Shiatsu in Bristol, UK, Julie F. Decarroux, MA, MRSS (T), phone: 07 845 80 40 15, email: julie@shiatsu-bristol.com E-mail: julie@shiatsu-bristol.com

Tips for Health

Do - in (self shiatsu!)

A fantastic self-treatment to release tension at the end of the day, or to energise yourself in the morning!

Standing up, feet hips width apart, knees unlocked

  • "Rain drops" over the top of your head , with your fingertips, keeping your wrists loose. Move your head around so your whole head gets a massage.
  • Forward neck stretch : Tilt head forward and interlace your hands behind your occiput. Use the weight of your hands to get more of a stretch.
  • Side neck stretch : still looking ahead, tilt your head to the right side, and place your right hand over your head. Use the weight of your hand to get more of a stretch, whilst reaching away with your left hand. Same other side.
  • Shoulder massage : tilt your head to the right, and apply loose fists / karate chops on top of left shoulder.
  • Loose fists down the inside of arms, and up the outside , to encourage the flow of energy in the 3 yin (inner) arm meridians and the 3 yang (outer) arm meridians. A couple of times on each arm.
  • Repeat other side
  • Shake out your arms and sigh loudly!
  • Loose fists on chest and around ribcage
  • Gentle loose fists down muscles of lower back
  • Rub sacrum with knuckles , moving your body up and down.
  • Fists on buttocks (can take a lot of pressure!)
  • Fists down outer sides of legs and up inside of the legs , to encourage flow of energy in the 3 yang (outer) leg meridians and 3 yin (inner) leg meridians.
  • Shake out legs and arms !

 

Five ways to improve mental wellbeing

1. Connect

With the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community.

Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.

2. Be active

Go for a walk or run. Step outside. Cycle. Play a game. Garden. Dance.

Exercising makes you feel good. Most importantly, discover a physical activity you enjoy; one that suits your level of mobility and fitness.

3. Take notice

Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are on a train, eating lunch or talking to friends.

Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

4. Keep learning

Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food.

Set a challenge you will enjoy achieving. Learning new things will make you more confident, as well as being fun to do.

5. Give

Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in.

Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and will create connections with the people around you.

From: www.neweconomics.org

 

Breathing for lack of sleep and anxiety

If you haven't been sleeping well or enough, if you can't fall asleep, or if you're feeling a bit panicky, try this:

Breathe in through the nose on a count of 7.

Breathe out throught the nose on a count of 11.

You could also do breathe in on a count of 5 and breathe out of a count of 8 if that is easier.This breathing technique is used in self-hypnosis. It gently focuses your mind, helps you to switch off and relaxes your muscles. It tells your brain to go into resting and relaxing mode. I personnally often use it and i'm always amazed at how helpful and revitalising it is. You can do it lying down or sitting. I often do it on the train!

It is said that 30 min of self-hypnosis breathing is equivalent to 4 hours sleep!

Try it and let me know what you think!