For a person struggling to sleep, it sometimes feels as if a good night’s sleep will never happen. Well, I don’t believe that. I’ve had too many client partners journey down the path to good sleep habits.
- Regular reflexology sessions really help. Begin with three reflexology sessions a week. After the first week, cut back to two sessions a week. Try to get two sessions a week for two months. Then, cut back to one session a week and continue with this weekly schedule until better sleep habits begin to be a part of your life. Then, you can cut back to a session every other week for awhile. Regular reflexology sessions definitely encourage sleep, glorious sleep.
- Self Reiki offers a better night’s sleep. Whenever you wake up in the night and think you’ll never be able to go back to sleep, spend a few minutes offering yourself a Reiki session.
- Write a sleep meditation for yourself which you can use when you are awake at night. Recite this meditation to yourself when you can’t sleep. Edit it over time until you feel you have it just right. In this meditation, you want to tell your muscles to relax so you can sleep. Tell your body that you are surrounded by a relaxing light that will encourage and support your sleep for the remainder of the night.
- If you feel hungry when you wake up in the middle of the night, fix a small snack for yourself. You don’t want to have an entire meal, or even a large snack, but a small serving of yogurt or a cup of a relaxing tea can coax you back to sleep.
- Try not to let yourself be overcome by worry. Sometimes urgent worry can keep you from returning to sleep when you wake in the middle of the night. Realize that the worry will seem smaller in the light of day.
- Do not let your thoughts control your night and your ability to sleep. After all, they are just thoughts. Let them slip away into the night.
- If you feel you cannot return to sleep, get out of bed and read for a few minutes. Then, maybe you will feel more like sleep when you return to bed.
- Gentle yoga before bed helps.
- Finally, give yourself permission to rest and to sleep.
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I can blog posts until the end of time and never overestimate the benefits of a good night’s sleep. A healthy night’s rest is one of the most important things a person can do to maintain a youthful appearance and lifestyle.
- Sleep Improves your Memory. As you sleep, your brain organizes your memories for you.
2. Adopt a Sleep Schedule. Try to go to bed and get up at the same time every day. As you work on your sleep schedule, allow yourself eight hours sleep in every 24-hour period. This can be a real help because your body will soon prepare itself to sleep in the evenings when it’s time to go to bed. Your circadian schedule will really help you out here.
3. Make your bedroom dark at night. It’s easier to sleep in a darkened room. The darker you can keep your bedroom at night, the better.
4. Check your meds. There are many meds which can interfere with your normal sleep. Check the meds you’re taking. Change out any meds and/or foods and beverages which might be the culprits.
5. Nothing is more likely to induce sleep than being in the dark. Night time is when we produce melatonin.
There are things we can do to encourage sleepiness. When night approaches, keep your lights down low and avoid overhead lighting. Use dimmer switches on lights and lamps.
While you are enjoying a calming evening in a darkened room, this is a good time to enjoy softened and restful music. Or, this is a good time to do some gentle yoga stretches. Or, this is a time to do some calming breathing. Finally, this is a good time to enjoy the cool stillness of the night air, the stars in the sky, a moonlit night.
But, whatever you do, include darkness as part of your nightly routine.
6. High Blood Pressure? Sleep helps lower blood pressure and elevated stress hormones. Get treatment.
7. Valerian has a reputation for improving sleep quality. Taken properly, this may work for you.
8. Anxiety, Depression, and Tension are three common causes of insomnia. If you think you suffer from one of these, get treatment. Treating your anxiety, depression, or tension may well take care of your insomnia issues.
As you try out these different tips, remember that getting from insomnia to a good night’s sleep is a journey. You’ll find things that work and things that don’t work. And, none of it will work or not work 100% of the time.
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Thanks for reading the book.
More and more people seem to be suffering from lack of sleep. Stress is overtaking our lives, it seems. About a third of the people I encounter are battling insomnia. But, stress isn’t the only cause of insomnia. Low levels of estrogen and thyroid can rob you of your sleep. Adrenal imbalances prevent sleep. Nutritional deficiencies contribute to insomnia. And on and on and on…
With this article, I offer the first in a series of posts dedicated to suggestions you can use to assure you a better night’s sleep. You may have some client partners to share this information with also.
Some suggestions may be things you already know about. That’s okay, it’s always nice to review and update information you may have forgotten you know.
Other suggestions will be new. That’s good, too. It’s always nice to add new skills to your tool box.
But, whether they’re tried and true, or brand new, give them a try.
- Simplify your bedroom. By that, I mean: Move all your electronic devices out of your sleep space. Computers, phones, TV’s, etc., emit signals as well as lights which can disturb a good night’s sleep.
- Hide your alarm clock under your bed or in your closet. The last thing you need on a sleepless night is to be continually reminded of how quickly or slowly time is passing.
- Regular Exercise is important. Try to get at least twenty minutes of exercise daily. This habit will not only help you sleep better, but it will help you feel better during the day, too.
- Avoid caffeine, alcohol, and tobacco in the evenings. I know this sounds super boring, but this suggestion is both real and completely spot on. As evening approaches, drop the coffee, and go for other foods and beverages which are relaxing. One of my favorite bedtime snacks is a small container of plain Greek yogurt topped with whipped cream. It’s nutritious, delicious, and it never keeps me awake. If I wake up in the middle of the night, I eat this as a snack to help me go back to sleep.
- Then, there’s the old tried and true Usui Reiki Therapy. When a client complains of insomnia, offer to teach him/her Reiki. I find Reiki to be one of the best sleep aids out there. When I use Reiki as as way of going to sleep, I never make it through a session. I’m always asleep in less than 20 minutes.
- Develop winding down habits to help you prepare to be sleepy as you go to bed. This may mean a guided meditation, calming music, warm bath.
- SKIP THE SLEEPING PILLS. There are many herbal and nutritional preparations that may work for you. Try them out until you find one you like best. For your first selection, you may want to try melatonin, a product which should be taken about an hour before going to bed. Melatonin is not a sleeping pill. It will only work if you have a low melatonin level.
- Start paying attention to your sleep habits by learning when you go to bed in the evenings. Your goal is to be able to allow yourself about eight or so hours to sleep each night.
Finally, I don’t know about you, but I hate the way I feel when I don’t get enough sleep.
Thanks for reading the first in this series of sleep promoting posts. Insomnia is so prevalent these days. It’s accompanied by depression and anxiety.
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Check in regularly to learn more things you can do to get a good night’s sleep.
PS: I have more information about insomnia in my book.
At the end of each and every day, it’s important to release all the client partners you worked with, spoke with on the phone, booked future appointments for.
Release the person, the session, the issues, into the universe.
Throughout the day, you do what you can for your client partners. At the end of the day, It is time for them each to accept your healing and go back out into the world.
Each person and his/her issues are now separate from you until the next appointment.
Releasing your client partners at the end of each day is important for them as well as for you. For one thing, when a person comes for a session, it’s important that she/he become separate after the session. This separation promotes healing. .
One easy way to release your client partners is to cut the cords at the end of the day. An easy way to do this is to visualize the cords connecting you with your client partners. Now, take a pair of beautiful, golden scissors and snip them.
A second easy way is to offer a releasing meditation at the end of each day you work. You can write a releasing meditation to use just for this purpose.
A third way is to offer a releasing ceremony. To do this, simply write your own ceremony for releasing your clients. To end the ceremony, drape a special closing cloth over your healing table. Leave this ceremonial cloth on the table until you remove it when you return to work the next day.
A fourth way is to find a piece of music which signifies to you an ending. Play this music for a few moments at the end of each work day.
Smudging is also an effective way to end your day.
Essential oils are important also. Suggestions include frankincense, Idaho balsam fir, lavender, myrrh, palo santo, patchouli, and sandalwood.
Reiki is always appropriate for ending your day. A self-reiki session is a meditation in itself. Reiki the space you worked in all day.
So, here you have a selection of options to choose from. Over time, you may vary your releasing techniques. Experiment. Find out what works best for you.
Thank you for reading this reflexology article.
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Reflexologists, body workers, healers, whatever the title…we all have days when the clients seem to be lined up outside the door in an unending line.
OR, one client comes in for an appointment and it turns out to be a challenging day.
So, whether it’s one client or ten..days can be challenging.
What is a reflexologist to do?
One thing I do, no matter what, is take a power break.
A power break manifests itself in many ways:
- A short meditation of two or three minutes can completely change the energy – not only in your space, but in you as well. This meditation can stretch beyond the three minutes if your schedule allows. Do you have even fifteen minutes? Go for it!
- Take a clean air break and step outside for a moment or two. Breathe deeply. Enjoy the day – whatever it is. It doesn’t really matter whether you step out into the most beautiful day of the year or walk out to greet a major storm. The important thing is that you have stepped out of your space into the world for a moment.
- Find a quiet corner, lay down on the floor and prop your feet up the wall. This posture, for two minutes can change your energy dramatically. It can rejuvenate you for the rest of your day.
- Walk around your area for a moment and just do nothing. Walk around aimlessly. This will allow you to empty your head in a way no other activity can.
- Can you nap for two minutes? I’ve learned to do this and it is very refreshing. The ideal nap is fifteen minutes or more but two minutes can go a long way if it’s all you’ve got.
- Give yourself a quick Reiki session. A few minutes of Reiki therapy will offer much rejuvenation.
- Cut the cords. This is easy, quick, and very effective. Whenever you meet with another person, no matter how briefly, you connect on spiritual and emotional levels. When you cut the cords, you sever this connection. This cutting of the cords is important at least at the end of each day. Cutting the cords after each appointment is a positive move. Think of these cords as different colored ribbons attached at each end to you and the other person. Cutting them will offer a release for you which can be freeing.
Whatever you do, choose an activity you can rely on for rejuvenation, relaxation, stress release. Make this power break part of your day, every day.
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Artwork provided by Jennette Nearhood.
Book Cover designed by Sangi.
Reflexology blessings to you!
Working a full day is challenging. Only another body worker or healer knows what a day full of appointments means to you, the reflexologist – physically, spiritually, mentally, emotionally.
There are things you can do to minimize the fatigue encountered on just such a day.
One thing you can do that will help immensely is release the appointment when your client partner’s session comes to an end.
What you want is to release the person, the issues, the intention, the time spent to the universe.
When you do this, do not forget to “cut the cords” between you and the person to emphasize that the session is over.
You have done what you can for this person in the time allotted during the session. It’s time now for him/her to accept your healing efforts and return to the world.
Once you release the person, both the your client partner’s body and issues are gone from you until the next appointment.
The whole release may not take but a few moments. A suggestion is that you write a script for release and mentally repeat it as each client partner leaves your table.
If you are a ceremony person, you may write a ceremony of release to practice in your space at the end of each shift. This ceremony may include essential oils, smudging, prayer, Reiki therapy.
This releasing gesture seems easy enough but many people don’t do it. This release makes a difference in your health, your energy, your career.
Whatever you do, it’s important to release each and every client partner who comes to your table.
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Jennette Nearhood provided the artwork for this blog.
When you look at your calendar for the coming week…where are YOU on the schedule? If you are not on the schedule, you are not doing the basic self-care things things to protect your career. Self-care is the difference between a two-year career as a healer and a twenty-year career as a healer.
You are the healer. You join the professional organizations. You pay your taxes. You make sure your office is “just right”. You take continuing education classes. In short, you do the things necessary to protect your business.
But, what about you: your body, your spirit, your emotional strength, your thoughts? Where are they lined up here with the bills and the available appointments, and the marketing activities?
For many healers, body workers this is the most difficult thing to do on the entire list. As reflexologists, we’re accustomed to give, give, give. And, we enjoy giving. Obviously we enjoy giving or we would never have taken even the first class.
The bottom line here is that you commit to your own private, inner, personal wellness when you receive a weekly session. You also set an example for your client partners.
Things you can do!:
Begin by filling your spiritual tank. Schedule a session for yourself each week. Every week. Do something. Get a massage. Get a Reiki session. Schedule a session with a shamanic healer. Try out that new chiropractor who just moved into your neighborhood.
Do something! The important thing is to get on someone else’s table at least once a week.
Personally, I receive an hour-long Reiki therapy session every week…no matter what. I also receive a reflexology session every week. The work I do the rest of the week is much better for this hour which I invest in myself.
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Improving your health means doing lots of different things over time to feel, think, look, and act better. Cleanses are popular change-of-season ways to offload toxins collected in the body over the past weeks and months. They work well in conjunction with reflexology sessions which offer a mild cleanse as well.
Water is one of the best cleanses out there. A one-day water cleanse is easy, fast, cheap, and effective.
Begin your cleanse day with a large glass of water. Add a slice of lemon if you want. Then, throughout the day, drink a glass of water. You want to drink at least one large glass of clean water every half hour.
But, of course, the cleanse doesn’t have to be water. Raw, organic, juices of all kinds make good cleanses. A juice cleanse is best if the foods used are organic, fresh, cold pressed, and raw. When the juice meets these qualifications, the most nutrition is available.
Avoid processed, pasteurized, juices if you possibly can and try not to use anything with a shelf life of over two days.
One of the easiest, fastest, cheapest, most effective ways to improve your general health is with cleanses. In my book “A Healer’s Handbook” I write about intestinal, liver, and lymphatic cleanses. But, there are other cleanses out there.
A reflexology session offers a cleanse. Your regular clients receive a mild cleanse regularly as part of their visit.
When you offer reflexology to client partners who are cleansing, please focus on the intestinal tract, the lymphatic system, and focus on the liver.
Remind them of this bonus as you offer them a drink of water at the end of the session.
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“A Healer’s Handbook” is available on Amazon, Nook, and http://www.thurmangreco.com
I estimate that one third of your client partners have problems sleeping. Many of them have just given up on getting a good night’s sleep. This is not a good thing because there are many things that a person can do to sleep well…every night, not just once in awhile.
A person who gets enough sleep looks and acts healthier because there is more energy available to do the things to get through the day successfully. So, here are some suggestions that have proven to be successful. Try them. Share them.
- Receive a reflexology session every week. People who get reflexology regularly tell me they sleep better. This is important for practitioners, too. I receive a session weekly. It’s one of the most important things I do in life.
- Reiki sessions are wonderful for sleep. Do you teach Reiki? Attune your clients to be reiki practitioners so they can give themselves sessions every night when they go to bed. Sleep is sure to follow. A well intentioned Reiki therapy session is better than a sleeping pill.
- Have a regular sleep schedule so that you go to bed every night at the same time. Schedule your evenings so that you plan on sleeping 7-8 hours every night.
- An hour before going to bed, turn off loud music, scary TV shows, and consciously wind down.
- Do you have a lot of things to do tomorrow? Before you go to bed, make out a list of all the things you have to do tomorrow. Then, put that list in another room and forget about it until tomorrow.
- Make your bedroom a sanctuary for sleep. This means moving all the clutter and junk to another part of the house. That includes the TV and anything else that is a sleep distraction.
- Take a look at your bedding. When was the last time you bought pillows, sheets, blankets? Does your mattress sag in the middle? Are you sleeping in worn out sweat pants with holes? It’s time to focus on sleep-inducing comfort.
- Get a pen and journal notebook. Early in the evening, every evening, spend a few moments writing about one thing that you feel thankful for.
Thanks for reading this blog post. I will be offering more sleep tips throughout the coming year.
The book “A Healer’s Handbook is available as an ebook on Amazon an d Nook. The paper version is available on my website: thurmangreco.com. So far, the response to the book is very positive.
For starters, the natural inclination is to just not touch the feet. Don’t worry. Use an antibacterial spray on the feet to clean them off. Wear gloves if you are worried that you’re going to “catch” something.
Remember this: A person with sweaty feet is a person whose Adrenal glands are in serious passing gear.
There are several things your client partner can do. We can’t prescribe these things but it’s nice to know what they are: soak the feet in salt water to change the bacteria, rub the feet with alcohol and let it dry, change shoes and socks often, and spritz with cleansing spray whenever possible.
Suggest a visit to a podiatrist to make certain there are no infections, etc. Whatever the condition, you still have a person with serious spiritual conditions needing your attention regularly.
SYSTEMS TO WORK: adrenals, nervous system, immune system, urinary system, digestive system with emphasis on the liver and the solar plexus.
ESSENTIAL OILS: bergamot, Roman chamomile, frankincense, lavender, marjoram, wintergreen, myrrh, rosemary, sandalwood, thyme, ylang ylang, and spruce.
Thanks again for reading the blog. Our next post will focus on Swollen Ankles and Feet.
As always, this post comes to you from my healing space in Woodstock, NY.
Peace and food for all.