seasonal affect disorder.

“Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them — every day begin the task anew.”

–Saint Francis de Sales

The winter season is best known for the contradicting feelings we experience. On one hand, there is so much joy in giving for the holidays and surrounding ourselves with those we love.  On the other hand, for many of us, Seasonal Affect Disorder (SAD) comes into full swing because we are fast approaching the darkest and coldest days of the year. According to A.D.A.M. Medical Encyclopedia, the following symptoms are common during this time of year:

• Increased appetite with weight gain
• Increased sleep and daytime sleepiness
• Less energy and ability to concentrate in the afternoon
• Loss of interest in work or other activities
• Slow, sluggish, lethargic movement
• Social withdrawal
• Unhappiness and irritability

Naturally, we get even more down about ourselves when we’re in these moods.  Writing from the not- so- sunny- all- the-time state of Oregon, I can attest that SAD is all around and it’s… sad. How do we combat this? Here’s some helpful tips:

• Acupuncture, Moxabustion, and Qigong! Chinese Medicine techniques will support you through these tough times in helping to maintain balance in your body. Since our bodies are already using a lot of energy in the winter to fend off wind and cold invasions, seeking professional support for a physical and emotional boost can really make all the difference, so we don’t deplete our energy. We need to focus on keeping your inner fire (yang) going!
• Spend time outdoors (if possible): Any natural sunlight you can get this time of year will give you that much more nutrients your body needs in order to stay balanced and happy. Just remember to bundle up and wear a scarf!
• Exercise Regularly: Daily exercise, (extra bonus if it’s outside) will help combat anxiety, depression, and lack of focus. We all know how good it feels to exercise! If you haven’t explored Qigong, Tai Chi, or Yoga yet, this would be a great time to start! There are specific forms that are specific to building that inner warmth inside.
• Watch what you eat: When making food choices, be careful of too much fat or sugar consumption. Make a conscious effort to incorporate seasonal fruits and vegetables as well as whole grains and proteins for sustainable energy that will not contribute to packing on too much winter weight. Of course, everything in moderation is key. After all, it’s the holiday season and we all have our favorite treats that only come once a year. Sarah of Greenwell Being can support your nutritional needs!                      www.greenwell-being.com :)
• Light Therapy: A special lamp that mimics sunlight has been very helpful for those with SAD. People will sit in front of this high intensity lamp (UV rays are filtered out) for 30 minutes to 2 hours each day and see marked improvements in their mood throughout the winter time. Light therapy has also been shown to improve symptoms of ADHD. Prices range significantly on these lamps, but from what I have heard from patients, they are well worth the investment!
• Remember you are HUMAN: It’s natural for our bodies to go through ups and downs. What’s important is that we honor this part of who we are rather than be hard on ourselves for not being a certain way. You are you, and that’s the best you can do!
• Become involved with your Community: Volunteering and giving back to your community benefits everyone involved. You feel good for giving your time to a worthwhile cause and others feel good because their basic needs are met. Need ideas? This little lark is still collecting donations through December to support families in need this holiday season! (No amount is too small). Seek out local charities, shelters, and soup kitchens in your area for volunteer work. They are always in need of a helping hand.
• Spend time with your LOVED ones: “All you need is love”… and spending time with people who make you feel loved will most likely get smiles and laughter out of you! This definitely helps the days feel not so gray.

Have questions? Please don’t hesitate to ask! Stay warm and don’t forget to take care of the most important thing… YOU

Blessings & Gratitude, TLL

qigong.

“To study and at times practice what one has learned, is that not a pleasure?”

–Confucius

Qigong Retreat in April, 2011.

Part of my program here at NCNM requires that we attend weekly qigong classes for 3 years, to learn specific forms passed down from a lineage of master Qigong practitioners in China.  This requirement also includes a weekend retreat once per term, for a total of 12 retreats.  My experience with this work has been profound and has supported an uncovering and transformation of layers of “muck” that inevitably builds up in life.

I enjoy qigong because it can be practiced anywhere, at any time.  There are yang styles and yin styles, some of which no one would suspect you are practicing because it can be as subtle as an internal awareness of breathing.

Qigong can be translated as “energy work”. Qi is the chinese word that means “life energy” and gong means “work” or “benefits acquired through perseverance and practice”.  Essentially, we are working with our own energy, clearing blocks within our bodies in order to increase our own mind, body, and spiritual vitality.

Standing in the Universe Stance on a retreat in Yachats, Oregon.

Two years ago, I started writing daily about my experiences with qigong, noting the significant shifts that occurred within me as well as the subtle fine tuning successes I experienced.  When I started learning different forms at school, I decided that it was important to practice more than the required once a week class time.  This was my way of committing to my own and my future patients’ well-being.   Without practicing and experiencing it daily for myself, I’d find it hard to talk about it to anyone else, let alone transmit how worthwhile it is.

What did I learn? -That the benefits are countless, and I’m really not over exaggerating ! It was a week after I started a daily practice that my asthma and allergy symptoms significantly decreased, my body felt less achy and tight, and my sleep was deep and relaxed.  Waking up in the morning was never too hard for me, but after  starting qigong, mental fogginess decreased, my energy increased, and a lot of common anxieties or stressors seemed to dissipate.  Two years later, having an on and off again daily practice, I am able to use what I’ve learned through class, workshops, and a teacher that I study with, to ground myself and find that place of calm within me to guide me through life’s daily stressors.  In this mind space, I feel like situations that would normally irritate, annoy, or stress anyone out, will float by without having the ability to break me down nearly as much as I used to let them.

Qigong can support many illnesses and regardless of physical capabilities, there is always a way to modify.  There are plenty of research and stories that talk about the more chronic conditions, like Cancer, that have had marked improvement and even complete remission, after incorporating a daily practice of specific forms (advised by a professional).

Some general benefits: 

• Greater stamina and vitality
• Reduced stress
• Enhanced immune system
• Improved cardiovascular, respiratory, circulatory, lymphatic, and digestive function
• Lower blood pressure
• Better balance

Mental stability, proper restoration time, and the ability to breathe fully are essential in thriving in life, and as a culture we continue to ignore how much our bodies crave this!  I am excited to have found such a love in qigong. I  will, without a doubt, incorporate it into my sessions when I start to see patients in the clinic as well as sending them home with specific forms to practice (that can support the condition they are presenting) in between visits.  In the meantime, I will enjoy writing about the benefits and posting poses or forms that may help make our days a little easier.  If it’s something that interests you, many communities offer qigong classes to the public.  As always, if you have any specific requests, I’d love to address them.

*A wonderful book to read is called: “The Way Of Qigong; The Art and Science of Chinese Energy Healing” by Kenneth S. Cohen.

“True peace of mind is not dependent on circumstances. It comes from the inside.”

–Remez Sasson

spirituality. a start.

Meaning, purpose, and direction; some of the many powerful words that can be used to describe the limitless realm of spirituality. Spirituality  can not be defined or scientifically measured.  It is a qualitative expression of following and living the life that’s true to you.  It is deep reflection, introspection, and an ability to truly express oneself.

As it goes, you get out of life what you put into it. Taking time each day to incorporate something into your spiritual practice may be hard at first, but over time it can become a part of your daily routine.  The good things in life are never easy for reasons that go way beyond the topic of this post, but we all know that they are well worth the time and effort; we feel more grounded, clearer, healthier, and more connected with ourselves and others.

So where to start? Or where to continue? Consider one of the following ideas to start to incorporate into your days. Set a realistic goal. For example, setting aside 5 minutes a day to do an activity of choice that does not feel like a chore, but something to look forward to because it feels good.

*Start a journal or blog (!!):  express  dreams, aspirations, fears, questions, beliefs and griefs that you have in life. Sometimes getting thoughts out on paper is all it takes to move forward and/or put them into action (if they are positive) or release them (if they are negative).  A healer of mine once told me, when shadows reach the light, they are no longer shadows. Think about that

*Community Service: Volunteering for others can help you  understand how you fit in with the world as well as recognize how other’s circumstances differ from your own. There is much to learn from volunteer experiences.

*Yoga, Meditation, & Qigong: These can all create peace within and around you and clear your mind for worthwhile stimulation… after all, most of the thoughts we think about each day are repetitive and they just inhibit us from unwinding unhealthy patterns and being in the present moment.  Your body will physically and emotionally thank you.

*Create a HAPPY list: Writing down all the things that make you happy in life and having it visible, can be a constant reminder of the beautiful and bright side of people and things in your life.  Having a list available can be a great reminder on days you may have woken up on the wrong side of the bed. We all know when we get down, the first thing to go is our memory of happy, positive things in our life, so why not do yourself a favor and make that list accessible

*Gratitude Journal: Along with the HAPPY list, a gratitude journal can really start to alter the way you look at life day to day. This can be a wonderful evening ritual to reflect on the day and express gratitude. Some great research around this: UC Davis research shows that people who keep a gratitude journal, in which they write things that they are grateful for, are more likely to exercise regularly, experience fewer physical symptoms, are more optimistic about the future, are more likely to attain their personal, academic, interpersonal and health-related goals, and feel better in general than those who write about negative or neutral life events in their journals.

*Breathe: Take 5 minutes a day to focus solely on your breath.  What is your quality of breath? Shallow? Deep? Quick? Slow? Whenever your mind starts to wander, go back to focusing on your breath… breathe in and out. See what happens.

*Ask Questions: Starting a conversation with yourself is where it begins. Sharing your thoughts and questions with others is where the support and growth can really take place. Consider reflecting on some of these questions (provided by a wellness center on spirituality):

• Who are the most important people in my life?
• How have they affected me?
• With whom do I feel most comfortable?
• What is my ideal job? What if the money didn’t matter?
• How important is it that I love my future job?
• Where would I like to be in 10 years?
• What are some goals for this year? The next four years?
• How can I avoid a stagnant life?
• Do things happen for a reason?
• What are my beliefs on life purpose?
• What specific experiences have shaped my spiritual beliefs?
• Am I a good person?

These are some of the many activities that you can consider to become a part of your routine to deepen your spiritual connection to life.  If you pick one or two, in the next couple of days, simply reflect on how you feel.  This is a lifelong process of discovering who you are as well as who you want to be. It takes time to get through the layers, but you can get there, especially with the support of friends, loved ones, and a community like this.  Please share your thoughts and ideas and if you are setting yourself a (realistic) goal for the next few days, weeks, or months. Comment below or e-mail thislittlelark@gmail.com if you would like me to include yours as an anonymous story.

I choose to focus on a gratitude journal. Updates on my progress soon!

Thank you for being you…

this little lark.

The lark has boundless energy and symbolizes hope, happiness, and good fortune.

“Larks are known for their melodious singing.  They also sing while they are flying, unlike most other birds, who only sing when perched.  This indicates cheerfulness and reminds us to find joy in our own lives. Larks have a crescent shape across their breasts.  The crescent shape often signifies lunar qualities, and the moon is often linked with the concept of self.  Therefore the lark reflects the inward journey that’s often associated with self-discovery.  This goes hand in hand with their singing, something that, for humans, is often considered a private activity and a deep reflection of inner self.  Lark encourages us to explore our inner selves and sing out loud.”  (www.pure-spirit.com)

My Mission:

To create a blog/website that attracts readers with a common interest in learning and sharing the many facets of the healing arts that improve physical, mental/emotional, and spiritual well-being.

Vision:

I am halfway through a 4-year Masters program studying Classical Chinese Medicine at NCNM in Portland, Oregon.  I am on an amazing journey discovering what it is I am truly meant to do in this world.  Starting with a blog seems to be a realistic first step to take while I’m still full time in my studies.  If I begin with reaching out to family and friends, I am confident this can network to friends of friends and beyond.

A majority of what I want to contribute to my readers will encompass (but not be limited to) the principles of Classical Chinese Medicine. This includes Acupuncture, Herbal therapy, and Qigong for all.  However, what is most important to me is connecting with you, whether it involves a healing modality like Chinese Medicine or just talking about life in general.  I want to start a dialogue to increase awareness about what is really going on within and around us. I want to open a supportive space to share questions, ideas, and recommendations.  In time, this will become a community for learning and growth in the healing arts.