting with friends – going on hikes, going out to dinner, or meeting for drinks? Those meeting can be extremely positive and supportive!  Or they can be detrimental and useless. It really depends on whether you’re having deep conversations that help you grow or if you’re just drinking wine and complaining about how life sucks! See, it’s what you do with the time that matters.

Conclusion

I hope this information is helpful and that is doesn’t trigger you!  I’m only going to recommend the stress management techniques that work effectively and consistently.

If you want to learn more about self-healing stress relieving practices, join my free 5-day Stress Less Holistic Health Challenge that is beginning on Sept. 28, 2020. 

Learn more

This challenge will also help you with consistency and accountability if it’s just hard for you to make the time for these stress relieving activities.  We have a Facebook group that you can join, so we all support each other. 

What is your favorite way to relieve stress? Are you still thinking this is the best way to manage it now that you’ve reviewed this list? Please let me know in the comments!

Best stress relief techniques
Emotional health, journaling, Meditation, Natural Remedies, Personal Development, Women's health, Yoga

Join The Free Stress Less Holistic Health Challenge!

Are you looking for natural, impactful ways to tame stress?  Is it becoming more challenging to manage it since we’ve been bombarded with one event after another this year?  Want to stay ahead of stress and learn how to release it quickly?  (Remember, there’s still U.S. elections to come!)  If so, then you’ll want to join my free 5-day Stress Less Holistic Health Challenge starting September 28!

Recorded from a Facebook Live on Falcon Healing Arts 9/4/20

You see, mini vacations and beauty treatments will only do so much in helping you deal with the challenges of our times. And dropping back several glasses of alcohol, taking drugs that relax you, and loading up on sugar can provide temporary relief, but damage your health in the long term (which creates another huge layer of stress).

The most calm, composed, resilient people right now are those who are fully awake and aware of what’s happening in them and around them. And they manage stress daily by natural means, constantly trying to improve their holistic health.

Sign up here!

Who Will Benefit From This Challenge?

This challenge is perfect for you if you want to:

  • Relax your body with natural, nourishing self-care practices
  • Clear your mind in order to focus on what’s really important
  • Open your heart to experience more love, patience, and understanding (with yourself and others!)
  • Learn how to take life in stride regardless of what is coming at you (thanks 2020 for the opportunity to practice this 😅)

You can’t control what’s happening around you, but you can control how you respond! I can teach you!

How Does The Free Health Challenge For Stress Work?

The challenge begins on Monday Sept. 28. Each morning (7:00am PDT) of the challenge, I’ll give you a practice that you can work on throughout the day to help you approach it in a more easy-going manner. Then in the evening (7:00pm PDT), I’ll be coming on LIVE in our community Facebook group to do a self-healing practice with you to help you release any stress that may have accumulated throughout the day.

If you’re not on Facebook, that’s fine. I’ll be emailing out these practices too. (The evening one will just be a little delayed since I’ll need to process the video replay to share with you).

I’ll be pulling from my expertise, sharing practices including yoga, meditation, breathing exercises, qigong, acupressure massage, aromatherapy, journaling, and more!

We’ll take some time to compare how your stress level has shifted throughout the week. You’ll then take what worked well for you and integrate it into your daily & weekly routine.

I know you will see a significant change! Your friends and family will probably notice too!

Join the Challenge!

I look forward to working with you!

I know this free health challenge is going to help many people manage their stress and find more joy in their lives! If you have any friends or family members who could use help releasing stress, who are open to natural healing practices and willing to do the work, please share this post with them and encourage them to join!

The world needs this shift in perspective, how we see and manage the challenges before us in a positive way. I’d love for you to join me in modeling what that change looks like!

Join the free stress less holistic health challenge Sept. 28 - Oct. 2
Essential Oils, journaling, Meditation, Personal Development, Winter, Women's health

Winter Solstice Meditation – Guided Reflection & Renewal

winter solstice guided meditation

This Winter Solstice meditation is a guided, relaxing mindfulness practice that will help you rest in the Winter darkness and renew your being with light on all levels. It’s also an opportunity to let go of what is no longer serving you, allowing space for focused New Year intention, and a rebirth of ideas to achieve your life goals.

Please like & subscribe if you enjoy the offerings on my YouTube channel!

Meditation Preparation

To set up, you’ll want to find a place that is dark and quiet.  You may want to light a candle to represent the light inside of you, that creative spark that we’ll be stoking.

Essential oils can help calm your mind and create more focus.  For this meditation I’m using Frankincense and Lemongrass.  Frankincense helps lessen depressed and anxious feelings which tend to be more pronounced this time of year, prompted by the darkness.  Lemongrass helps to clear negativity and uplift your mood.  You can place 1 drop of each in your hands with a dollop of carrier oil and anoint your temples, heart space, and soles of the feet.

Have a pen and paper or a journal nearby where you can write down any insight that comes as we sit.

Also, you can briefly use the acupressure points in my free self-acupressure guide to help you relax. As you release tension, you’ll be better able to focus on the meditation process. You can download the guide below.

self acupressure guide

Winter Solstice Meditation Instruction

Center Your Attention

Come into a comfortable seated position on the floor or on a chair.  If you’re using a chair, make sure your feet are fully planted on the ground.

Closing your eyes, take several deep breaths, consciously focusing your mind on the present moment.

Exhale out through the mouth to let go of physical tension.  Once you’re feeling settled, allow the mouth to stay closed.

Center your attention by following the movement of the breath. Inhale through the nose. Feel the breath moving through the trachea, filling the lungs, and feel the diaphragm pressing down toward the pelvis, grounding you.  Stay energetically grounded as you exhale and feel the breath moving up and out through the nose.  Watch the ebb and flow of the breath.

Now see if you can make each part of the breath deeper, and longer.  Lengthen the spaces in between breaths, noticing any emotions that come up in the stillness.  It’s common to feel fear when empty, the same feeling that many people have in Winter.

We are microcosms of nature and energetic beings animated by breath.  Consider this, each breath is keeping you alive.  We need both the inhalation AND the exhalation, the life giving breath and the clearing release which creates more space for the next breath.

What Can You Release in Order to Create?

Now as you continue to breath deeply, let’s see how we can relate to the other aspects of ourselves.  What can we let go of?  What can we let rest in the darkness or even die away in order to make space for something more new, more healthy, or even more exciting?

Feel the full volume of the body pulsing with breath.  Feel it’s fullness, emptiness, and the flow in between.  Consider the health of your body and as you ask this question, see what comes up in this space:

“What habits can I let go of that will help my body be more healthy and vibrant?”

Sense the answer in your body.

Now connect in with your heart, your capacity to love and relate to others.  Some relationships served a purpose in the past, but are no longer helpful. Ask yourself the following, or change the wording to fit what you would like to create in your heart instead:

“What relationships can I let go of in order to feel more emotionally spacious and loving.” 

Watch the movement of the mind…

The mind can be the most challenging to shift. Many people are wired for self-criticism and negativity that their belief systems are very limited. Once your open to changing your beliefs, you have the greatest potential to create more happiness in your life. Ask yourself:

“What habits or beliefs can I let go of, can I let die, in order to experience more clarity of mind?”

Give yourself some time to let any thoughts bubble to the surface in answer to this question.

Letting go of the previous attachments in the body, heart, and mind may get you closer to spiritual connection. To explore further, you can ask yourself:

“What can I let go of to experience a deeper sense of myself, to connect with spirit”

Feel into your wholeness.  Notice the warmth inside you, imagining a spark of hope in the heart that grows to a flame, and then to beams of light radiating out of your body in every direction.

Remember that this light sprung from darkness. We needed to let go and experience a symbolic death to some aspects of our lives in order to rebirth new experiences. We needed to visit the past and make peace with it in order to imagine new possibilities for the future.

Slowly Widen Your Awareness

Return your awareness to the breath moving through the central channel of the body.

Open up your ears to what you hear, notice what you’re tasting, smelling, and feeling against your skin.  Finally, gently open your eyes.

Take some time here to make sure your attention is balanced, inside and out.  Write down anything that came up for you during this meditation.  This is a special time for reflection, but of course this is appropriate to do anytime of the year, not just the Winter Solstice. You can repeat this simple meditation practice whenever you’re feeling stuck and that you need to make a major shift in one layer of your being. When we meditate, we’re tapping into our innate wisdom that’s beyond the mind’s comprehension. It’s this place where we receive the most helpful guidance for living a joyful life.

Did you enjoy this meditation? Do you already meditate? Is it for relaxation or to receive guidance or other motivation? I’d love to know about it in the comments!

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journaling, Personal Development

5 Ways You’ll Benefit From Journaling

Benefit from journaling

It’s a fact that we have loads of information coming at us from the external world, more than any other time in history. And if you’re an intellectual being, getting wrapped up in thoughts (regardless of whether they’re positive or negative, necessary or not) can keep you from resting or progressing.

Mindfulness and meditation are obvious tools to deal with mind-chatter and purging what’s not immediately helpful, but oftentimes we need an intermediate step, one that is focused on action – not just receptivity and awareness. Journaling is the medium I use daily to inspire, organize, and improve my life for the better.

Journaling can help you too! Here’s how…

5 Ways You Can Benefit From Journaling

1) Clearing mind for sleep

Do you have a hard time falling asleep? Are you recapping the day’s events in your mind or busy planning for tomorrow? It’s best to write this all down before you get in bed so your mind can rest. This is a practice you may want to model for and teach to an older child who may have a hard time adjusting to bedtime as well.

Sometimes you may fall asleep easily from exhaustion but then wake up thinking about something you forgot to do or need to do the next day. If you keep your journal near your bed, it’s easy to sit up, turn on the light, write it down, and go back to sleep. Your mind will be at peace knowing that you took care of the reminder in your notes.

2) Organizing your mind for work

Sometimes a simple to-do list is not enough when needing to tackle important projects. Journaling can help you flesh out the importance and details of teach task. Mind Mapping is a more sophisticated way of creating content and ideas and organizing them into a logical order.

3) Discovering your life’s purpose

Journaling can help you figure out what you’re passionate about. Write down your heart’s desire, your perfect day, how it would feel to contribute to the world as you wish, and how you’d like to be remembered.

If you need more guidance on this, check out:

  • Speed Dial the Universe Journal by business coach Jeanna Gabellini. There’s a digital version that you can download for a fee.

  • Practice You journal by yoga teacher Elena Brower. It’s filled with her beautiful watercolor paintings and this message: “Elevating humanity to spark, share and sustain well-being, this journal invites you to know yourself and what nourishes you best. Intended for you to work on with your friends, family, students, and teachers, this is a chance to create a stunning, real map to your highest self.”

4) Recording your evolution

If you are working on something you’re passionate about, keeping a journal is a lovely way to not only organize your tasks, but to watch how you grow and evolve. I’ve been keeping a journal since my Yoga teacher training instructor recommended doing so back in 2001. It’s so interesting to look back on those beginning entries. I have matured in a myriad of ways since that time, but it wouldn’t be so apparent without this baseline to view from.

I continued writing in this journal when I quit teaching yoga to have my son. It became my pregnancy diary, my mothering support guide, my shamanic journey records, my small business planner, my list of business prospects, and what I use to maintain positive mindset as a network marketing professional. This journal has captured important milestones and the work I did to achieve them.

5) Processing emotions

Journaling is a way to vent emotions from the heart and the beliefs that are attached to them. Writing them down is way more powerful than just complaining out loud to someone. When you write down your feelings, there is more space to experience the emotion and what it looks like from the outside. There’s a chance to see the situation that elicited the emotion from a different perspective. We can then write down how we’d like to react differently, how we’d like it to change. It is first-person therapy and super effective.

Ready to Journal?

Simply grab some paper and a pen and write away! Or you can buy a special journal that is beautiful or has some helpful images and text like the ones mentioned above.

Do you keep a journal? How has it benefited your life? We’d love to hear your experience in the comments!

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benefit from journaling

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journaling, Meditation, Personal Development, Yoga

Resources To Guide Your Home Yoga Practice

home yoga resources

Are you interested in developing a home yoga practice?  I have some fabulous home yoga resources in this post that will get you going!

Doing yoga at home does not mean you need to go it alone. Certainly, you’ll want to listen to your body to guide the focus in your practice. Eventually, you can sequence the entire session by yourself. In the meantime, there are plenty of resources to get you started.

Below are the resources I turn to when I’m needing more guidance, inspiration, ideas, and focused attention at home.

Home Yoga Resources

1. Yoga Practice Books

I love learning from books because you can read up on techniques, philosophy, and learn sequencing in your own timing.

My favorite books:

Yoga: A Gem For Women by Geeta S. Iyengar

This is my favorite yoga book! It’s very therapeutic for women and is appropriate for students of all levels. Like her father B.K.S. Iyengar, Geeta Iyengar is very thorough in her explanation of yoga asanas (postures), pranayama (breath work), and meditation. I recommend this book to ALL women yoga practitioners.

The Women’s Book of Yoga & Health by Linda Sparrowe and Patricia Walden

Sparrowe and Walden offer modern health advice in addition to simple yoga asana sequences (particularly Restorative yoga). This book is wonderful for women of all ages and abilities.

The Heart of Yoga T.K.V. Desikachar

For an in-depth understanding of Yoga, this is the book to turn to. It’s heavy in philosophy (there’s even a translation of the Yoga Sutra in the back!), but Desikachar explains it in a way that is easy to comprehend, modern, and practical. The asana sequences are very basic and therapeutic. The style is ViniYoga, which is gentle movement linked with conscious breathing.

Ashtanga Yoga by David Swenson

Ashtanga Yoga is known for being the most challenging style of Hatha yoga. Though athletic types are attracted to the strong asanas, it’s actually a very deep, ritualistic practice, which is why I’m so drawn to it. David Swenson has a great sense of humor and is very down-to-earth. Even though he presents the whole Primary & Secondary series in his book, he also offers shorter sequences for practitioners to follow. He encourages students to listen to their bodies and to back off whenever necessary.

Insight Yoga by Sarah Powers

Sarah Powers is the teacher who has influenced me the most. I learned how to teach Yin Yoga from her and Paul Grilley, I attended many transformational silent retreats with her, and it was actually she who inspired me to get my Master’s Degree in Traditional Chinese Medicine. She moved to the East Coast a few years ago, but luckily I can use her book Insight Yoga.  This book introduces one to Yin Yoga, Meridian Theory, Yang Yoga, and offers several practice sessions to choose from.

2. Online Yoga Classes & Magazines

Yoga Glo

For $18/month (less than the price of one studio class!) YogaGlo gives you unlimited access to classes from some of the best teachers. You can choose your level, body area focus, length of class, style of class, and the teacher you vibe with the best.

My favorite YogaGlo teachers:
  • my friend Giselle Mari
  • Stephanie Snyder
  • Richard Freeman
  • Rod Stryker
  • Elena Brower
  • Chelsey Korus

Yoga International

For more online classes, check out Yoga International. Their membership fee is $14.99 and you can start with a free 30 day trial. There’s less selection of classes and teachers than YogaGlo, but all of their teachers are highly recognized experts in the yoga community.

Yoga International is also a magazine. With membership, you’ll receive access to articles not only about proper asana alignment and sequencing, but also more information about the philosophy of yoga.

Yoga Journal

Yoga Journal is the oldest and still the most popular magazine available. You can even find issues at your local library if you want to check a few out without purchasing from a store.

Unlike Yoga International, there is not membership fee required to view Yoga Journal articles online. They have videos too, as well as yoga playlists and other modern features.

For those new to the practice, check out the Yoga 101 section for foundational alignment advice, information on different yoga styles, popular Sanskrit (the language of yoga) terms, and more.

3. Important yoga props

Yoga props can help students practice yoga more safely.  If you’re not practicing yoga mindfully, it is easy to push yourself too far and hurt yourself. This is not a problem for beginner students only – yoga injuries are very common and on the rise. Students of all levels can use props to deepen into postures appropriately.

There are many brands of yoga props out there. For good health & longevity, look for props made of safe, sustainable, high quality materials.

Types of Yoga props:

  • Mats – Sticky mats help to keep you from sliding in postures where hands and feet are spread out. I actually prefer to use a practice rug instead which requires me to recruit deeper muscles for stability. The Jade Harmony yoga mat is one of my favorites.

  • Blocks – Blocks can be used many different ways and are essential for any practitioner. They can be something to elevate the body on (in seated postures), to act as something to rest on (like a restorative bridge pose with a block under the sacrum), to make certain postures more accessible (like placing your hand down to a block in side angle pose if tight hips are preventing your hand from reaching all the way to the floor), or to create stability (like having one in between your hands with forearm balance). I recommend these blocks by Jade because of their durability and Jade’s commitment to sustainability.

  • Blankets – Blankets are used to cushion sensitive areas like knees against hard surfaces, but also serve as boosters. For example, in shoulderstand a blanket under the upper back elevates your torso so that the neck is not compressed. In seated postures, having your sit bones on the edge of a blanket allows your legs to relax down easier and opens your hips passively with gravity. These Mexican blankets work great!

  • Straps – Straps offer stability and also make certain postures more accessible. Staps like this one with metal rings are easy to use.

  • Bolsters – Bolsters provide a soft surface to rest against, elevated from the floor. They are commonly used in restorative yoga practices. Try this organic cotton one from Lotuscrafts.

4. Tools to enhance your yoga practice

These tools are nice to have as your home practice deepens. You’ll be spending more time investigating your habits, emotions, and intentions, and these items can help you process them.

I frequently use these in my daily home yoga practice:

  • Essential oils
  • A Yoga & Meditation Journal
  • Mala/prayer beads
  • Positive affirmations

I hope these resources help you feel more secure and interested in starting your own home yoga practice!  You can read this article about the importance of a home yoga practice if you need even more motivation before beginning.

If you found this article helpful, please let us know in the comments! Also feel free to ask ANY questions about how to get started with your personal home yoga practice.

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Emotional health, Essential Oils, journaling, Meditation, Personal Development

Heal Your Heart To Make Space For Holiday Joy

The Holiday Season can be the most magical time of the year, celebrating life and love with family and friends. But for some of us, it can be quite the opposite.

Arguments at the dinner table, strained relationships, and reminders that some friends and family are no longer with us, can turn holiday joy into despair. Then, we might see this as a time to survive or get through quickly, unable to feel the deeper meaning of each holiday.

I have a lot of experience in this department, but even when my heart is hurting from a big dose of family dysfunction and I feel anxious about whether certain relationships can ever be repaired, I know that my heart still has a great capacity to experience peace and joy.

How can you make the same space in your heart?

Certainly if you’re deeply depressed or in a rage, speaking with a therapist may be your best option. This post is not meant to replace professional advice if you’re feeling mentally or emotionally unstable either.

But if you simply have the holiday blues and are needing a little something to help you shift your perspective and give your heart some hope, then please read on.

There’s not one answer that will help everyone. These are the things that keep my heart open and my attitude bright during the holidays. Hopefully you will find something here that helps you as well…

Establish Safe Boundaries At Gatherings

First, it’s my personal opinion that you should not feel pressured to attend a holiday gathering if your heart is not in it. There may be some of you who disagree, but I don’t see the point if you’re only there for show and are emotionally distant.

What if your family has a history of drama? Verbal abuse? Degrading behavior? Maybe you should determine ahead of time what you’re willing to endure and if it’s worth it. Is this time together building your relationships and helping you feel more connected to life?

If the answer is no, then perhaps you can reflect on what is a better way to celebrate. Especially if your heart is feeling tender, it may be best to be with people you feel safe around and who fully support you.

Self-reflect Through Journaling

Journaling is my favorite self-help tool! When I write down my feelings and thoughts, it immediately lightens the weight on my heart and mind.

I try not to use it to complain about others though. Instead, if I’m writing to help heal a relationship I try to write about my experience without blame. This helps me to see the situation from the other person’s perspective and to see how I may have contributed to the unease.

Using journaling to shift your perspective may be all you need to create more space for joy!

Lift Your Mood With Essential Oils

Aromatic use of essential oils, perceived through olfaction (smelling), immediately effects the limbic system of the brain where we experience emotions and can create new memories about past experiences.

I know many people choose to drink a lot of alcohol at events, you know, “liquid courage” and to provide some distance from uneasy feelings that may come up. Oils help you to experience these uneasy feelings but then create an experience that helps you surpass them. So, using oils to lift your mood is a much healthier approach than intoxication!

The oil blends I go to when I’m feeling low are dōTERRA’s Consoleand Forgive . They promote feelings of comfort, hope, patience, and contentment.

You can also try diffusing the blend below. Ylang ylang is especially nourishing and resonates well with the heart.

Lovingkindness meditation

Metta, or “lovingkindness” meditation is a very effective way to heal your own heart and your relationships. I wrote about it at length in How To Keep Your Heart Open and Bright With Lovingkindness Meditation.

If you can carve out 20 minutes in your day, try the guided practice below and follow up with a brief journal entry about how it went.

Seek Out Energy Healers

Qigong & Reiki practitioners, Acupuncturists, Shamans, and Hypnotists can help you clear energetic & emotional blocks and allow your heart heal on a very deep and profound level.

If you need any help finding a practitioner in the U.S., please let me know. I would be happy to connect you.

Spend Time With Your Spiritual Family

By doing all the self-reflection work above, it’s probably clear by now who the people are who fill your heart with joy. Maybe it’s a group of work friends, a church group, a support group for moms, a grief support group.

For me, I love to reach out to my yoga family of fellow teachers because they understand me in a way that even my closest family members do not (and that’s okay!).

Let this group of friends be your spiritual family. You can lift each other up and show others how deep connections at this special time of year are what really matters.

Do you have anything to add that will help our hearts heal this holiday season? Please spread the love and let us know!

Environmental Concerns, journaling, Kids Health, Natural Remedies, Parenting, Personal Development, Toxin-free living

How To Trust Your Parental Instincts

Trust your parental instincts

Do you trust your parental instincts? Does parenting in this modern age overwhelm you? It’s my hope that I can guide you just enough in this post so that you can start trusting your inner voice more.

I’ve been on a roll here, advising about environmental toxins like chlorine, harmful foods like sugar that damage gut flora & immunity, and how to heal without harmful pharmaceuticals. These are things that I think parents may want to know about as they try to keep their families well. With each discussion, I’m offering holistic alternatives and wisdom from Traditional Chinese Medicine. It’s my hope that you’ll learn how to prevent or deal with these challenges in a natural and effective way.

It occurred to me today that even though my focus is on helping you find solutions, that the vibe here may still be very “doom & gloom”. This may be especially if you become easily overwhelmed with parenting and health advice.

Who’s Parenting Advice Do You Follow?

I’m reminded of an article that came out a year ago, “Excuse Me While I Lather My Child In This Toxic Death Cream” by Sarah Kallies.  Many moms can relate as she vents her frustrations with life that has “too many rules about food… hygiene… clothing… education… development… medication… sleep… playtime… friends… car seats… breastfeeding… child-wearing… and TV.” She says that “this world will make you crazy if you aren’t there already.”

Kallies has a point that focusing on all these rules about what others think you should do can make you feel bad about your parenting choices.  I see other parents who are just as frustrated. I honestly do not have the same stress about these choices though!  Learning how to keep my family happy & well is actually enjoyable for me.

Why Do Many Parents Have A Hard Time Trusting Their Instincts?

I believe the main reason we’re challenged with information these days is that we’re out of touch with how to sustain our health for ourselves and our family on a very basic level.

We are no longer responsible for foraging or growing our own food.  We don’t know how to make our own clothes.  Most people can’t  imagine living without electricity, dependent on the sun’s schedule. We don’t have generations of family helping us with childrearing. We’re expected to sit back and let government officials & intellectuals tell us how to eat, sleep, and parent. The groups that we do find solace in are usually other parents who are just as confused about making choices for their kids (not very helpful).

Why I’m So Comfortable Making My Own Choices 

I am not a perfect parent, teacher, or health practitioner, but I’m very secure in these roles.  This is because the choices I make are aligned with my deep-rooted values. I rest knowing that our species has survived thousands of years by living in harmony with nature, by listening to our instincts, and valuing traditional healing arts & ancestral wisdom.

My instincts led me to find a natural parenting approach based on attachment parenting principles.  I breast-fed my son until he was 4 1/2, co-slept as long as he needed it, wore him in a pack constantly as a baby, and let him feed himself when we introduced foods (baby-led weaning). We value natural immunity, organic whole food, and unstructured learning too.

While it has felt like I’m going against the grain socially, parenting itself has been fairly easy. I feel like I’m going with the flow as my son develops beautifully. Each day I feel validated that I’m doing what’s best for him.

I know that my husband and I are responsible for the care of my son, not the government or doctors. And my instincts say that there is something seriously wrong with the Western medical approach to wellness, the U.S. dietary guidelines, and the toxic constituents in our medications & water supply.

When I hear about things like the toxic ingredients in sunscreen, I am not surprised  because I’m aware that many products on the market have not been rigorously tested and safety is questionable.  Instead of throwing up my arms and saying “well, everyone else is using it and we’re going to die of something anyway!”, I take action to avoid it.  For again, I’ve thought long and hard about how our ancestors dealt with sunny days back on the plains. They got just the right amount of sun to stimulate vitamin D production, covered up when their skin started to burn, or found shade when it was overwhelming. 

How You Can Learn To Trust Your Parental Instincts Too

You and I probably have enough in common if you’re still with me this far into the post.  I know my values are not completely the same as yours though, and I would never want to impose mine on you.  I want everyone to feel successful in life and would encourage you to think deeply about what you care about as a parent and a human in this modern age.

To help get in touch with your instincts, I first recommend you do some journaling to answer these questions.

  • What do you value?
  • What are you concerned about?
  • Are these gut feelings?
  • What are your own gifts?
  • How do you contribute to the world?
  • Are you living authentically?
  • How do you connect with nature?
  • Can you picture yourself living long ago, capable of taking care of yourself & family?
  • How would you have dealt with not having our modern conveniences?
  • Are you vigilant about dangers in the environment or assume that everything we’re exposed to is safe?
  • Do you feel qualified to make health choices for your family, or always refer to a Medical Doctor?

By answering these questions, it should become clear whether you trust yourself or not.

If you don’t use your instincts to care for your family, but want to, I suggest finding a group that has a similar goal or a book that can help you tap into your inner wisdom.

These are the resources that helped me immensely…

Mindful Parenting Groups

Mind Body Moms

Insight Meditation Center (Redwood City, CA) Youth & Family Programs

Attachment Parenting

Attachment Parenting International

Breastfeeding

The Womanly Art of Breastfeeding by Diane Wiessinger

KellyMom

Traditional Living & Diet

Nourishing Traditions by Sally Fallon

Primal Connection by Mark Sisson

Concerns About Environmental Toxins

Environmental Working Group

March Against Monsanto

A Voice for Choice

I also have a free guide for you that can help you care for your child, based on ancestral wisdom:

10 Ways to Boost Your Child’s Health & Maintain Your Sanity!

I would love to hear about your experience as a parent and making choices for your family. Are you in touch with your instincts?  If you have information that can help other parents,  please let us know in the comments!

Well wishes to you all…

Essential Oils, journaling, Kids Health, Meditation, Natural Remedies, Seasons, Summer, Traditional Chinese Medicine

7 Solutions for Summer Sleep Struggles

For many families, long summer days mean confusing, restless nights. The young ones wonder, “How can it be time to sleep when it’s still so light outside?”, and bedtime becomes more of a struggle than usual. I have 7 solutions for summer sleep struggles, insomnia, and unsatisfied sleep that have helped my family and can help yours too.

My son has always had a later bedtime, usually going to sleep between 9:00-10:00pm and waking between 7:00-8:00am (reasonable, since we homeschool). One would think that the Summer would have little affect on him and other night owls, since it’s dark at their actual bedtime. But it just not true for us and unfortunately bedtime is starting to creep past 10:00pm.

It would be much easier to let go of these rules during the summer, but I think it’s still important to strive for a reasonable bedtime to maintain a healthy circadian rhythm. We stick pretty close to all the suggestions I mentioned in Natural Sleep Remedies, Part 1: Finding Your Rhythm , especially:

  • Waking with the sun, without an alarm
  • Getting plenty of outside time in direct sunlight
  • Not having a protein overload at dinner
  • Avoiding sugar and any caffeine-containing foods
  • Turning off all screens by 7:00pm
  • (Trying to) go to sleep before 10:00pm

But the energy of Summer is so Yang, so intense, that it may overpower a person’s ability to settle, especially children who are very Yang and excitable themselves. And when it’s hot and muggy, the environment is not conducive to cuddling up to sleep anyway.

 

Try these 7 Solutions for Summer Sleep Struggles

1. Adjust Diet for Summer

In Traditional Chinese Medicine (TCM), we recognize that certain imbalances occur in different seasons. In the Summer, the ruling element of the season is Fire and the Heart is the organ & channel that becomes easily imbalanced, showing up as insomnia, restlessness, hysteria, mania, hot flashes, dry mouth, palpitations, etc.

The best way to get ahead of any imbalance is to eat in harmony with the season. Your family is probably craving more raw, cooling foods (especially juicy fruit) that are out at the Farmer’s Markets at this time. It’s great to indulge in watermelon, cantaloupe, berries, grapes, kiwi, cucumbers, fresh fruit popsicles, dandelion & other seasonal greens, and seafood. But we need to be careful to not overindulge in eating fruit, and balance out the sugar increase (and possible insulin surge) with plenty of fat, which I’ll address in next week’s post.

Most of us do best to reduce or avoid warming, stimulating foods at this time. Onions, garlic, peppers, ginger, fried foods, and chocolate hamper a person’s ability to cool down and rest at night.

2. Hand & Arm Massage to Pacify Heart Channel

Try massaging the inner arm on the pinky finger side against the Heart channel to sedate it, meaning, massage from the pinky up toward the armpit.

 
Heart channel arm massage for summer sleep struggles
 
 

If your child become ticklish as you move up toward the arm (thereby getting excited, which we DON’T WANT at bedtime), then just give them a hand massage and stretch the arm instead.

 
Heart channel arm massage for summer sleep struggles
 
 

3. Acupressure to Calm the Mind & Spirit

We covered many acupressure points that help induce a sleepy mood in my Stress-Relieving Acupressure for Moms Guide. These are for general relaxation as they help “calm the spirit” as we say in TCM.

You may also want to press along points on the Heart channel, especially Heart 7, which lies on the medial aspect of the inner wrist. It’s said to calm the Shen (mind & spirit), pacify the Heart and clear the channels .

 
Heart channel points for summer sleep struggles
 
 

Of course you can also work with a TCM practitioner to address a Heart Qi (energy) imbalance with acupuncture and herbs as well.

4. Spritz or Massage with Peppermint on Hot Nights

When it’s too hot to settle in bed at night, many parents I know like to use peppermint essential oil to cool down. Because heat rises and we see this with energy in TCM too, I like to use mint on the forehead, scalp, neck, chest, and shoulders to cool the upper body and move heat down and out.

5. Warm Epsom Salt Baths or a Foot Soak

Magnesium in Epsom salt is easily absorbed through the skin via baths and has been shown to reduce cortisol levels, helping one shift to the parasympathetic nervous system where we rest and digest. Your kids may be taking many baths & showers if they’re also swimming in the Summer months. So if they are resisting a bath at nighttime, consider a simple Epsom salt foot soak instead.

Warming up the feet will also help to pull down hot energy from the upper body, creating a feeling of being grounded & centered, which helps when going to sleep. Lavender is a wonderful calming essential oil that can be added to the bath.

6. Yoga Nidra for Kids’ Sleep Struggles

Yoga Nidra is a relaxation method for the body and mind that helps one shift consciousness, resulting in a deep restful sleep. Some children may love this. Others may have a hard time laying still for this. You may need to get creative to make it more interesting for your child.

Here is my recording of Yoga Nidra, geared toward adults. If it becomes part of your personal nighttime routine and you find value in it, it will be easier for you to introduce it to your child. You can adjust it by working with fewer body parts or just using touch, instead of speaking, to communicate awareness of your child’s body to them.

7. Journaling to Process Summer Excitement

Some kids have a hard time shifting to bedtime because they don’t want to stop playing or they can’t shut off their minds, especially as they get older (many adults reading this have this issue too!) Even once in bed, they may have a hard time letting go of ruminating thoughts, like revisiting events of the day that caused uncomfortable emotions (like shame and embarrassment).

For whatever reason your child is struggling to sleep in the summer, writing thoughts in a private journal or drawing a quick picture can really help. I’ve been suggesting this to my son a lot lately and it really helps him when he’s afraid to lose a vision of something he started doing right before bed.

Of course, you may want to try a longer bedtime period, relaxing in the bedroom with the curtains tightly shut, lighting low (but enough to read mellow bedtime stories) in addition to all the suggestions above.  When my husband and I are diligent about these points, then bedtime is usually quite enjoyable!

Do you keep a bedtime for your kids during the Summer? Are they having difficulty settling down at night? Please let us know in the comments if you have any suggestions that can help these kids rest well!

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7 solutions for summer sleep struggles
Emotional health, journaling, Meditation, Parenting, Personal Development

Grateful Heart, Joy-filled Life

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From @falconhealingarts on Facebook

If you change your attitude to one of gratitude, you’ll start noticing more positive changes in your life. Below are some ideas for you, practices that I do myself each and every day to develop a grateful heart!

Why Developing Gratitude is So Important 

During a parent class at my son’s nursery school ages ago, we had to choose just one characteristic, from a humongous list, that we thought was most important for our child to develop.

In my group, I remember the other parents choosing “independent”, “motivated”, and “organized”. We all agreed that these were wonderful characteristics to develop and would lead to successful lives for our children. The parents said that children with these skills would be “easier” to manage.

I was last to share and declared that “grateful” was by far my first choice. The other parents didn’t nod as agreeably and looked a bit puzzled, wondering how gratitude would get my son far in life.

I explained that someone who is truly grateful appreciates all that has happened in their lives, values their relationships, and has an internal motivation to pay it forward with kindness. People need this shift in attitude and thinking to really enjoy life.  That is what I want for my son more than anything: a love for life.

I said a lot more that seemed profound at the time (perhaps only to myself, but that was okay)! I was grateful for the exercise, for the clarity of discovering what I wanted to model for my son.

Why is Developing Gratitude So Challenging?

I know, sometimes it’s hard to feel grateful. When we experience sorrow or see others suffering, we tend to focus on what we feel is wrong with the world.

Feeling grateful does not mean than we endure injustice. But we can be grateful for even the most unpleasant circumstances if they urge us to make meaningful changes in our lives and the lives of others.

Sometimes it’s political unrest that motivates you to become more involved in your local government. Maybe it’s a decline in your health that prompts you to make changes in your lifestyle. Perhaps the loss of a friend or family member makes you realize that life is short.  Then you’re prompted to spend more time with loved ones and live life to the fullest. We can be grateful for all these experiences.

You may wonder why you should take my advice on this. I am certainly not all-knowing. But as a yoga teacher, I feel it’s my duty to offer this advice. The entire training in yoga is about remaining open in the body, heart, and mind, regardless of circumstances. We develop this training for the rest of our lives.

Our work is to live fully in the present moment, even the most dreadful, boring, and seemingly meaningless moments. To do this, we’re required to make peace with the past and admit that whatever happened led to this moment, right here, right now. We can remain hopeful and positive about the future knowing that everything to come has a purpose.

In Yoga, we respect our lineage of teachers who have passed on this wisdom and most of us express our gratitude for them and the practice itself whenever we come to the mat.

How To Develop an Attitude of Gratitude Every Day

  • After getting out of bed each morning, touch the floor or even bow down on the ground and give thanks for the new day given to you. 
  • Read this post & listen to the meditation below that will help you develop a grateful mindfulness practice. 
  • Say grace, sing a song, or simply take a moment of silence before eating a meal. Bring to mind the animals, plants, farmers, and workers who provided the food. Thank the cook, even if it’s yourself. And when preparing a meal, think about the people you are cooking for, how you feel grateful that they are in your life and feel pleased that this is one way you can express your gratitude and nurture them. 
  • Pause before exercising or whenever you’re especially mindful of your body. Appreciate it’s strength and endurance, even if it is not what it once was. 
  • Stop complaining!!!
  • Try to hang out with people who inspire you to keep your heart open. 
  • Generosity and gratitude go hand in hand. When you give someone your time, effort, or even money, you are valuing their services and expressing your gratitude. Think about this when you’re donating, volunteering, or do any kind of shopping. 

Do you have ways that have help you develop a grateful attitude?  If you have anything to add to this list, please let us know in the comments!

I value all of you and am so delighted to have you in my life. Happy Thanksgiving every day!

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Brandy Falcon, L.Ac., E-RYT

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