Blog - 8 limbs Holistic Health, LLC

April 19th, 2019

4/19/2019

I love that meditation has become so popular and more widely accepted over the past dozen years - sort of like yoga did a few decades ago. And with this popularity comes technology. Nearly everything these days is touched by technology. Should this also apply to meditation?

Chill, Sit Breathe Think, 10% Happier, Headspace, Insight Timer, Calm,… so many apps. What to do about them? Which one to choose?

As I shared with my current Mindfulness & Meditation class, meditation apps serve a purpose but they are far from the end-all-be-all. They are a great on-the-go source of guidance into meditation, especially if you’re in a funk and having a hard time adjusting yourself to calm on your own. Taking a mini meditation break through the day, adding some guided visualization of instructed embodiment, is also good.

Meditation apps are a great tool - like a cooking class instructor. To cook a great meal on your own, though, is really your end goal. Yes, become familiar with the basic ingredients and try different techniques on for taste but then you’ve got to go on your own and cook your own meal.

Meditation is about becoming authentically aware and awake to your life. It’s spending time getting to know and being your best friend. If someone’s guiding you all the time, you miss out on your particular path, pieces that you wouldn’t otherwise recognize or come in contact with amidst the guidance. The quiet of the mind and the opening of the heart comes from developing a personal relationship with yourself. Sitting on your cushion or chair, how can you know yourself more deeply, get comfortable with difficulty, bring acceptance to that which you don’t like, appreciate those things you love even more? How can you enjoy just Being you?

What happens on the cushion / seat is a microcosm of what happens in your life. If open and accepting presence are what you’re developing in meditation, this translates to the same in your day to day interactions.

Getting to know your best friend doesn’t happen with depth if someone else is whispering in your ear. Sure, it’s great to have supportive connections but true personal health and wellness comes from you doing the work. But not to worry… it’s OK to sprinkle the spice of the apps into your meal. Just don’t make them your primary ingredient.

Sending you lots of Peace,
Shanti

March 26th, 2018

3/26/2018

     A number of years ago my middle son Everett and I were on our annual camping vacation, this time up at Acadia National Park in Maine. It was a long drive and we stopped on a wooded coastal path to take a walk.
     As we walked on the paved roadside path, up ahead I saw a deer sprawled out in front of us across the path. Its head and body were completely limp against the ground and I assumed it was dead, perhaps have been struck by a passing car from the road above. We instantly stopped in our tracks and my hands went to my heart, feeling so sad and helpless for this poor deer that had lost its life so innocently. Tears started to well up in my eyes and I didn't want to move forward towards it.
     Eventually we started walking ahead and, as we did, the deer started to change. It started shape-shifting and, as we were nearly upon it, I noticed that it wasn't dead at all! It was in fact a big living tree root that had busted out of the paved pathway. Everett and I stood there deeply laughing at ourselves… but also seriously relieved.
     I tell this story because so often we look at something and we see it as something completely different than it actually is. We create stories based upon our immediate perception, not taking the time to investigate and see if our view is real. These misperceptions can drive significant emotions and actions, putting us into a state of stress, frustration, overwhelm, fear, sadness,… the whole gamut. Without checking in, slowing down, asking questions (“Is this true?”) or having “don't know” mind, we can get entangled pretty quickly.
     Mindfulness helps us sharpen our perceptual field to notice more accurately what is actually there and notice what we might not know. It offers us more authentic relationship to our experiences and supports a more cohesive engagement with life. Basically, mindfulness can shift to you from reactivity to reality.
     So if you want to “get more real”, check out the upcoming Intro to Mindfulness & Meditation class that starts Thursday April 12. Block your calendar, register, and make a plan. In the meantime, I'm always happy to have a 1-1 conversation to see how this practice can fit into your life and help you create the best life ever.

Peace and Love,
Shanti

Have Heart Lead

2/19/2018

     I’m sure, like me, your heart was breaking last week when you learned of the Parkland, Florida shooting. So much suffering, loss, and pain in a matter of minutes. People’s entire dreams, hopes, and aspirations… vanished. The lives of everyone involved will never be the same again and my heart wept for the families who lost loved ones and for the survivors of this traumatic event. It’s hard to imagine the magnitude of their suffering. Compassion and wishes of eventual peace were all I could seem to offer.

     I also had feelings of compassion for the shooter, so saddened that his life had so much turmoil and pain that this was the action he chose. What could possibly be behind that?! From what I’ve read, his life was filled with immense loss and tragedy.
     I realize that might seem radical, to have compassion for the perpetrator of so much devastation. It's not to excuse or justify his deadly and horrific actions or to move from the pain of the victims - not at all! - but it had me connecting to the deeper wounds of our humanity that are behind this event. There’s so much pain and suffering in this world and at times it feels like it'll never end.

                                                            What can we do about?

     At the root, we need to reverse the level of hate and fear and replace it with love; loving ourselves, loving one another, taking care to care, not shunning the weak and lonely but seeing that they are a representation of our bigger society. Sure, this sounds pollyanna and I don't really care that it does. I feel very strongly about it and know it to be true. Nothing survives in an environment of hate, fear, loneliness, or isolation. Love, kindness, compassion, empathy, understanding, and all the prosocial emotions are what makes our lives and societies work well.

                                                           How do we access that?

     The first thing is to get clear and bring this into our heart… to feel love inside, to cultivate peace in ourselves, to be at ease in our own personal lives… all so that we might be better able to participate in and facilitate change.
      A meditation practice that cultivates this energetic peacefulness and compassion is loving-kindness. With loving-kindness meditation, we offer wishes of happiness, non-suffering, peace, and ease to groups of people: from those that we love dearly to those that we feel have caused us great suffering. We open our hearts and allow compassionate energy to flow, extending this gift that can only come from a feeling sense.
     To activate this energy in this meditation, you repeat specific phrases several time, slowly and with intention, allowing yourself to sink into what they express. As your heart opens with the feeling sense of compassion and care, you can then send it out to others.
      While you can change the phrases of this meditation, common ones that repeated are:

                             May I / you know happiness and the roots of happiness.
                         May I / you be free from suffering and the roots of suffering.
                                          May I / you be safe and free from harm.
                                          May I / you live in peace and be at ease.

     Spend some time and try this on yourself. Get quiet and calm, send the above wishes to yourself then slowly extend these wishes to others. It’ll add a lot of heart to your presence in the world... which will impact many. And if you’d like to listen to a guided loving-kindness meditation, click HERE .
     Thank you, thank you, for your Heart! I deeply appreciate your presence.

Peace and Love,
Shanti

EEM and My PTSD

10/7/2015

     Deep, slow breaths... purposefully trying to relax my body... bringing my mind to a neutral, even happy, place. Tapping my Triple Warmer 3 (TW3) point, breathing for 10, then tapping some more. Ahhh...and finally, for the first time in a long time, no tears running down my face and no death-grip on the leather arm rest. Phew and yeah!
     These are some of the calming tools I brought into my dental session the other week when I had to have both a crown and a filling replaced. Not anyone's idea of fun but, for me with an extensive dental history and a deep visceral reaction (no need to go into unpleasant details), a more disruptive experience.
     What was different time? Arriving with my mindfulness and meditation practice in hand, I also now invoke some Eden Energy Medicine. The TW3 "Fear Point" shown above is an acupressure point that runs along the Triple Warmer meridian. this meridian is, among other things, responsible for our fight/flight/freeze. Tapping here helps to relieve that stress / fear and, along with the breath, can bring a greater sense of calm to an otherwise high-tension moment. Simply tap that point 10 times with your other pointer and middle finger, pause for a few breaths, then tap it another 30 times. If fear is still prominent, try the same sequence on the other hand. For me, it worked like a charm. (Insert big smile.) I'm very grateful for this energy support and also grateful for my dentist and staff. Life would not be so pretty without them. And while I still dislike being in that office (and luckily it's much less), it's now much more comfortable.
     So try TW3 tapping the next time you are in a fearful / anxious mind place and see how your energies change. I'd love to hear your story so please share with comments below!

Love and peace to you!
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Eden Energy Medicine Certified Practitioner
8 limbs Holistic Health, LLC

Grounding for Grace

4/20/2015

     I woke up in such a cranky mood yesterday. My lioness was definitely ready to ROAR! Even though my day was peaceful, my sleep was fitful, waking up 10 times or more. I’ll chalk it up to hormones but wow, not fun to be me the next morning. I wanted nothing to do with anyone or anything, not even happy 4-legged Suki.
     I was hoping to gain some relief with my morning meditation but that was equally fitful with every little sound irritating me (I’m very tonal) and my attention not able to stay centered or under eyelid (if you’ve done any work with me, you know what I mean). Ahhhh…. lots of breathing and refocusing but sometimes it just doesn’t work.
     What did work, though (and is usually magic for me), was walking meditation. Feeling the warm and inviting Earth underneath my feet, I instantly settled. Barefoot in my backyard, slow steps, mindful awareness, breath gently following body, resting and releasing with each step. What a relief! Mother Earth is always ready to take whatever I’m willing to release. I have much gratitude!
     My connection to the Earth is deep. It is for all of us as we are made of this Earth - there is no separation. Dropping into Her presence helps me drop back into mine. I’m able to let go of the pains and perceptions that caught me, my steps becoming gentle as I untangle the twists and turns of my mind. One circuit around the yard and I was a completely new person. My lioness tail was wagging and so was Suki’s as the Mom that she knows and loves was back.
     Walking meditation, one of the four postures of meditation, is a beautiful way to earth. Earthing, a current day term used to describe the health practice of connecting our energies with the Earth, has been with us since the beginning of our time. Energetically grounding us, our contact with the Earth’s energies aligns our polarities to provide better brain and body functions. Physiologically, it helps to improve immune function, reduces pain and inflammation, decreases the stress response, and increases a sense of well-being. Think about the last time you spent time out in nature, how good you felt afterwards. Yes!
     Walking meditation is also a practice of presence. When we walk, we just walk. We are with each step, noticing our body and breath and noticing the Earth’s body and breath. It’s one of the most beautiful things you can do in your life.
     So the next time you wake up all cranked out, get out of your way and go outside. Take those shoes and socks off and walk for peace….another free form of stress relief.
     And for more on getting grounded, check out the short video below which describes two techniques used in Eden Energy Medicine that will open up the gateways and help you feel more grounded and stable in meeting the needs of the day.

Peace,
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Certified Eden Energy Medicine Practitioner
8 limbs Holistic Health, LLC

The Signs Are Everywhere!

4/9/2015

     Does it feel like your day disappears sometimes, that you turn around and it's already gone? Vroom!! Like a speeding car, it flashes by you with barely a trace. Yes, life can be pretty fast, uncomfortably fast, and might be one of the reasons why we hold so tightly to things - so that they don't pass us by.
     Spending moments throughout the day to periodically pause helps us to slow that speed of life so that we can notice our travels and the amazing view. When we're able to reduce our speed, all sorts of important driving information shows up. Checking our gauges, we can make sure we have enough healthy fuel to complete our trip, we can decide in advance which route might be less congested and a good work-around for those nasty construction sites, and we have a more accurate read of the weather and road conditions.
     Like driving in the snow (how was your commute today?), we improve with practice and are able to adjust quickly to meet the needs of the ever-changing precursors for safe travel. We connect with our instinct and develop resiliency and strength to go the distance. In order to do that, however, we need to know the condition of our situation and what our personal "vehicle" is capable of. A vehicle that hasn't been maintained in a while may find it more challenging to meet the demands of ever changing conditions. Maintenance and upkeep are key to a safe and comfortable ride. Mindfulness, by the way, is a great maintenance mechanic. Connect with me if you have more questions on that.
     In this video, I offer a fun and interesting way to check your gauges when you're out traveling about and how you can support your vehicle moving forward in the direction you desire. Take a look and let me know what you think.
     Have a super day! And if you aren't enjoying today's April snow, you can rest easy knowing that tomorrow's forecast is for the mid 50's.

Peace,
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Certified Eden Energy Medicine Practitioner
8 limbs Holistic Health, LLC

Don’t Let Winter Make You SAD

2/9/2015

     We’ve still got lots of winter coming our way and at this point, some of us with SAD (Seasonal Affective Disorder) may be in the thick of it. Even though we’ve passed the point of the shortest day, we may still be experiencing low energy, moodiness, sadness or depression, craving for carbs, feeling off-balance and lethargic, or low-grade anxiety. And while it continues to snow (and I’m about done with the shoveling), I’m thankful for the snow to brighten the days.
     I’ve had SAD for decades. I can gauge the frequency of sun by the decline in my mood and enthusiasm, by the heaviness I might feel in my brain, and by increased agitation. By day three with no sun, the effects start to creep in. This also means that, for whatever reason, I may have missed a few days or pieces of my general wellness practice which involves exercise, energy routine, and meditation. Luckily I’ve got my sunlamp right on my desk, staring at me, supporting my brain in melatonin and serotonin production. I guess turning it on would help (insert smile). I also make sure to up my Vit D supplement and firm up anything missing in my wellness practice. It also helps me to recognize the stage I’m at and to take of myself with kindness. In a few days, I’ll be feeling much better.
     My mindfulness and meditation practice certainly supports bouncing back into being myself again. Not rejecting how I feel but instead creating awareness and compassion around it. Sitting quietly, feeling my breath in the stillness, helps me to love my body and brain more instead of fighting and resisting what it’s doing. I love to visualize going into all of my cells to bring in light and freshness. I can also let myself cry if I need that release or give myself a hug. Whatever feels right, don’t you agree? Mindfulness and meditation also help to soothe the stress reactions that can appear with this low-grade sense of agitation - always a good thing. I can embrace myself just the way I am right now. By not rejecting my experience, I come closer to changing my situation with ease versus the personal rejection we often offer ourselves.
     And while I’m simply sharing my experience, Dr. Norman Rosenthal, a world-renown psychiatrist who coined the term SAD, agrees. (More here.) He has researched the effects of meditation on SAD and has shown wonderful results. In addition to stimulating the pineal gland and releasing melatonin, meditation calms both the body and the mind, increasing the potential for happiness and satisfaction and decreasing stress response.

What are some other ways you can decrease the effects of SAD?

Get direct sunlight or at least a sunlamp. 30 minutes a day will do wonders in putting that smile back on your face.
Get outside and move the body. It’s great for stress, will keep you strong and healthy during the winter, adds fresh air, and all around feels great. Remember, there’s no such thing as poor weather, only poor clothing.
Keep your nutrition clean and green. Skip the processed foods, heavy carbs, and sugars that we tend to crave more in the wintertime.
Seek counsel if you need someone to talk to. Don’t “grin and bear it” on your own. Lots of folks are here to help.
Contact your physician for a full check-up. Make sure there’s nothing else going on and that you get the necessary referrals and support. Talk about Vit D supplement, even if only in the winter time.
Increase your skills around managing your stress. Need a good coach for that? I happen to know a great one.

While we may not be able to prevent SAD, I believe we can do a good job in decreasing the effects by being proactive. I know years ago it put me into deep winter depressions and now I recognize its onset as a few days of feeling off. My daily regiment, which includes many of the above, along with an energy medicine routine, have worked wonders.
So while this winter feels never ending, embrace all that you can. Soon enough it will all change with melting snow and blue skies.

With many blessings for peaceful days,
Shanti

Need more support? Check out the upcoming Mindfulness & Meditation class or connect with me for personalized coaching.

Peace and Healing Through Conversation

1/12/2015

     This past weekend I spent three days in a workshop learning and experimenting with Restorative Circles, a community-based process of conflict resolution that relies heavily on reflective listening. It’s a non-judgmental, non-blame way of having folks resolve issues by listening deeply, creating understanding of one another, taking responsibility, and then coming to an agreed-upon resolve. Nothing is forced or coerced and solutions are mutual, often leading to forgiveness, gratitude, or even hugs (yeah!).
     I’ve always been interested in this type of group process, following the works of Parker Palmer’s Circles of Trust, Marshall Rosenberg’s Nonviolent Communication or (Compassionate Communication as I prefer), Beginning Anew from my Buddhist lineage, and all the psycho-social experience and education I have. I know firsthand that creating peace begins with oneself and have worked with 100’s of folks in guiding awareness, insight, and understanding into the realms that foster this. With mindfulness as a leading practice, we learn to take responsibility for our lives and our outcomes and, importantly, do so in a non-judgmental and curious way. It’s been an important and joyful part of my work.
     When in conflict, our first response might be to blame the other person for what has been done “to me”. We feel hurt and it can be challenging to see ourselves as responsible participants in the actions that led to conflict, preferring to seek solace or justification in what “the other” has done. In it’s gentle way, Restorative Circles doesn’t remove the personal responsibility piece of conflict but, through a process of deep listening and reflective speech, participants discover their role. As they hear from the others in the conflicted community, they expand their knowledge of other’s view, ultimately creating a more complete perspective. Understanding doesn’t necessarily equate to agreement but, as all parties develop understanding of causes and conditions, barriers are reduced, allowing the creating of bonds of shared humanity.
     We all have “our stuff”; our views, private struggles, defense mechanisms. It’s much easier to drop them, to soften their impact, when we feel heard and seen. Restorative Circles is a process to support this so that everyone impacted by a hurtful situation can be heard, seen, and hopefully healed.
     “Peace and healing through conversation” was my tag line all weekend. Simple but not easy. I’m happy to explore this process further, anxious to see what shows up, and curious in how I can support deeper peace in the community.
     And next weekend I’m off to the monastery for a mostly silent retreat - another form of deep listening. Love, love, love it! More on that later so, for now, stay in peace and keep that view open.

With many blessings for peaceful days,
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Shanti@8limbsHolisticHealth.com
603.228.9007

Happy to Have You Here

1/3/2015

     Deep, deep gratitude to all! I want to send sincere thanks to each and every one of you for your continued support and presence with 8 limbs Holistic Health. It's been a fantastic seven years and none of it would be possible if you didn't enliven yourself, engage in mindful living, and seek to always move forward in a positive way. However we meet, I'm always excited when we have the chance to grow this community. And for those who've been with me since the start, it's been an extra special journey as we've witnessed each other change and improve. I'm looking forward to lots more connection in 2015 and hope to bring new and exciting programs of interest.
     As I take a quick snapshot of 2014, it was my most successful year with over 150 workshops, classes, and speaking engagements, sharing what I know with over 5,000 people! That's mind boggling to me and quite a switch from the person who used to get laryngitis at the prospect of speaking in front of others (it's amazing how our body cooperates with our biggest fears). I'm very lucky. And I'm excited to report that in three short weeks I'll be finishing up my two year Eden Energy Medicine program, another exciting avenue for harmonious and balanced living. It has brought a great deal of vitality to my life and I'm looking to share more of it with you in 2015.
     To start things off right, I had the honor of spending a very special time with a group of lovely beings on New Year's Eve. Snuggled in the back barn with Jasmine's roaring fire (she's my pellet stove), through meditation we gave energy to the goodness that resides in each one of us...all the ways that our heart is open, all the ways that we care for ourselves, all the gifts that we embody. Held in this cocoon of light and love, we gently brought forth our pains and sorrows; the regrets that remained unreconciled, unskillful habits that run deep. In a ceremony of peace, these hardships were released along with any states of being that we no longer wished to carry forward into the new year. To fill the void, each of us then created a representation of the feeling sense we desired to live closer to. With lots of colored markers and paper, this expressed itself in a myriad of artistry; lists, letters, wallet-size Live-By cards, and figurine drawings. We then had the opportunity to share from our heart again, making our deep desires visible and heard. One of my favorite shares was feeling "zesty" - that just makes me smile.
     And through this entire process the miracle of community arrived as everyone shared deeply from the heart, feeling safe and supported in a room where many were previously unknown to one another. The sense of shared humanity allowed all of this to unfold naturally and to bring healing on many levels. I would say it was the most nurturing and loving change-of-year celebration I've experienced yet.
     If any of this resonates - to release and renew as we move forward into the new year, or any time of year - please reach out. This process of revitalization is a support that I offer in my coaching sessions and would be honored to share in your change process.
     Again, a deep bow of gratitude and thanks to each and every one of you for the gifts of your presence and light. May all great blessings be bestowed upon you.

With many blessings for peaceful days,
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Shanti@8limbsHolisticHealth.com
603.228.9007

Heed the Call

12/30/2014

     I love my morning reading time; snuggling with a passage or book as I sip my morning coffee. As of late I've been reading The Call by Oriah Mountain Dreamer. I resonate with her fully and, like most good reads, it seems that whenever I open the pages, the passage is a perfect reflection of that moment in my life.
     Today’s chapter is entitled Lost and begins: "In some ways, experiencing the deep peace of being awake to what you are and then losing connection with this awareness, feeling unable to wake up instantly, can be more painful than when you are unconscious."
     Having a seasonal break in my business schedule, I’ve had opportunity to rest and relax, even sleep late. December’s been a month of no-rushing; a fantastic switch from the prior three which were very filled with all sorts of delights. Taking it easy, though, is a learned practice, especially for a business owner, and I’m glad to have received its gifts.
     As I sit reflecting, though, I’m noticing a blankness. Not so much an empty space as much as a fog covering the energy of next step. Perhaps I’ve been sitting too long. Blowing it away to invite my passion or purpose to show itself brightly is what I'm looking to take place. Hmmmm... There's also a slight fear that accompanies this fog sensation, for a brief moment wondering if I'll be driven to live from the heart again. Of course I know this is part of the whole impermanent nature of things and, having experienced this many times, feel assured that, by releasing my grasp of this fear, all will flow in due time and I will soon be met again by my powerhouse 'take charge and create change' energy. Perhaps it will arrive tomorrow. The feelings of now are part of the deep energy of winter, a natural state of being. I’m happy to recognize this.
     As you reflect on 2014 moving into 2015, what is your level of awake-ness? Do you, as I do, ebb and flow in between living in Spirit and the Doing world, bewildered at times how busyness captured your attention so deeply that you were transported to an unconscious mind? How do you keep yourself steady and strong?
     How to live in this world but not Be this world? That’s a question that’s presented itself to me since I took that first step into Presence. Ease seems to be a key ingredient in being able to do this yet there is always that forgetfulness that shows up at various junctures. Doing is so energizing...we can get lost very easily.
     Stopping, reflecting, meditating in all its various forms, retreating when we can...these are all grace points to Be, at least for me. I’m interested in hearing more from you. What supports your practice of presence? How do you stay in Spirit? Please share so we can all learn from and support one another.

With many blessings for peaceful days,
Shanti

Shanti Douglas
Mindfulness & Stress Management Coach
Shanti@8limbsHolisticHealth.com
603.228.9007