what to consider before opening

I hope this finds you all well, and staying safe. Thank you for reaching out and checking on me over the past months as we all are doing our best to keep each other healthy (and sane), it has been wonderful to hear from you.

The governor is asking we continue to:

• limit visits to higher risk populations, 
• limit gatherings,
• limit travel, 
• increase hygiene, cleaning and sanitation, 
• telework when possible, 
• stay home when sick, and 
• wear face coverings when in public.

As our governor and counties begins to lead us through "opening" the state, I wanted to share with you what that is projected to look like, following guidelines put forth by the governors office for personal service providers (like me). Personal service providers will not be able to resume work until their county is in Phase 1. As I am sure you already know, Multnomah Country has not yet open to Phase 1. I don't know when we might achieve that. And, it is important to note that the governor might reinstate closures to non-essential business if COVID-19 cases begin to increase.

This uncertainty as a business owner is very difficult. And I am asking myself the question, is going back to work worth the risk for you and your families or for me and mine? Some of you might be saying, Yes! I am in desperate need of a massage. And I hear you -I haven't seen my genius massage therapist since March and am feeling deeply the importance of regular bodywork for my physical, mental and emotional health. Though I am having a hard time negotiating the risks to do this work.

When the timing is right, and I secure a new studio location, adequate PPE and cleaning and sanitation supplies our sessions might feel very different to properly implement safety and sanitation protocol set forth by the state, and recommended by ABMP. A draft version of what you might expect is after the jump.

In addition, I want to let you know that I am feeling pretty cautious. I am in deep acknowledgement that this virus will be with us for some time, and that we will as a community and society be greatly impacted by it -but we can help to shape what that impact is by really sitting with our own expectations and our own desires.

I will continue to stay in touch periodically as we learn more, as the situation becomes more clear. Please feel free to reach out. I am here.

Take care.

starry lunch walk

take a walk

On a Fall walk between clients today. This transition from the constant-go of Summer has made me slow down, mind the shift of light and earth, and reset intentions.

peace, peace

Deep breath, ground in. This is the beauty to witness on my self-care morning. I am counting the good things.

Breathing Into It

You might have heard your practitioner say -just breathe into it- as a hand painfully digs into your pectoralis minor, or a needle is pressed into a particularly tender point. You might believe the patronizing and cruel suggestion to breathe couldn't possibly help. Breathing is an involuntary action, but when we bring awareness and intention to this action we can alter our pain perception, and remind those muscles (that we never told to fire) to let go.

Breath is the foundation of living. Respiration provides energy required for growth, repair and movement. It brings nutrients in and aids in the removal of toxins. Awareness of the breath allows us to activate deeper, diaphragmatic breathing. This is respiration using the diaphragm, the deepest abdominal muscle.

Lately, I have been working on breathing exercises with clients who are experiencing chronic back pain. More often than not, when we think breathe, the lungs and rib cage move, and only in the front-side of your body. Because the diaphragm is such a unique muscle, it attaches to the entire circumference of the inside of your ribs, and to your spine. When properly activated the diaphragm moves all of those structures, on all sides of the body.

Try it! It is easiest laying down on your back, with your knees up, feet flat on the floor. Inhale low into your stomach. Exhale bringing your stomach back in. Use the floor to expand your back into as you inhale. Exhale. Find a slow, rhythmic pattern to your breathing, using a count of 2 or 4 to inhale, then exhale for 2 or 4 counts.

An important part of diaphragmatic breathing is that the belly is loose, and can move freely. It really contradicts the notion that you have to "suck it in". Your lungs are also not moving your shoulders up as much either. The lungs move as the diaphragm contracts (inhale) and relaxes (exhale).

beautiful weather beckons

It's time to take a hike, or go for a stroll. Walk to work, walk on your lunch break. Take time in nature, even our urban-nature here in Portland. Slowing down and moving with the earth helps us feel more grounded, and more connected to our surroundings. Leave your phone at home, and say hello to the passers-by. It is too beautiful outside to stay indoors!

Dry Brushing

 

Dry brushing is an invigorating way to support the skin and the body as a whole. It is said that 1/3 of the bodies toxins are excreted through the pores; dry brushing exfoliates the skin and helps to unclog the pores. As it encourages circulation, it also exercises and supports the lymphatic system through gentle stimulation of the glands as you glide the brush over your body. And a healthy lymphatic system is the foundation of a healthy immune system!

How to Dry Brush:

With a dry, natural bristle brush, apply your preferred pressure, and gently brush your skin. Starting at your extremities, brush toward the center of your body. Avoid the groin, breasts, and face. It's best to brush before bathing.

And, to really help detox the body, at the end of your shower take a 10-30 second cold plunge! This helps the blood return to your vital organs to replenish your body systems, as well as stimulate your nervous system.

Summer Sun and Your Skin

Massage therapists are very conscientious of skin. Summer is a difficult time for our skin; it gets warm, it gets damp, and too often, it gets sunburned. The best thing to do is to stay out of the midday sun, and know that even when the sun is hiding under the clouds on these hot and humid days, you are still catching rays. So when you enjoy the outdoors wear sunscreen -I usually wear Badger natural sunscreen- and always try to wear a hat, and a light-weight long-sleeved shirt. If you do get a sunburn, slather on plenty of pure aloe vera or calendula oil to help soothe irritated skin.

for dark winter months, a cold remedy

This yearly combination of darkness, a calendar full running around, hugging and cheek-kissing, and the over-sugaring of the holidays has brought a cold to a few of my housemates. I have evaded it (for now) with a few simple rituals that I'd love to share with you:

1. Plenty of water!

Drink room temperature water (my naturopath suggest half your body weight in ounces), to help keep your body hydrated, as we tend to crank up our thermostats or crowd around smoky fireplaces!

2. Daily exercise!

I wake up every morning and get my heart-rate up for thirty minutes. There is nothing like sweating it out!

and most importantly...
3. Fire (fights the cold) Tea!

This has been my go-to beverage for a couple years now, I don't recall where I picked it up (some old remedy typed onto some other blog), but it always proves delicious and restorative! Whoever is in my home, especially in the winter months, will be handed a mug of this if they are feeling under the weather, a last ditch effort to NOT GET SICK! The recipe is simple: Ginger, Black Pepper, Cayenne, Lemon Juice, & Raw Honey, in Hot Water. Mix to your taste, sometimes I want it spicy-er, other times a nice spicy/sweet balance. As I sip this I like to pretend that the tingly feeling is really the Spice knocking out all of those pesky germs!

the goods + your favorite mug

fresh grated ginger, cayenne, cracked + whole black pepper (whatever you are feeling)

juice (half of) a lemon, add it to your spices

add a spoonful of honey, and stir in hot water

give to your ailing, but soon to be better loves