Are you curious about becoming trained in Reiki? Maybe you want to be able to use Reiki as a self-care tool for yourself and offer yourself Reiki. Maybe you have family and friends who you want to be able to send healing energy to, either in person or at a distance. Once you’ve completed the training, you may wonder, what’s next?

The truth is, Reiki training is just the beginning of your journey. Many people become trained in Reiki and then do little with it because they don’t feel confident with what to do next or aren’t sure how to integrate what they’ve learned into their daily lives. Having someone to guide you, answer questions, and support you as you deepen your connection with Reiki can make a meaningful difference.

In this post, I share what that experience was like for me following my Reiki training and the steps that helped me continue growing in my own Reiki practice.

When I returned home from my weekend away after completing my Reiki Level 1 class, I felt like a new person. I felt lighter and healed and filled with excitement about the new knowledge and energy I had received. I followed the 21 day cleanse period that my Reiki Master suggested by giving myself daily Reiki sessions to integrate the Reiki attunement. After I finished that, I then began my Reiki practice by giving myself Reiki sessions occasionally.

However, after a little while I began to feel uncertain about my next steps with Reiki. Could I receive Reiki from someone else? Was there any point since I could give Reiki to myself? I looked over the manual I was given but some of the information seemed to fade and I wasn’t quite sure how to integrate it all. The Reiki Master that trained me said I should take the Reiki Level 2 class “when I was ready.” How did I know when I was ready for the next Reiki training?

I had so many questions and wasn’t sure where to turn next. Eventually, I did take a Reiki Level 2 class and I started receiving a few Reiki sessions from the Reiki Master who trained me. I bought some books on Reiki. I wanted to go deeper but wasn’t really sure what I needed or what steps to take next. The participants in my Reiki Level 2 class agreed to exchange information. I tried to connect with a few of them, but our connection didn’t last. Finally, I found a group of Reiki practitioners that all wanted to meet regularly and now we continue to. This group gives us an option to practice Reiki together, ask questions, and connect around a shared interest. It’s been an invaluable resource for me and I’m grateful to the Reiki practitioner who began it. However, as I spoke to other Reiki practitioners in my group, I realized that often we had interpreted the information we heard from the class differently despite us all taking the class from the same Reiki Master.

Looking back on my experience, I now realize what I needed following my Reiki training: I needed a Reiki mentor and several sessions to help me integrate what I had learned, ask questions, and figure out how I wanted to use Reiki.

I had informally created this kind of support by keeping in touch with the Reiki Master that trained me, asking her questions, and receiving Reiki from her. I learned that it’s actually really beneficial for someone trained in Reiki to continue receiving regular Reiki sessions. I realized I had misconceptions about Reiki and this connection I had formed with my Reiki Master helped clear up those misconceptions. The relationships I have with my Reiki Master is a treasured one that has been a significant benefit for me and my life. She is someone that I often turn to when life becomes difficult and I value her support.

Benefits of a Reiki Mentor

Here are some of the benefits of a guidance and support session that a Reiki mentor can offer you:

• Help boost your confidence in offering Reiki to yourself and others.

• Help make decisions about next steps for you (should you take additional classes or start your own practice).

• Ask questions and clear up misconceptions.

• Review information from the Reiki class.

• Discuss different ideas and points of view on Reiki.

Other Ways to Continue Learning Reiki

Guidance and support sessions through Reiki mentorship are not required, but it is something that most students will benefit from. If you would like other options, there are many books on Reiki you could pursue as I did. Here are a couple of my favorite books. One is by Libby Barnett, the Reiki Master that trained me.

• Reiki Energy Medicine: Bringing healing touch into home, hospital, and hospice

• Reiki for Life: The Complete Guide to Reiki Practice for Levels 1, 2 & 3

• Reiki: Hawayo Takata’s story

There are also Reiki shares that may be available in your area. Many Reiki shares are free or have low cost options.

Your Reiki Journey Doesn’t End After Class

What I’ve heard from fellow Reiki practitioners is that they find themselves re-taking classes or training in various other different styles of Reiki or other energy healing. To me this speaks to the fact that many times people feel unsure of how to take the next step in using the profound healing they have been given. We are social beings and I believe that the connection between a Reiki Master and student shouldn’t just end when the class does.

If you have taken a Reiki class and would like support following it, I offer personalized one-on-one Reiki guidance and support sessions to help you build confidence in your Reiki practice, ask questions, receive guidance, and deepen your connection to the energy. Even if you haven’t taken a Reiki class with me, you can still book a Reiki guidance and support session with me. I would love to be a mentor to you!

If you haven’t taken a Reiki class yet, I offer private Reiki Level 1 and Level 2 classes online. Feel free to reach out to learn more at info@wellnesstoolsforthriving.com. You can also learn more about me and what I offer at Serenity & Bliss by Amy.

References

Barnett, L., Babb, M., Davidson, S. (1996). Reiki energy medicine: Bringing healing touch into home, hospital, and hospice. Healing Arts Press.

Haberly, H. J. (2000). Reiki: Hawayo Takata’s story (9th ed). Archedigm Publications.

Quest, P. (2010). Reiki for life: The complete guide to Reiki practice for Levels 1, 2 & 3. Tarcher Perigee.

For anyone interested in starting a business offering Reiki to others, the first step in the process is being trained to offer Reiki. However, Reiki classes aren’t just for those looking to go into business offering Reiki. Taking a Reiki class can be an amazing investment in an easy to use self-care tool as well as a tool to help those you care about.

The form of Reiki I was trained in, practice, and teach classes in is the Usui System of Reiki Healing, referred to as Usui Shiki Ryoho. This can be translated as, “the Usui System of Natural Healing.” This healing system was founded by Mikao Usui who then taught Chujiro Hayashi. It was brought to the United States and taught by Hawayo Takata, a student of Chujiro Hayashi’s. All of the information I provide here is based on this tradition and lineage. 

What is involved in Reiki Training?

At each level of Reiki training, students receive an attunement. In the Usui tradition, an attunement is understood to help you become a clear channel for Reiki energy. I like to think of it like tuning a radio. Before you find the right station, you mostly hear static. As you tune to the correct frequency, the signal becomes clear. In the same way, Reiki practitioners believe the attunement helps you connect more clearly with Reiki. The Reiki Master I trained with gave this analogy: Once attuned, you become like a straw that Reiki flows through. With each level of training, that straw becomes wider, allowing more Reiki to flow through you to the recipient. 

While each teacher incorporates their own style and specific information, most Reiki training provides information on the history of Reiki as well as techniques for applying it.

It is not necessary to progress through every level of training if you would like to learn Reiki. Your task is to figure out how you would like to use Reiki and then choose the training that is right for you. The different levels of Reiki training are as follows:

Reiki Level 1 (First Degree)

The first level of Reiki training focuses on self-healing. After completing this level, you can offer yourself Reiki for self-healing and also offer Reiki to animals.

If your only goal is self-healing, you do not need to proceed any further in the training. If you do not want to offer Reiki to others, you do not need to and you can simply remain with the ability to offer Reiki to yourself. This is actually an ideal training to take if you would like a cost-effective way to receive regular Reiki treatments. It is also the path I thought I would be on. My intention when I was trained in Reiki was only self-healing. I realized I was benefiting from Reiki, but needed more treatments than was financially feasible for me. Getting trained to receive Level 1 Reiki allowed me to give myself daily self-Reiki anytime anywhere. These mini-Reiki treatments during a meeting, at a stop light on the road, etc. were the best way for me to receive Reiki. 

This level is also ideal for those who may want to offer Reiki to a beloved pet. Animals can benefit from Reiki in the same way humans can. Completion of Level 1 Reiki training allows you to offer Reiki to animals.

Reiki always has benefits, but it doesn’t guarantee a cure. Another way it can be used is to offer it to the dying to ease the transition. I offered Reiki to my cat as he was passing and it was a very meaningful experience that I will always treasure.

Anyone that practices Reiki should also receive Reiki from others on a regular basis, but having the ability to offer it to yourself is a quick, cost-effective way to maximize your Reiki sessions. This is a wonderful self-care tool that is a gift you give to yourself.

Reiki Level 2 (Second Degree)

This level allows you to offer Reiki to others. It also teaches you how to be able to send Reiki to others at a distance. Even if you do not see yourself charging for Reiki or opening a business, this can be a wonderful tool to have. You can offer Reiki to a friend or relative who is sick or hurting to ease the stress and suffering.

Reiki Master (Master’s Degree)

If you are ready to strengthen your ability to channel Reiki (i.e., become a wider straw) and are committed to using it consistently, then the Master level of training is for you. Many that offer this training also teach you how to train and attune others to Reiki to varying levels. Some Reiki Masters will offer how to train others in a separate Reiki Master Teacher training.

Which Class is Right for You?

When determining which class or classes you should take, you need to consider the following:

• How do I want to use Reiki? Is this just for me or do I want to offer it to others?

• How much time do I want to commit to a class?

• How much can I afford to invest?

If you know you only want to use Reiki for yourself, then the only class you need to take is Level 1. This class can typically be done in a weekend, so it requires minimal time to commit to and is the most cost-effective option.

If you want to offer Reiki to others and at a distance, then you need to take both Levels 1 and 2 at a minimum. Both Level 1 and 2 can each be done in a weekend. In my lineage and training, practitioners complete Level 2 before offering Reiki sessions professionally. 

While there is no set time you need to wait between each class, I recommend taking some time after the Level 2 Reiki training to consider whether or not you would like to become a Reiki Master. This allows you the time to consider whether or not this is the right path for you and if you would like to commit to using Reiki on a consistent basis. I chose to take several years before I made the decision to commit to Reiki at the Master Level.

For More Information

If you’re interested in Reiki training or would like to learn Reiki in a supportive, one-on-one setting, I offer private Reiki Level 1 and Level 2 classes online. Feel free to reach out to learn more at info@wellnesstoolsforthriving.com or message me. You can also learn more about me and what I offer at Serenity & Bliss by Amy.

Disclaimer: Reiki is a powerful energetic tool, but it is a complementary practice and not a substitute for professional medical or mental health treatment.

References

The Reiki Alliance. (n.d.). Usui Shiki Ryoho.  Retrieved June 27, 2026, from https://reikialliance.com/en/usui-shiki-ryoho

The post How to Learn Reiki: Which Reiki Level Is Right for You?  appeared first on Wellness Tools for Thriving.

I wanted to share an update with you and invite you into something I’ve been thinking about for a while.

Over the past several months, Wellness Tools for Thriving has grown into a space where I can share the tools, reflections, and practices that have supported me on my own healing journey. I’m grateful for every person who reads, comments, and spends time here.

I’ve recorded a short video to share more about me and what’s next.

While my newsletter and most of my posts will continue to be free, I’m introducing a paid community for those who would like a little more support and connection.

Paid members will receive:

• Monthly live Group Reiki Sessions

• Access to a members-only chat space

• 25% off private Distance Reiki sessions with me

My intention is to create a supportive community where we can connect more deeply and continue exploring wellness tools together.

The first group Reiki session will be Thursday, June 18th at 8PM Eastern Time for paid members. There’s also an option to receive the Reiki if you can’t attend live.

Thank you for being here! Whether you’re a free subscriber or choose to join the paid community, I’m grateful you’re here.

With gratitude,

Amy 💜

Founder of Serenity & Bliss by Amy
Author of Wellness Tools for Thriving

Food has always been a challenge for me. I’ve been labeled a picky eater for as far back as I can remember. When I was a teenager, I decided to become vegetarian. While my Mom was supportive of my decision, it made others around me even more convinced that I was being difficult about eating. But the truth was, eating caused me pain. Almost everything I consumed seemed to cause my stomach to hurt. Nothing felt good about eating and I did not know why.

Finally I had a breakthrough with food. I found out that I was gluten intolerant. I began eating a gluten-free diet and reducing dairy. I also found out that yeast in food and drink was an issue for me. Suddenly I could eat and not be in pain. It gave me a direction about what to avoid, but it drastically reduced the foods I could consume. I had to learn a new way to eat.

The answer I found was eating local foods that were in season. I began attending farmer’s markets. Eventually, I joined a CSA, or Community Supported Agriculture Share. As I aligned my body with the seasons, eating finally became an enjoyable experience for me. For me, eating local food helps me feel more connected to the land, the seasons, and the people who grow my food. It also feels aligned with the mindfulness and intentionality that I try to bring to my Reiki practice and to my life in general. 

Why Eat Local?

Eating local often means eating foods that are fresher and closer to harvest, which can support better quality and flavor. I personally find local foods just taste a lot better. A lot of the reason I was struggling to find foods to eat is because I didn’t like the taste of produce that had been picked too early or was on its way to spoiling. 

Another benefit of local foods is that there is a shorter time between harvest and you bringing it home, so it’s less likely that the nutrient value has decreased. Food that is imported is often older and has been sitting in transport vehicles and distribution centers before it reaches the store (MSU Extension 2013). 

Public health sources also encourage diets that are rich in fruits, vegetables, legumes, nuts, and other plant-based foods, because they are associated with better long-term health outcomes. Eating local food fits naturally with a healthy, plant-forward way of eating (American Board of Physician Specialties, n.d.). 

Local food also has the bonus of being able to talk to the farmer if you have questions about the food and how it was grown. I frequently talk with the farmer I buy produce from and love having access to this information.

Finally, local food supports the local economy. This means that the money spent with local farms stays close to home and is reinvested with business and services in your community.

What is Seasonal Eating?

Seasonal eating means choosing to eat foods when they are naturally being harvested in your area. For those in the US, this is a great seasonal produce guide that shows what is in season by region and time of year. Honestly, I never even knew I liked radishes until I had them in season from my local farm. They tasted so much better and less bitter. So in spring I’m eating more asparagus and radishes and in fall more squashes and cabbage. Eating seasonally helps me feel more connected and in balance with the Earth, its natural cycles, and my body.

What is a CSA?

Community Supported Agriculture (CSA) connects people directly to the farmers to create a more profitable and transparent local food system. It helps you get high quality food and helps the farmer and the local food system, so it’s a win-win all around.

A CSA share varies from farm to farm in size and product mix, but it’s basically a subscription of farm food that is either picked up or delivered on a regular basis.  How it works is that you purchase a CSA share at the beginning of the season. Farmers use the up-front payments to cover the cost of seeds, tools, etc. at the start of the season. Then the people that buy the share receive regular distributions of vegetables, fruit, and other farm products. If the farm does well that year, you may get more in your share, if conditions such as weather reduce what the farm can produce, then you may get less. This shared risk allows the farmer to concentrate on good land stewardship and growing high quality food. It also builds a sense of community and understanding of the true conditions a farm faces (Harper, 2020).

How the CSA I belong to works is you purchase a half or whole share at the beginning of the season. I go to the farm weekly and pick up my share. It typically contains fruits, vegetables, and occasionally bakery desserts. The food is picked that day. There is a board that tells you how many of which items you get and I can chose the produce myself. Sometimes it changes and you can pick from a variety of items available. They have add-ons like a pick your own flower share and a milk share. They also have some bonus features for CSA members only such as a pick your own blueberry event. Additionally, there is a newsletter with tips.

The CSA I belong to often gives me so much food that I can’t eat it all before it spoils. I freeze some of it so that I can have local produce in the winter too.

Benefits of a CSA include: 

• Fresh, high quality food often picked within hours of you receiving it.

• An opportunity to try new foods that you may never have discovered otherwise.

• Connection to the people that grow your food.

• Joining a community of like-minded people.

(Harper, 2020)

Ways to Eat Local

I live in a suburban area of Upstate New York. I would not have expected to find a farm so close by, but I am lucky enough to have one, so it’s a short drive to pick up my CSA. Even if you do not live near a farm, local produce may still be available through a CSA, farm stand, farmers market, food co-op, or local pickup site. You can search for local Farmer’s Markets, CSA, and farms here. The USDA Agricultural Marketing Service is another good resource for finding a CSA. Taste the Local Difference  also is a great resource.  

Another really accessible way for me to eat local is to grow some of my own food. This idea may seem intimidating, but I keep it very simple. I use container pots on my deck and I have herbs like basil, cilantro, chive, and rosemary. They are easy to care for and are up high enough and close to my house that animals don’t get to them. This can be a good solution for anyone with a little outdoor space, even if it’s just an apartment balcony. My space is big enough that I can also accommodate a few small containers of lettuce and a hanging plant with cherry tomatoes. They are pretty simple to care for. It doesn’t get more local than your own backyard. 

Storage is key

One of the biggest lessons I have learned from my CSA newsletter is that storage matters. A lot of produce spoils because it is stored incorrectly, not because it is “too old” too quickly. 

Here are a couple of my favorite tips to help produce last longer:

Lettuce–rinse it in a salad spinner and put in an air tight bag after drying with a paper towel.

Strawberries–rinse with vinegar and then water and pat dry. Store in an air tight container.

If you are looking for more tips on making your produce last longer, you can find a helpful article here.

Reiki, Diet, and Daily Living

When I was reading about Mrs. Takata, the Reiki Master who helped bring Reiki to the United States, I was struck by the way she encouraged people to improve their diets and eat more vegetables. That idea stayed with me because it reflects something I deeply believe: caring for our energy and caring for our body are not separate things. A commitment to Reiki can also be a commitment to a healthier, more conscious lifestyle.

For me, that means choosing food that supports wellness, simplicity, and seasonality. It means eating in a way that feels connected to the Earth and aligned with my values. 

Closing Thought

I do not think healthy eating has to be complicated. For me, it begins with local produce, seasonal rhythms, and the support of a CSA that makes all of it possible. It allows me to feel more connected to my food and where it comes from. If you are trying to eat more vegetables, eat more mindfully, or find a way to make healthy eating more accessible, both a CSA and your local Farmer’s Market can be great places to start.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration.  This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease.

References

American Board of Physician Specialties (n.d.). Benefits of eating locally sourced foods. Retrieved May 24, 2026 from https://www.abpsus.org/eating-local-foods/

Choung, S. (2025, February 28). 17 easy hacks to make your produce last longer. Good Housekeeping. https://www.goodhousekeeping.com/food-recipes/cooking/g63972994/hacks-to-make-produce-last-longer/

Haberly, H. J. (2000). Reiki: Hawayo Takata’s story (9th ed). Archedigm Publications.

Harper, A. (2020, February 19). Benefits of community supported agriculture. Michigan State University Extension. https://www.canr.msu.edu/news/principles_and_benefits_of_community_supported_agriculture

Local Harvest. (n.d.). Retrieved May 24, 2026 from https://www.localharvest.org/

Michigan State University Extension. (2013, April 13). 7 benefits of eating local foods. https://www.canr.msu.edu/news/7_benefits_of_eating_local_foods

North Carolina State University Extension. (2012, February 21). Community supported agriculture (CSA) resource guide for farmers. https://growingsmallfarms.ces.ncsu.edu/growingsmallfarms-csaguide/

SNAP-Ed Connection. (n.d.). Seasonal produce guide. U.S. Department of Agriculture. https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide

Taste the Local Difference. (n.d.). Find local food & farms. https://www.localdifference.org/find-food-farms/

U.S. Department of Agriculture, Agricultural Marketing Service. (n.d.). Local food directories: CSAs. https://www.ams.usda.gov/local-food-directories/csa

The post How Eating Local and Seasonal Foods Changed My Relationship With Food  appeared first on Wellness Tools for Thriving.

Many people may feel somewhat uncertain or nervous before their first Reiki session. I know I was no exception to this. You may be wondering what a Reiki session will feel like. In this post, I’ll provide some typical feelings and sensations during a Reiki session as well as my own experiences. 

While a Reiki session will feel different for everyone, there are some common experiences. It’s important to remember that each person’s experience is unique and that each Reiki session will feel different. The important thing is to let go of expectations and to let the experience be what it is. When you do this, I think you will find it is much more enjoyable.

My hope is that with this information, you will feel more comfortable and confident going into your Reiki session knowing that it will be an amazing, relaxing experience.

Feelings

Most people report feeling very relaxed, grounded, and calm by the end of the Reiki session. I’ve heard clients say that Reiki gave them a feeling of more energy to do the tasks they needed to do. Some people are so relaxed during the session that they fall asleep. This is a welcome reaction! The benefit of Distance Reiki is that if you fall asleep, the Reiki practitioner can simply sign off the call and you can enjoy your relaxed state without having to then go anywhere after.

Colors

Many people see colors during a Reiki session. This is a common experience. It’s even more common if you are attuned to Reiki. This is one of the most frequent experiences that I have when I receive Reiki from others either in-person or Distance Reiki. I also experience it when I give myself Reiki. I’ve heard many people say that the colors change as the Reiki practitioner moves to different parts of their body.

A lot of people wonder what the colors mean. I’ve heard some people say they correspond to the chakras. Chakras are different energy centers within our body that run from the base of the spine to the crown of the head. Each one is represented by a different color and they are thought to be wheels of energy that influence physical, spiritual, and emotional well-being. In my experience, the colors mean something different to everyone. I would recommend not letting the mind get too caught up in the “meaning” of such things and instead to just relax and enjoy the experience. I have found that it simply means for me that the Reiki energy is flowing through me and going to where it needs to go. 

Tingles

Many people experience a pleasant sensation of “tingles” on different parts of their body. This is my personal favorite experience during Reiki and my most common one. This can make the Reiki experience a very enjoyable one. It can also be one of the ways that helps bring relaxation to the person receiving Reiki. It’s amazing that you can feel so much sensation from light touch or in the case of Distance Reiki, no touch. 

Warmth

Often people feel a warming sensation on different parts of their body. This is a very common experience. The Reiki practitioner’s hands often become warm during a session. If you are experiencing an in-person session, you may feel the warmth from their hands. I know when I give in-person sessions clients have reported this. If you are receiving a Distance Reiki session, you may still feel that warmth travel up and down your body even without anyone physically touching you.

Cold

Sometimes you feel some cold during the session, which is why I always advise having a blanket nearby in case you experience this. Some believe that this happens as you release energy or situations that no longer serve you. I have experienced this myself and for me it’s a brief chill that quickly passes.

Images

Some people report seeing specific images or visions. Sometimes these images provide clear guidance while other times it’s not immediately clear what the images represent. It can take days or weeks to integrate the Reiki session. Be patient and open to what the images may mean without trying to force an interpretation.

Hearing Guidance

Some people hear specific guidance about their life. Some people hear it as a voice, while others may get a knowing of next steps either during the session or even days or weeks later. There are different beliefs about who is providing the guidance. It doesn’t matter if you believe this voice is God, angels, guides, or your own inner wisdom. Reiki doesn’t tell you what to believe. It works with whatever belief structures you already have in place.

Nothing

There are some people who do not feel anything different during a Reiki session. It’s important to realize that this does not mean that Reiki is not working. Reiki is flowing through you during a session whether you notice it or not. Just because you don’t feel anything doesn’t mean that nothing is happening. I would suggest journaling about how you feel physically and mentally over the days after a Reiki session to see if you notice any difference.

The End of the Session

Most people are so relaxed by the end of the session that they need to move slowly and gently as they get up. I love seeing the look on people’s faces as they finish the Reiki session! I see a sense of calm, relaxation, and joy all mixed together. As they gently and slowly come back to the present moment, I see a smile form across the face of almost every person. I can sense their lightness and ease. 

This is why I do this work. It helps so many people regulate their nervous system and feel more calm, grounded, and at ease. If you are curious about Reiki and have questions, you can always contact me at info@wellnesstooolsforthriving.com. If you feel called to experience Reiki yourself, you can book a Distance Reiki session using the button below.

Book a Reiki Session

Learn more about me and what I offer at Serenity & Bliss by Amy

Disclaimer: These statements have not been evaluated by the Food and Drug Administration.  This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease.  Reiki is a powerful energetic tools, but it is a complementary practice and not a substitute for professional medical or mental health treatment.

The post What Does Reiki Feel Like? Common Sensations & What to Expect appeared first on Wellness Tools for Thriving.

This tip to improve well-being may seem simplistic, but it’s been a long-time powerful tool in my wellness toolbox–walking in nature. As I live in Upstate New York, walking in the woods is the easiest way for me to get out in nature and that will be the focus of this post today. However, there are benefits to being in whatever nature you have easily accessible to you.

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My father earned his undergraduate degree in Forestry, so walking in the woods was a part of my upbringing. While he ended up working in a corporate setting his whole life, he never disconnected from nature. When I was growing up, he frequently took us to local nature reserves or local trails. We vacationed in the Adirondacks where there were plenty of places to walk in nature. There was a small wooded area behind our neighborhood and as a teenager I often went walking there alone to gather my thoughts. 

Now as an adult I take advantage of the hiking trails in the nature preserve near my house whenever I can. I now take my own children there, but I also enjoy the quiet stillness of going there myself. 

For me, once I start walking in the woods, I can feel myself slow down, and I take it in. I have a great sense of smell and all of the aromas of the woods are so soothing to me. I enjoy reaching out and touching trees as I pass them. It makes me feel so much more connected and I feel like I can just come home to myself. I love walking in nature at any time, but it is especially helpful if I’m feeling stressed, worried, down, or disconnected. I always feel better after spending time in nature.

Benefits of Walking in Nature

Research supports the benefits of nature walks. A review of the research literature studies by Grassini (2022) found that nature walks effectively improved mental health. Specifically, results showed reduced symptoms of depression and anxiety after taking nature walks.

A study by Koselka et al. (2019) examined the benefits of a forest walk and compared it to other types of walks without nature. Results found that the forest walks showed the largest and most consistent improvements in psychological state. These improvements included a reduction in stress and improvement in mood.

A review of the research literature studies by Hansen et al. (2017) found that forest walks were associated with reduced stress, improved well-being, decreased blood pressure, and decreased heart rate.

What about when it’s cold?

There’s a famous saying that there is no bad weather, only bad clothes. So if the temperature is freezing or above, I try to get outside and walk and just bundle up.

If it’s just too cold to get outside, I look out a window. If it’s snowing, I watch each snowflake mindfully hit the ground. I look at the snow on the ground or the evergreen trees. I feel the stillness of nature around me, even if I can’t get outside. Hansen et al. (2017)’s research review found that even nature videos had benefits.

Safety Reminders

I have a healthy respect for nature and always take precautions when I walk alone. I would be remiss if I did not mention a few safety tips. Here are a few things I do to make sure I am safe while out in nature. Please note that this is not an exhaustive list:

• I let someone know when I am going to walk alone who can track my location.

• I carry my phone and internet enabled watch.

• I bring water and often a snack.

• I wear sunscreen and bug spray (often natural).

• I have an additional layer (like a jacket).

• In areas where people hunt I have bright clothes on.

• I walk on marked trails.

• I check for ticks afterwards.

Final Thoughts

Even if you only have a short amount of time or a small patch of nature, I recommend you take advantage of whatever you have. Better yet, take off your shoes and socks and do some grounding for a few minutes on the Earth with your bare feet. I can assure you that you will feel better immediately. So what are you waiting for? Go enjoy some nature!

This post is for informational purposes only and is not to be constituted as medical advice. Please consult a medical professional for diagnosis and treatment.

References:
Grassini, S. (2022). A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression. Journal of Clinical Medicine, 11(6),1731. https://pmc.ncbi.nlm.nih.gov/articles/PMC8953618/

Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin‑Yoku (forest bathing) and nature therapy: A state‑of‑the‑art review. International Journal of Environmental Research and Public Health, 14(8), 851. https://pmc.ncbi.nlm.nih.gov/articles/PMC5580555/

Koselka, E.P.D., Weidner, L.C., Minasov, A., Berman, M.G., Lonard, W.R., Santoso, M.V., de Brito, J.N., Pope, Z.C., Pereira, M.A., Horton, T.H. (2019). Walking green: Developing an evidence base for nature prescriptions. International Journal of Environmental Research and Public Health, 16 (22), 4338. https://pmc.ncbi.nlm.nih.gov/articles/PMC6888434/

Copyright © 2026 Amy Majewicz-Hefley, LLC. All rights reserved.

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When I first began receiving Reiki, I received Distance Reiki, or a Reiki session conducted virtually from my home while on a Zoom call with the Reiki Master I was working with. I opted for Distance Reiki for several reasons. First, I met the Reiki Master I wanted to work with through a friend while away from home at a workshop and knew she was the right fit for me. However, she lived in a different state. I didn’t want to let that stop me from working with the person my intuition told me was the right fit. Also, I had two young children and was working full time. Traveling to a location away from home was quite a challenge in those days for me. It turns out that this was the right choice for me. Distance Reiki is just as effective as in-person Reiki and these Reiki sessions ended up being transformative for me. They inspired me to become attuned to Reiki myself which eventually led me to become a Reiki Master Teacher.

There are a couple of common questions I typically get about Reiki, especially Distance Reiki. They include, “Does Distance Reiki really work?” “Is Distance Reiki as effective as in-person Reiki,” and “How does Distance Reiki work?” Before I answer these questions here, let’s cover some basics.

What is Distance Reiki

Distance Reiki was initially called absent or absentee Reiki since the client was absent. I now often refer to it as “virtual Reiki” since it’s a more common term post COVID-19 pandemic. Distance Reiki is also referred to as Distant Reiki. All these terms mean the same thing. Distance Reiki allows the Reiki practitioner to send Reiki to someone who is not physically present with them or to someone whom they are not touching. 

What is Involved in a Distance Reiki Session?

A Reiki treatment can be done in two ways: A hands on healing art in person or a Distance Reiki session done virtually. In a Distance Reiki session, the client and practitioner connect virtually, most likely via a video call. Reiki is sent distantly by the practitioner to the client while the client lays down in a place in their space of their choosing. The practitioner uses a picture, name, or object to help them connect with the client’s energy. Both methods are equally as effective. If the client prefers, it is not necessary to connect on a live video call. Instead, the Reiki practitioner and client can just make an agreement that the Reiki energy will be sent at a specific time and the client can choose how and when to receive it.

Research on Distance Reiki

Research is mounting to suggest that Distance Reiki has many benefits. There are more and more scientific studies being conducted on the effectiveness of Distance Reiki and I think that there will be some very interesting data to come in the future. Here is a sample of what the research suggests so far:

• A study by Baldwin et al. (2023) found that frontline healthcare workers who received Distance Reiki reported reductions in stress, anxiety, pain, and improvements in well-being and sleep quality.

• An integrative review of Reiki research that included both hands-on and Distance Reiki noted that many studies report improvements including reduced symptoms of depression, stress, pain, and fatigue (Vitale, 2007).

• A study by Aydin & Aydin (2024) of state test anxiety for nursing students found that Distance Reiki reduced anxiety.

Examples of the Effects of Distance Reiki

For any Reiki practitioner, it’s important to continue to receive Reiki themselves through self-Reiki and through Reiki sessions from others. I continue to receive Distance Reiki from the Reiki Master that taught me. Here’s an example of a particularly powerful session I had with her:

After both my parents had passed, my siblings and I were trying to sell my parents’ house. We desperately needed the money to pay off final expenses and hadn’t had any offers yet. I had a Distance Reiki session with the Reiki Master who trained me. At the end of the session, she asked me to consider if there was anyone else alive or passed whose permission I might need to help let the house go. I told her I wasn’t sure of the answer to that.

The next day I was outside weeding in the garden. I realized my grandfather who was a carpenter before he passed had put an addition onto my parents’ house. I mentally asked for his help in selling the house. I returned inside from gardening a little while later to find I had several texts from my brother. There was a good offer on my parents’ house. We accepted the offer that day. I think this example shows that Reiki can be used for any type of situation and not just for physical healing.

Here’s another example of the benefits of Distance Reiki as told by the pet parent of one of my furry clients, Pickwick: “The virtual Reiki session was for our senior pup, Pickwick. Our pup, Pickwick, had this reiki session in preparation for an upcoming dental surgery. Our pup, Pickwick, was very relaxed after the session. Pickwick is a rescue with significant anxiety issues and usually requires three different anti-anxiety meds to get through a regular vet visit, let alone an invasive surgery. On the day of the surgery Pickwick had to be dropped off 6 hours ahead of when surgery would begin. They said he was so relaxed and chill they didn’t have to give the additional two anti-anxiety meds that morning. The vet’s office said he was “brave” and that “everyone was so in love with him.” The last time Pickwick had a dental treatment we had to pick him up 3.5 hours early as he was so anxious. This was a noticeable difference!”

Now onto the answers to the questions people ask me about Distance Reiki.

Is Distance Reiki as Effective as In-person Reiki and Does it Work?

The answer to this is yes, absolutely. Reiki energy is not limited by distance as it is a form of universal, non-physical energy. The reason Distance Reiki sessions are equally as effective as in-person ones is that the Reiki practitioner connects with the client’s energy field, regardless of where they are in the world. Like me, many clients prefer the convenience and comfort of receiving Distance Reiki in their own home or location of choice. As you can see from the examples and research I provided, Distance Reiki does work and it works wonders!

How Does Distance Reiki Work?

The simplest answer to this is that we don’t fully know. What I can provide are some theories, ideas, and philosophies:

The universe can be thought of as a web of interconnected energy. Based on the idea that everything is energy and we are all part of the universe, we are all connected at an energetic level regardless of the amount of space between us. Distance Reiki then harnesses that connection to send Reiki energy from the Reiki practitioner to the client.

While there is currently no definitive scientific explanation for how Distance Reiki works, there are some intriguing concepts in science and specifically quantum physics that could provide a theory for how Distance Reiki works: 

Quantum Entanglement: This occurs when two particles become linked and continue to affect each other instantaneously, regardless of how far apart they are.

Non-locality: This theory suggests that some interactions do not require physical proximity and can happen across any distance.

The Biofield: This is the electromagnetic field that surrounds the human body. Reiki is classified as a biofield therapy by the National Center for Complementary and Integrative Health. 

With these ideas in mind, we can theorize that the Reiki practitioner can access the biofield of a person in a way that does not require physical proximity due to non-locality and can connect to the person’s biofield and positively affect it by sending the Reiki energy distantly.

While Reiki is not religious, I think it is also helpful to look at different perspectives on the idea. Tibetan Buddhists explain it in this way: The mind is what creates time, space, limitations and delusion. When your mind is aware, you can release these and are free from time, space, limitations, and delusions. The Reiki practitioner then is thought to be able to access a state of mind where space does not exist and send energy across that space.

Ultimately, whether viewed through the lens of quantum entanglement, the interconnectedness of the universal biofield, or a meditative transcendence of time and space, Distance Reiki operates on the principle that healing is not bound by physical proximity. While the “how” remains a subject of exploration, the core takeaway is that intention and energy can bridge any gap. By tapping into these invisible connections, a practitioner can offer support and balance to a recipient just as effectively from across the world as they could from across the room.

Final Thoughts

Distance Reiki is a gentle, low risk complementary practice that has shown many benefits. While it’s not a replacement for medical care, it is a wonderful addition to it. It is just as effective as in-person Reiki sessions and offers many conveniences that many prefer. While we are still learning about how Distance Reiki works, at the end of the day, the best way to learn about Distance Reiki is to experience it. You do not have to believe in Reiki for it to work, so believing that Distance Reiki works isn’t necessary. If it is something that calls to you, I would highly recommend you give it a try. If you would like more information, please feel free to contact me at info@wellnesstoolforthriving.com. If you would like to book a Distance Reiki session with me, you can do so here.

Book a Reiki Session

Disclaimer: These statements have not been evaluated by the Food and Drug Administration.  This post as well services listed are not intended to diagnose, treat, cure, or prevent any disease. Information in this post is intended purely as personal recommendations and is not to be interpreted as an attempt to prescribe or practice medicine. Reiki is a complementary therapy that is not intended to be a substitute for medical care.

References

Aydin, R., & Aydin, M. A. (2024). The effect of distance Reiki on state test anxiety and test performance. Journal of Nursing Education, 63(5), 257–264. https://journals.healio.com/doi/10.3928/01484834-20240305-04  

Baldwin, A. L., Vitale, A., Brownell, A., & Scicinski, J. (2023). Evaluation of a distance Reiki program for frontline healthcare workers’ health-related symptoms during the COVID-19 pandemic. Global Advances in Integrative Medicine and Health, 12, 1–13. https://journals.sagepub.com/doi/10.1177/27536130231187368

Caltech. (n.d.). What is entanglement and why is it important? Retrieved February 14, 2026 from https://scienceexchange.caltech.edu/topics/quantum-science-explained/entanglement

Jain, S., Hammerschlag, R., Mills, P., Cohen, L., Krieger, R., Vieten, C., & Lutgendorf, S. (2015). Clinical studies of biofield therapies: Summary, methodological challenges, and recommendations. Global Advances in Health and Medicine, 4(Suppl), 58–66. https://doi.org/10.7453/gahmj.2015.034.suppl

Rowland, A.Z. (2010). The complete book of traditional Reiki: Practical methods for personal and planetary healing. Healing Arts Press.

Stein, D. (1995). Essential Reiki: A complete guide to an ancient healing art. Crossing Press.

Rubik, B., Muehsam, D., Hammerschlag, R., & Jain, S. (2015). Biofield science and healing: History, terminology, and concepts. Global Advances in Integrative Medicine and Health, 4(suppl):8-14. https://pmc.ncbi.nlm.nih.gov/articles/PMC4654789

Sing, S. (2015). Use of Reiki as a biofield therapy: An adjunct to conventional medical care. Clinical Case Reports and Reviews, 1(3): 54-60. https://www.oatext.com/Use-of-Reiki-as-a-biofield-therapy-An-adjunct-to-conventional-medical-care.php#Article.

The Physics of the Universe: Difficult Topics Made Easy. (n.d.). Quantum theory and the uncertainty principle: nonlocality and entanglement. Retrieved February 14, 2026 from https://www.physicsoftheuniverse.com/topics_quantum_nonlocality.html.

Vitale, A. T. (2007). An integrative review of Reiki touch therapy research. Holistic Nursing Practice, 21(4), 167–179. https://www.uclahealth.org/sites/default/files/documents/Integrative_Review_of_Reiki_Research.pdf    

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Copyright © 2026 Amy Majewicz-Hefley, LLC. All rights reserved.

For a long time, I believed I wasn’t a resilient person. As an empath and a Highly Sensitive Person (HSP), I often felt overwhelmed by the world. I used to think that my sensitivity was a weakness. I thought being resilient meant being “tough.” However, as I entered my 40s, I came to a significant realization: I am incredibly resilient; not despite my sensitivities, but because of them.

This shift in perspective happened during one of the most difficult periods in my life. Within a short span of time, I lost my mother, navigated a high-stress career change, and managed the declining health of my father; all while raising two school-aged children. This period culminated in the death of my father. It was a period of grief and trauma, loss on many levels, and high stress. Yet in the middle of that storm, I discovered a self-care tool that transformed me: Reiki.

What is Resilience and Post-Traumatic Growth?

Resilience is defined in simple terms as “bouncing back” from an adversity or hardship (Kamenetz, 2025). Post-Traumatic Growth, a term coined in 1995, goes a step further to describe when people not only bounce back from hardship, but also show improvements in their lives.

Misconceptions about Resilience

I think it’s also important to distinguish resilience and post-traumatic growth from toxic positivity. It’s important to feel our feelings and to let them move through us, not to deny or repress them. Resilience does not mean that the stress and trauma was a good thing or that it “happened for a reason.” I am not grateful that the difficult things happened to me and no one should be. Toxic positivity on the other hand is that belief that no matter how difficult a situation is, you should have a positive mindset or “good vibes only.” It encourages our feelings to be invalidated and ignored, which is never helpful. Toxic positivity can promote shame by causing you to think you are doing something “wrong” if you aren’t happy. 

I’d also like to make a second clarification. We often mistake resilience for ‘toughing it out,’ imagining it as a shield we carry to survive adversity. For a long time, I thought I lacked resilience because I wasn’t getting harder or more guarded; I was actually becoming softer. I realized I was looking for a rigid kind of strength that didn’t align with who I am.

To me, resilience is the courage to stay soft when life feels heavy. Instead of building a fortress to keep the pain out, I learned to breathe through the storm, trusting my ability to expand rather than break. I didn’t survive those years by bracing for impact, but by learning to stay compassionate, open, and fluid; like water that finds its way through the tightest spaces without losing its essence. 

For me I’ve found that true healing (and true resilience) begins the moment you stop hardening and start letting the energy move through you again.

What influences resilience

It’s important to realize that resiliency is not something you either have or don’t have. Everyone has the ability to be resilient. There are several factors that can increase our resilience.

Protective factors

Protective factors are the key to resilience. Protective factors are both internal (personal qualities and characteristics about yourself) and external (things in the environment that help you). Internal protective factors include optimism and hope. External factors include community social supports and supportive personal relationships.

Internal Locus of Control

Another way to increase resilience is by having an internal locus of control. This refers to how much you believe that you have control over the outcome of events in your life. In other words, we can’t control the storms that blow in, but we can control how we manage our own inner environment.

Reiki and Resilience

Reiki has many benefits, the first and foremost is that it reduces stress. Regular Reiki sessions can serve as the external protective factors that help you reduce stress in the face of adversity. I began receiving regular Reiki sessions during the stressful period in my life that I mentioned. 

While Reiki is not a substitute for medical care or mental health treatment, it is an excellent addition to it. Some Reiki practitioners, like myself, have backgrounds in psychology or social work, which is a nice bonus.

But what if you need more support in between Reiki sessions or during an in-the-moment recurrent stressful event? For me, this is the reason I became Reiki 1 attuned. The first degree of Reiki healing focuses exclusively on self-healing. You do not need to progress further in your Reiki training if all you want to do is to be able to help yourself. This was my initial goal with Reiki training: self-healing.

Self-Reiki can provide you with that internal locus of control. You have a tool literally in your hands and you can use it at any given moment to combat stress whether you are in a meeting, at a stop light, or watching tv. Having this tool available to you will help cultivate a sense of hope and optimism in you which is an internal protective factor. 

Reiki can provide external social protective factors in many ways. I attend Reiki shares which are free events where we practice Reiki on each other. I have kept in contact with individuals from my Reiki classes and some of us meet as a group over Zoom. The Reiki Master I receive sessions from is a person I trust who I have built an important relationship with. There are also Reiki request groups where people can ask to have Reiki sent to individuals. All of these are ways Reiki can create relationships and community that serve as external protective factors.

Reiki and Post-Traumatic Growth

Reiki can also be a tool you choose to use to help others with. Once you receive the Reiki 2 training, you can then use Reiki to heal others in-person and send Reiki distantly to people not physically present with you. For me, this is how I found post-traumatic growth. I not only had a wonderful self-care tool for myself, but I expanded upon it and learned to use it to help others and to be able to teach others how to use Reiki. It has been one of the more fulfilling experiences I have had.

However, you don’t have to become trained to give Reiki to others to experience post-traumatic growth through it. Reiki can work on any situation you bring to it and it often helps you find new insights into situations. Through Reiki sessions, you might discover something that helps you find a passion, cause, or a hobby that brings you great joy and fulfillment. Post-traumatic growth might be something that seems small that brings greater meaning to your life. Reiki can help you find this just by receiving its energy.

Final Thoughts

Reiki can be a powerful tool to add to your toolbox and help you boost resilience. It can even help foster post-traumatic growth. Reiki can help build both internal and external protective factors to help you navigate the especially stressful periods of life. With Reiki at your side, you can handle any challenge that life throws your way.

If you are interested in Reiki and would like to book a session with me, feel free to do so below. I would love to work with you!

Book a Reiki Session

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease. Reiki is a powerful energetic tool, but it is a complementary practice and not a substitute for professional medical or mental health treatment, especially when dealing with trauma.

References

Kamenetz, A. (2025, May 8). You really can recover from a painful experience-and be better than before: It’s called post-traumatic growth. Scientists explain the keys to achieving it. National Geographic. Apple News+

Henderson, N. (2012) The resiliency workbook: Bounce back stronger, smarter, and with real self-esteem. Resiliency in Action.

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We often picture healing like a chart: a line moving steadily up to the right, signifying constant, consistent progress. But when we hit an emotional setback, a physical flare-up, or a return to an old, less-helpful coping mechanism, we feel like we’ve failed. 

But the truth is, healing isn’t linear. The non-linear nature of healing is not a sign of failure–it’s a sign of you as a complex system doing complex work.

For years I struggled with anxiety and overwhelm. I would make some progress on feeling less anxious and then I would slip back into old patterns and suddenly feel very anxious. This was very discouraging. I was doing all the “right things.” 

Here are some things that I learned along the way on my healing journey that I hope will be helpful to you as well:

Mind-Body Interconnectedness

Healing is rarely about fixing one single thing. It involves a whole host of intertwining parts of ourselves.

• Physical complexity: What I did not realize when trying to heal my anxiety was that there were physical conditions, vitamin deficiencies, and systems out of balance in my body that were contributing to my anxiety.

• Nervous System healing takes time: When the body has been in a state of stress (“fight-or-flight” mode), rewiring it to feel safe takes consistent effort. I had years of stress build up and it was hard to come out of this mode as I had built up many poor habits that needed to be changed and were prone to set back when new stressors like a new job came up.

Healing involves “peeling back layers”

• New Insights, New Pain: Making progress on an issue can give you the space to address a long-buried root cause. This may bring up temporary surges of feelings like anger or sadness, which may feel like a “glitch” but is actually meaningful progress. I was often told I was “too sensitive” as a child. As I learned more about myself, I learned that I am a Highly Sensitive Person (HSP). I realized that there was no “problem” with me, which led me to anger about comments that were said to me and at people who told me I was “too sensitive.”

• The Uncovering Spiral: Instead of a straight line, healing often follows a spiral path. You revisit the same themes, but each time you encounter them, you do so from a place of better self-awareness with better tools. Many different areas in my healing journey spiraled. My stomach started feeling better, but then my migraines got worse. Both were tied in different ways to my high sensitivity and my anxiety. Eventually I learned coping skills that addressed all these areas and then many things started improving, but I still have setbacks and new things I am learning about myself.

Life Doesn’t Stop While you Heal

• External Triggers and Stressors: As I was working on my own healing journey, my parents got sick and passed away, I lost my job and started a new one, my kids grew from babies to toddlers to kids to teens, each with their own stressful phase. I had periods where I didn’t have as much time to get to yoga, I stopped giving myself daily self-Reiki and I didn’t do all the other good things that I now do for my health. 

Setbacks are Data–Not Failure

When you have a setback, it does not mean that you have failed or that the entire healing effort was a waste. Instead, reframe the “glitch” as invaluable data. Shift your perspective from “I’m back at square one” to “I’m practicing resilience and self-forgiveness.”

Each time you fall and get back up, you are building the one thing a straight path could never give you: resilience. 

So how do we get back on track and reset after a healing setback?

The Glitch Reset: 5 Simple Practices to Get Back on Track 

We all have setbacks in our healing. You skip a week of therapy or snap at a loved one. That feeling of failure and defeat can make you feel like you are experiencing a healing glitch. Instead of letting the guilt from one moment turn into self-sabotage, try a glitch reset–a quick, focused action to interrupt the spiral and gently return to your path.

Here are some tools adapted from clinical psychology and behavioral science that I’ve found helpful:

1. The 5-second pause

Sometimes it can be as simple as taking five deep, natural breaths to recenter yourself. I like to put one hand on my heart and the other on my belly and take a few slow, natural breaths. If you are attuned to Reiki like me, you can also practice self-Reiki while doing this, but just breathing works fine. If you need to ground yourself further, bring your focus to one thing you see, one thing you hear, one thing you can touch, one thing you taste, and one thing you smell. Doing this brings your focus to the present moment and is a great way to practice mindfulness. 

2. Self-compassion inventory

Pay attention to your inner dialog. What kinds of things are you saying to yourself? Now think about, if my friend called me and said those things about themselves, how would I react? You would probably be horrified and tell them that they are a great person, everyone makes mistakes, and to not be so hard on themselves. Speak to yourself the way you would to one of your closest friends or a dear pet such as, “Hey, we all make mistakes, it’s okay, you are doing your best.” You deserve the same kindness you would show others.

3. The Gentle Reframe

When we don’t make our goals, we can focus too much on feeling like it’s part of our identity rather than a temporary state. We might think we “messed up” and so we are a “failure.” If you missed going to your yoga class, instead of thinking, “I’m so lazy and inflexible,” reframe to “I chose to honor my body and rest today and I will return to my practice tomorrow.” That way you shift the focus to it being a situation that you can change rather than a personality flaw.

4. Set boundaries

Typically when we think of setting boundaries, we think about setting them with other people. What I am suggesting here is you set boundaries with yourself. If you are doom scrolling until 1 AM, set an app limit for social media on your phone and stick to it or even just put your phone in another room out of reach. If you can’t stop reaching for the cookies, put them up on a high shelf out of sight that is a pain to get to. Set your email to display an out of the office message so when you take a day off you aren’t tempted to check work email. For me this looked like not following any news media on tv or on-line to protect my nervous system.

5. The 1% Rule

This idea is discussed in the book Atomic Habits by James Clear. The idea is that you focus on becoming one percent better each day. You focus on tiny changes you can make. Instead of thinking that you need to journal for an hour, you write one sentence about how you are feeling. Maybe the next day you write two sentences. Instead of going to the gym everyday for an hour, you do a few exercises in your home and you increase them slowly over time. For me this looked like taking five minutes to do some slow, mindful movements like Qigong or doing a few minutes of self-Reiki daily. The focus is on small, incremental progress over time, not on making huge changes now, which isn’t realistic.

Final Thoughts

The truth is, we will all have setbacks in our healing at one point or another. That does not mean that we have failed in our healing or that we are not making progress. While it would be great if healing were a steady upward path where we are more healed each day, the reality is that it doesn’t work like that. The important thing is not to give up on our healing. The good news is, we can reset ourselves when setbacks do inevitably happen and we can then continue making progress, maybe even with a bit more insight and a lot more resilience.

References

Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Penguin Random House.

Neff, K. (2011). Self-Compassion: The proven power of being kind to yourself. William Morrow.

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In the busyness of our modern lifestyle, stress and overwhelm can feel like constant companions. Whether it’s looming deadlines, relationship challenges, or the general uncertainty of the world, finding moments of calm can be essential for your well-being. And often, the most effective tool is right under our noses: our breath.

Conscious breathing practices are easy and effective techniques for regulating the nervous system, calming the mind, and reducing the physical manifestations of stress. By simply shifting our attention to our breath and adjusting its rhythm, we can tap into a natural stress-relief mechanism.

Here are four simple breathing techniques you can incorporate into your daily life to manage stress and overwhelm:

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1. The 4-7-8 Breathing Technique (Relaxing Breath)

This technique, popularized by Dr. Andrew Weil, is renowned for its ability to promote relaxation and even induce sleep. It works by slowing down the heart rate and releasing tension. I use this one a lot. I have used it in situations I feel particularly fearful like getting bloodwork.

• How to:

  • Sit or lie comfortably.

  • Completely exhale through your mouth.

  • Close your mouth and inhale quietly through your nose for a count of 4.

  • Hold your breath for a count of 7.

  • Exhale completely through your mouth for a count of 8.

  • Repeat this cycle three more times, for a total of four breaths.

  Why it works: The extended exhale is believed to activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. Holding the breath also allows the body to oxygenate more efficiently.

2. Square Breathing (Box Breathing)

Square breathing, also known as box breathing, is a simple and effective technique for calming the nervous system and promoting mental clarity. It’s often used to manage stress in high-pressure situations. This is a popular breathing technique that is often suggested to beginners new to breathwork.

• How to:

  • Sit or lie comfortably.

  • Inhale slowly through your nose for a count of 4.

  • Hold your breath for a count of 4.

  • Exhale slowly through your mouth for a count of 4.

  • Hold your breath again for a count of 4.

  • Repeat this cycle several times.

  Why it works: The even rhythm of square breathing helps to lower levels of the stress hormone cortisol and move out of the high alert state of the sympathetic nervous system and into the rest and digest state of the parasympathetic nervous system.

3. Extending the Exhale

This simple technique focuses on lengthening the exhale, which is a powerful way to activate the parasympathetic nervous system and promote relaxation. I have used this one often to fall back asleep when I have woken up in the middle of the night.

• How to:

  • Sit or lie comfortably.

  • Inhale naturally through your nose.

  • Exhale slowly through your mouth, making the exhale twice as long as the inhale. For example, if you inhale for a count of 4, exhale for a count of 8.

  • Repeat this cycle several times.

  Why it works: A longer exhale signals to the body that it’s safe to relax, helping to reduce stress and anxiety.

4. Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing, or Nadi Shodhana, is a yoga breathing technique that helps to balance the left and right hemispheres of the brain, promoting calmness and clarity. I’ve often done it in yoga classes that have incorporated this breath technique. It might take a couple tries, but with a little practice, this will become effortless. I’ve found it very effective in promoting relaxation.

• How to:

  • Sit comfortably with a straight spine.

  • Bring your right hand to your nose and exhale completely.

  • Use your right thumb to close your right nostril.

  • Inhale deeply through your left nostril.

  • Close your left nostril with your right middle finger and release your thumb from your right nostril and exhale.

  • Next, inhale through the right nostril and then close it again with your thumb.

  • Release your left nostril and exhale through it.

  • Repeat several more times until you feel complete.

Incorporating Breathing Practices into Your Daily Life

These breathing techniques can be practiced anytime, anywhere. The important thing is to practice them before you get to a point where you are stressed and overwhelmed so that in the moment, you can know which one works best for you. I learned these breathing techniques in various yoga classes. However, I began to incorporate them into my life when I was pregnant as a way to deal with the discomforts and challenges of being pregnant without having to use any medications that might not be safe. Each person is different and you may not be drawn to some of these, but may really like others. You need to find which breathing techniques works best for you. Consider incorporating them into your daily routine:

• Start your day with a few minutes of deep breathing.

• Take a breathing break during stressful moments at work.

• Practice breathing exercises before bed to promote restful sleep.

• Practice during moments of traffic congestion.

By making conscious breathing a regular practice, you can cultivate a greater sense of calm, reduce stress, and improve your overall well-being.

References:

Brandwein, S. (2024, May 16). Meditation and tai chi for sleep: Your guide to relaxation. Sleepopolis. https://sleepopolis.com/education/sleep-relaxation/

Cleveland Clinic. (2022, September 7). How and why to try alternate nostril breathing. https://health.clevelandclinic.org/alternate-nostril-breathing

Cleveland Clinic (2021, August 17). How box breathing can help you destress. https://health.clevelandclinic.org/box-breathing-benefits

Lacuone, K. (2022, April 21) Just breath! Biohacking your breathing). Desert Valley Chiropractic. https://desertvalleychiropractic.com/just-breath-biohacking-your-breathing/

Miranda, G. (2023, March 7). Practice the power of the long exhale. Mindful. https://www.mindful.org/practice-the-power-of-the-long-exhale/

WebMD Editorial Contributors. (n.d.). What to know about 4-7-8 breathing. https://www.webmd.com/balance/what-to-know-4-7-8-breathing

The post Simple Breathing Practice to Manage Stress and Overwhelm appeared first on Wellness Tools for Thriving.

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I have always been interested in health and wellness and have been on a healing journey of my own for quite some time. My deepest personal work in it began when my Mom was diagnosed with a very rare neurological condition called Hereditary Spastic Paraplegia (HSP). This was a devastating, isolating illness, much in part due to the rare nature of it. We were told that she would live a normal life span, but four years later, she passed away from complications due to it. Five years after my Mom passed, my Dad then also passed. At that point I was put in charge of settling his affairs. This was a task I had little preparation for and lacked knowledge in. In the midst of all this, I was a busy working mom balancing work and home responsibilities. These years were some of the most challenging of my life and I needed to find ways to cope.

While healing is always evolving and continuing, I’m at a point where I need to stop and pause, consider how far I have come, and show gratitude for what has helped me on my own journey of health and wellness. I realize how fortunate I have been to find the tools and strategies I have and now I want to be able to share them with others.

Wellness Tools for Thriving is the road map for the path that I followed on my healing and wellness journey, Reiki being an integral part of that journey. Here I share self-care practices that have improved my wellness, healing modalities I have found helpful, and general insights into things you can do to improve your well-being based on my experiences.

I hope you find something that resonates with you here. I am grateful to be able to share what has helped me feel whole.

Reiki has been an important part of my own healing journey, and I now offer Distance Reiki sessions so you can receive support from wherever you are. If you feel called to explore Reiki as part of your own wellness path, I would be honored to work with you. You can learn more on my website: Serenity & Bliss by Amy. You can book a Reiki session directly here:

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In the culture and part of the world that I live in, the New Year is celebrated on January 1st. Typically, people make “New Year’s Resolutions” at this time. These are general things we want to change about ourselves like “getting slimmer” or “working out more.” The gyms fill up in January, but by February they are back to their normal lull (much to my relief as I hate crowds). In my view, I think that it’s pretty obvious that these New Year’s Resolutions we make don’t work and quickly fade.

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What I would like to offer is a different perspective. What if we shifted these New Year’s Resolutions, which are basically lofty goals that we can’t achieve to something softer and easier to manage. What if instead we set intentions for the New Year. What if our goals became something more rooted in who we really are and are something more attainable. 

The Shift from Resolutions to Intentions

Here’s what I mean by this: Instead of setting a goal of, “I need to lose 10 pounds by February 1st,” what if instead you set an intention of treating your body kindly and focusing on your health. That way you aren’t shaming yourself with guilt as you reach for that cookie, you are asking yourself if this cookie will help nourish your body. You focus on showing compassion for yourself and realize that you aren’t going to do it perfectly everyday. Maybe you even eat that cookie today and your self-talk isn’t about how you messed this diet up, but you tell yourself that this is too hard to do today and that’s okay. You notice how that cookie made your body feel. Did it help or do you feel yucky like your digestion isn’t so good? Tomorrow you recommit to treating your body kindly, nourishing it with what it needs. Maybe you have some carrots and hummus instead and notice how that makes you feel. For me, it feels pretty good if I’m really honest with myself and tuning in.

What this Looks Like

Instead of just focusing on your physical appearance, connect your intentions to your mind, body, and spirit. I have found that when these three are in harmony together, I feel my best. Come up with ideas that will improve all of these areas in your life. 

My intention has been to focus on my mental, physical, and spiritual health. I do this by intending to practice Qigong. While I would like to practice it daily and I know I feel my best when I do, some weeks I get to it daily and some I don’t. However, I return to it again and again and I know that it’s nurturing multiple areas of my life when I do my Qigong practice. I also have an intention of expressing myself creatively and reducing my stress. I try to honor this intention by playing my violin and going to a yoga class weekly. Again, I don’t achieve this weekly, but I certainly notice that I feel my best the weeks that I do achieve this. This awareness or noticing makes me more likely to actually do both of these the next week. Each week I begin anew and try to make these a priority.

Checking-in on Your Intentions

Another thing to consider is, why are we simply setting a “resolution” once a year and then if we don’t do it perfectly in the first few weeks, we decide we are a failure and give up? Then we repeat the whole cycle again year after year. Instead, I would advise setting more frequent intentions. Set one for the month, the week, or even the day. Return to it and let it change as your needs change. Do you need to change your focus? Do you need to change your goal in some way to make it more attainable? Start with something you know you can reasonably achieve and then slowly work up to where you would like to be. Maybe you want to meditate an hour a day but you know this is totally unreasonable. Start with five minutes per day and slowly work your way up. Let your intention be, “I will cultivate stillness and presence in my daily life.” That way whether you meditate five minutes on a busy day or 30 minutes on a good day, you are honoring your intention either way. Do what’s workable for you, not what you think you “should” be doing. If you need to make a change in your intentions, make the change and don’t wait.

The SMART Goal Trap

This may seem counterintuitive for many people, especially those like me who were taught to make SMART goals (Specific, Measurable, Achievable, Relevant, Time-Bound). SMART goals are great when you have a project with a clear endpoint like “save $5000 for a downpayment,” but if you are trying to reduce stress, change your mindset, or form long-term habits, SMART goals can fail because the outcome isn’t a single event, but the outcome is consistency and resilience. If you make a SMART goal of “meditate for 30 minutes daily first thing in the morning for 6 months,” the trap is that if you miss a day, the SMART goal is “broken.” Naturally, you will feel discouraged and you might give up on it feeling like you “failed.” This is why the shift to the intention of “cultivate stillness and presence” is a solution that provides more compassion for yourself and is something you are more likely to keep doing day after day without the shame of feeling like you “failed.” It’s important to realize that intentions help us with sustainable habit formation and are a great choice for inner work. The key is to focus on the process and not on the product.

Final Thoughts

This New Year, give yourself the gift of compassionate intention-setting instead of rigid, shaming resolutions. By shifting your focus from a single, measurable, and often unattainable “product” to the sustainable process of caring for your mind, body, and spirit, you create space for resilience and self-kindness. Embrace the wisdom that inner change is not a race to a finish line, but an ongoing practice—one where you can reset your intention not just yearly, but monthly, weekly, or even daily, without the burden of “failure.” Choose a path rooted in nourishment, presence, and awareness, and watch how that gentle, consistent commitment naturally guides you toward your most authentic and vibrant self.

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The holidays are marketed as a joyous time that everyone is looking forward to filled with magic and wonder. But the truth is, the holidays can be a very difficult time for many people. There are many reasons that people struggle with the holidays. 

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For me, I am a Highly Sensitive Person (HSP) and the holidays can leave me feeling overwhelmed. The hassle of travel, the intense planning needed to host an event, the many demands to get everything bought, cooked, and completed leaves me feeling drained. There are many emotions and people to interact with and manage during this time. Our family visits multiple family members at a time and the time management and coordination of this is exhausting.

I have also dealt with holiday grief. The years after my parents’ deaths were very challenging during the holidays as I struggled with the grief that was so intensified during the holidays. At the same time, my two kids were younger and were very excited about the holidays. I had to balance my own feelings of grief with my desire to make it a special time for my kids.

I also want to recognize that there are many people feeling lonely during the holidays. Grief during the holidays doesn’t just show up because of a death. It may be due to a break up or estrangement with a loved one. The holidays also cause stress due to the amount of money that is spent as expectations about presents and food puts a strain on an already tight budget. 

Whatever the reason you felt drawn to this post, please know that you are not alone. If you are dreading the holidays as they approach or are simply groaning inside thinking about them, I want to offer some concrete ways to manage this time. Because no matter what holiday or holidays you celebrate during this season, we cannot stop their arrival. What we can do is change our approach and relationship to the holidays.

Tips for Managing Feelings

The first step I would take is to compassionately validate your own feelings. This means that you realize that it is okay to be feeling whatever you are feeling at this time and to let whatever feelings you are feeling come. Let go of trying to make yourself feel a certain way such as happy or joyful. Instead, acknowledge how you are feeling and realize that all feelings come and all feelings go. Let go of the judgement about your feelings and the “shoulds” and then be curious about what happens next. For me, I am typically very focused on others and concerned about if they are having fun or if I am meeting their expectations. It’s very normal to be annoyed by the behavior of others at this time. Realize that it’s important to be kind during this time as people often hide many of their struggles. It’s especially important to be kind to ourselves and realize that the only person’s behavior we are responsible for and can change is our own. 

Tips for Managing Grief

During the holidays when I had recent losses and they were hitting me hard, I turned to this resource from grief expert, David Kessler that I would recommend.

Realize that things will trigger you when you least expect it. During my first Christmas without my Dad, “Blue Christmas” suddenly was being played where I was spending Christmas and I needed to ask that the song be skipped. Ask for what you need. People may not be aware of what your needs are. Your needs are valid and important, so make them known. It may mean you have to skip an event you would normally go to. If you do attend an event, you may need to leave early. You do not need to explain these decisions to anyone or apologize. I was not able to leave an event early in my holiday arrangements when I was grieving, so I took some time in the bathroom and cried. I have also taken a walk by myself in some nature–which given how cold it is in Upstate New York it required some significant bundling up! You may want to be around other people and you may not want to. You also may change your mind on the day and that is okay too. Do what feels right for you.

Tips for Managing Overwhelm

I think at one point or another we all feel overwhelmed during the holiday season. Here are some ways that I try to reduce my feelings of overwhelm.

Before the holidays

• Plan ahead–I start tasks such as ordering supplies weeks in advance. Start buying what you can ahead of time or discussing the holiday with family and friends so that things go smoothly. Book necessary flights and hotels as far ahead of time as possible.

• Ask for help–This is a hard one, I know. I can’t say that I’m always good at it. If there are other people in your family you can delegate tasks to, then ask other people to take tasks off your plate. You can also get help by buying something you might have made from scratch or finding other less time consuming way to do the task.

• Consider eliminating tasks–This is another one that is easier said than done and you don’t have to get rid of it forever. The year my Dad died I did not send out Christmas cards, but I resumed sending them the following year. Talk to your family and get an inventory of what’s really important to everyone. But most importantly, ask yourself what’s important to you. Cut activities that you are doing out of obligation or because you think you “should” be doing them.

• Automate tasks–Find ways to automate tasks. When I send Christmas cards, I have labels with people’s addresses and return address labels on cards with a pre-typed message on the card so I’m just putting a card in an envelope and putting labels and stamps on them.

• Make extra time for self-care–While this may seem impossible with more tasks to do, it’s even more important to take time for yourself. Your friends and family will enjoy the time with the version of yourself that has filled your own cup.

During the holiday

• Be flexible–Things will come up that are unexpected and the best laid plans will be challenged. Be ready to pivot and change plans in the moment.

• Do your best–At the end of the day, all we can do is our best, no more and no less. Be kind to yourself and others and realize that we are all just doing our best.

• Be present–This moment is the only real moment, so try to stay present and aware in the moment.

After the holiday

• After the holiday, I spend time with my family discussing what went well, what we would like to continue doing and if anything should be changed for the future.

Additional suggestions:

Consider Making a New Tradition

The intense commercialization of the holidays always makes me feel like the reasons for the holidays are lost. While it makes things a little busy, our family started doing a quiet, simple celebration of the Winter Solstice. Connecting more to the natural rhythms and seasons all around us helps ground me. Some of the traditions of my family of origin I keep to honor them, but some of them it feels right to change because my parents are no longer in human form to celebrate them with us, so it feels right to me to do some things different.

Do it When it Feels Right

If there is something that I really wanted to do for the holiday and did not get to it, I save it for another time. In the US, we have Thanksgiving, Christmas, and New Year’s all right after one another. While this makes the time very busy, it also gives lots of opportunities for different traditions. I enjoy making Kapusta, a Polish dish that my Mom always made on Christmas Eve. However our travel schedule just doesn’t allow time for me to make this at Christmas like she did, so I make it at New Year’s which we celebrate with just my immediate family and I have more time and quiet.

Final Thoughts

No matter what is causing the holidays to be a struggle for you, please know you are in my thoughts. Be kind and gentle with yourself during this time. Do what is right for you and take care of yourself. I wish you peace.

References:

Kessler, D. (n.d.). Grief and the holidays. https://grief.com/grief-the-holidays/

The post Tips for Coping with the Holidays appeared first on Wellness Tools for Thriving.

As I reflect back on where my wellness journey truly began, I always return to yoga. It has been the steady thread woven through every stage of my healing and growth. 

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For many, yoga may seem intimidating—images of ultra-flexible models in complex poses can make it feel exclusive or unattainable. But in reality, yoga is not about touching your toes or doing handstands. It’s about creating connection: with your breath, your body, and your inner self.

I’ve never been an athlete, but I’ve practiced yoga for over two decades, and it has carried me through some of the most important times of my life.

The Beginning: Healing Through Movement

My yoga journey began in college during a deeply stressful time. I had just lost one of my closest friendships, which divided our mutual friend group, and I was questioning my major in music therapy. I felt alone and incredibly stressed. Living two hours away from home without a car only deepened my feelings of isolation.

My Mom was incredibly worried about me and sent me a couple of VHS yoga tapes by Rodney Yee. It was back in the “olden days” as my teen would tell you before the days of streaming videos. One video was for morning practice and the other for evening relaxation. I initially just watched the video from the top bunk that used to be my roommate’s. As I watched the instructor flow into different asana poses I thought, “Oh no, this is stretching, not for me.” However, as the semester progressed, stressors persisted and something made me come back to it. I began following along with the yoga videos in my dorm room by myself and something in me shifted. They brought me a comfort and a calm as the routines became more and more familiar. These two videos became the beginning of my yoga practice. Eventually, I purchased more and developed a nice in-home yoga practice.

Growing My Practice

As life unfolded, yoga came with me. As time went on, I continued practicing yoga with these videos. Eventually I met someone at college and we got engaged. In the midst of finding my way in a new state after a move to Connecticut, planning a wedding, and applying for graduate school, the stressors mounted and I knew I needed more than just those yoga videos I was watching. I joined a gym so that I could use exercise as a way to manage my stress, but I wasn’t very versed in a lot of exercise and the gym was intimidating. I saw that the gym offered yoga classes and I began going weekly to them with a few different teachers. One teacher introduced me to yoga’s spiritual and meditative aspects, including pranayama (breath control) and mudras (hand gestures symbolizing intention). It resonated deeply and sparked a love for yoga beyond the physical.

Later, while completing graduate studies in Michigan, the yoga I found at a yoga studio helped me manage the stress of teaching classes as a teaching assistant, studying, being newly married, and adapting to yet another new environment. It was just what I needed to manage the stresses of life as a graduate student.

Yoga Through Motherhood

Once I finished up my coursework, my husband and I moved back to our home state of New York. When I became pregnant with our first child, prenatal yoga offered physical comfort and tools for mindful breathing that proved invaluable during labor. After my son’s birth, “Mommy and baby” yoga classes helped me reconnect with my body while bonding with my baby and meeting other new moms who also enjoyed yoga.

Eventually my husband and I had a second child as well. As our children grew, I found ways to fit yoga into our family life. While they played tennis at our local tennis club, I practiced yoga at a class the club offered. It was a great way to practice self-care as a busy mom while the kids played a sport they love. 

Yoga in Times of Grief and Pain

Yoga has supported me through pain–both physical and emotional. It has alleviated chronic neck and back discomfort, and more importantly, guided me through grief. After my Mom passed, I turned to Grief Yoga, a practice that integrates movement, breath, and sound to help release pain and find peace. I describe my experiences with and the benefits of Grief Yoga in a previous post, Navigating Loss: My Resources for Moving Through Grief. In my healing, yoga remained a way for me to find connection and compassion with myself even through loss and pain.

What is Yoga?

Yoga is an ancient practice with roots in India that integrates movement (asana), breathwork (pranayama), and meditation to cultivate harmony between mind, body, and spirit. While modern western yoga often focuses on the physical aspect, its true essence lies in union—the word “yoga” itself comes from the Sanskrit “yuj,” meaning “to yoke” or “to unite.”

Today, yoga has many styles—from restorative and gentle practices to more dynamic forms like Vinyasa and Ashtanga—but all share the goal of fostering awareness and balance.

The Benefits of Yoga?

Yoga’s benefits extend far beyond flexibility or strength. A growing body of research highlights its profound impact on physical and mental well-being:

• Stress Reduction: Regular yoga practice lowers cortisol levels and activates the parasympathetic nervous system, promoting relaxation and emotional balance (Ezrin & Mansuir, 2025).

• Improved Mental Health: Yoga has been shown to reduce symptoms of anxiety and depression as well as improving emotional regulation (Wu et al., 2023; Shohani, et al., 2018).

• Physical Wellness: Yoga enhances strength, posture, and cardiovascular health, while improving pain and mobility (Saoji, 2019; Sivaramakrishnan et a., 2019; van Aalst et al., 2020).

• Mindfulness and Presence: Through meditation and focused breath, yoga helps practitioners become more aware and present, fostering inner peace.

• Community and Connection: Whether practiced alone or in a class, yoga nurtures a sense of belonging and shared energy.

Final Thoughts

Yoga means union, and that is what I love most about it. It connects the mind, body, and spirit, inviting us to slow down and listen inwardly. My yoga journey has evolved alongside my life’s seasons—from student to mother, from grief to groundedness—but its essence remains unchanged. 

Yoga continues to be the anchor that helps me return home to myself, again and again.

References

Ezrin, S., & Mansuir, A. (2025, August 13). 12 benefits of yoga that are supported by science. Healthline. https://www.healthline.com/nutrition/13-benefits-of-yoga

Saoji, A.A., Raghavendra, B.R., & Manjunath, N.K. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine, 10,(1), 50-58. https://www.sciencedirect.com/science/article/pii/S0975947617303224

Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D.H., & Baker, G. (2019). The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults-systematic review and meta-analysis of randomised controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16,(1), 33. https://pmc.ncbi.nlm.nih.gov/articles/PMC6451238/

Shohani, M., Badfar, G., Nasirkandy, M.P., Kaikhavani, S., Rahmati, S., Modmeli, Y., Soleymani, A., & Azami, M. (2018) The effect of yoga on stress, anxiety, and depression in women. International Journal of Preventive Medicine, 9, 21. https://pmc.ncbi.nlm.nih.gov/articles/PMC5843960/

Van Aalst, J., Ceccarini, J., Demyttenaere, K., Sunaert, S., & Van Laere, K. What has neuroimaging taught us on the neurobiology of yoga? A review. (2020). Frontiers in Integrative Neuroscience, 14, 34. https://pmc.ncbi.nlm.nih.gov/articles/PMC7362763/#abstract1

Wu, Y., Yan, D., & Yang, J. (2023). Effectiveness of yoga for major depressive disorder: A systematic review and meta-analysis. Front Psychiatry, 14, 1138205. https://pmc.ncbi.nlm.nih.gov/articles/PMC10077871/

The post Yoga: The Common Thread in my Wellness Journey appeared first on Wellness Tools for Thriving.

I have no financial disclosures for this post. Any links or recommendations are services I have found helpful and I do not receive anything for recommending them.

As any educator will tell you, working in a school is very stressful. My job as a school psychologist in a school is no different. With many deadlines and decisions to make, it’s crucial that I have as many tools in my toolbox to manage stress as I can. For years I used yoga to help manage my stress and it has been immensely helpful. However, a toolbox with just a hammer in it isn’t very useful, so I aim to add to my stress management toolbox whenever I can. My most recent addition is Qigong. It’s not your first go-to in Western culture, but it has made such a difference in my life and has many benefits beyond stress relief.

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What is Qigong

Qigong (pronounced chee-gong) is an ancient Chinese practice that integrates gentle movement, regulating your breath, and focused intention to cultivate life force energy, known as Qi. While “Qi” isn’t something that can be directly measured by modern science, in Traditional Chinese Medicine (TCM) it is understood as the vital energy that flows through the body’s meridians (energy pathways). 

How are Qigong and Tai Chi Different?

If you see someone practicing Qigong, you may mistake it for Tai Chi.  Both involve slow, flowing, mindful movements, but there are some key differences:

• Tai Chi originated as a martial art. The graceful, choreographed sequences often seen in parks and community centers today evolved from fighting forms. Its health benefits are now more emphasized than its martial art applications.

• Qigong is broader and more varied. Some forms are dynamic with larger movements while others are quiet, still and even purely meditative or breath-based. Qigong can be done standing, sitting, or lying down. It is generally thought of to be easier to learn and more focused on improving health.

In short, Tai Chi is one branch of the larger Qigong tradition. Qigong is a larger category and Tai Chi is one of the specific methods within that category.

Benefits of Qigong

Qigong has many benefits for your mental, emotional, spiritual, and physical health. Here are some of the benefits backed by research:

• Stress reduction and emotional regulation: Qigong has been shown to reduce stress, anxiety, and symptoms associated with depression. This is likely done by engaging the parasympathetic nervous system and cultivating mindfulness (Johnke, et al., 2010; Wang et al., 2013). 

• Improved sleep: Regular practice is associated with better sleep quality and duration (Feng, et al., 2024).  

• Enhanced balance and mobility: Qigong can help improve balance, gait, and physical function (NCCIH, 2022; Jahnke et al., 2010)

• Pain reduction: Qigong can help with chronic pain conditions by decreasing pain perception and improving coping (NCCIH, 2022; Zhang et al, 2020).

• Immune function and Inflammation: Studies report improvements in several immune-related and inflammation related blood markers (Jahnke, et al., 2010).

• Cognition and Memory: Qigong has been found to improve cognition and memory with regular practice (Liu et al., 2023; NCCIH, 2022).

• Improved cardiac health: Qigong has been shown to have beneficial effects on decreasing blood pressure, reducing heart rate, and increases in heart rate variability (Jahnke et al., 2010).

Most importantly, Qigong is accessible to all people. Movements can be adapted for people with limited mobility, making it an inclusive wellness practice.

My Experience with Qigong

I was first introduced to Qigong at Kripalu Center for Yoga and Health. I came into the class with a stomach ache, but left class feeling light, calm, and pain-free. I asked the instructor how this happened and she said that I moved my stuck Qi. Sometimes experiences defy easy explanation, but I couldn’t deny the sense of connectedness to myself and the world around me that I hadn’t experienced before. It helped ground me and connect me both mentally and energetically. 

That once class sparked my curiosity and I wanted to learn more and continue this practice. Since in-person classes weren’t available nearby, I started seeking virtual options. Youtube turned out to be a great resource. I came across Qigong for Vitality led by Jeff Chand. I was soon all in and decided to join his “Communi-Qi.” I loved not just the practices, but the feeling of being part of this supportive community.

How I Practice Qigong

What I particularly love about Qigong is its flexibility:

• Time-friendly: Even 5 minutes of practice can shift my energy and mindset.

• Moving meditation: It feels like the physical embodiment of mindfulness.

• Morning ritual: Practicing first thing sets a positive tone for the rest of my day. However, Qigong can be done at any time of day.

• Accessible for all: Whether you are young, older, or are dealing with injury, Qigong can be modified to meet your needs.

• Connection with nature: Practicing outside makes the experience even deeper, which is encouraged. I often take my iPad and AirPods into the backyard and follow along with a video while feeling the breeze and hearing the birds.

When I can’t get outside, I simply open the sliding glass door by our family room so I can connect with nature and its energy in some small way.

Final Thoughts

Qigong has become a quiet but powerful practice in my stress-management toolkit. It doesn’t require equipment, it’s gentle on the body, and it offers both immediate calm and long-term resilience. Whether you are an educator and mom like me, busy professional, someone juggling the many stresses of modern life, or you just want to improve your well-being, Qigong is worth exploring–either at a retreat center, through a local class, or with a virtual teacher.

References:

Cleveland Clinic. (2025, June 13). An introduction to qigong. https://health.clevelandclinic.org/what-are-the-health-benefits-of-qigong

Feng, F., To Tang, H., Ding, G.A., Mischoulon, D., Yeung, Al. (2024). Qigong as a non pharmaceutical therapy for sleep disturbance. Bran Behavior and Immunity Integrative, 7, 1-12. https://www.sciencedirect.com/science/article/pii/S2949834124000291#sec0100

Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A comprehensive review of health benefits of qigong and tai chi. American Journal of Health Promotion, 24(6), e1–e25. https://pmc.ncbi.nlm.nih.gov/articles/PMC3085832/

Liu, J., Shi, H., Lee, T.M.C. (2023). Qigong exercise and cognitive function in brain imaging studies: A systematic review of randomized controlled trials in health and cognitively impaired populations. Brain Behavior and Immunity Integrative, 3.https://www.sciencedirect.com/science/article/pii/S2949834123000156

National Center for Complementary and Integrative Health. (2022, February). Qigong: What you need to know. National Institute of Health. Retrieved September 16, 2025 from:https://www.nccih.nih.gov/health/qigong-what-you-need-to-know

Qigong for Vitality. (n.d.). Retrieved September 16, 2025 from: https://www.qigongforvitality.com/. 

Wang, F., Lee, E.‑K. O., Wu, T., Benson, H., Fricchione, G., Wang, W., & Yeung, A. (2013). The effects of tai chi on depression, anxiety, and psychological well-being: A systematic review and meta-analysis. International Journal of Behavioral Medicine, 21(4), 605–617. https://doi.org/10.1007/s12529-013-9351-9

Zhang, Y.P, Hu, R.X, Han, M., Lai, B.Y., Liang, S.B., Chen, B.J., Robinson, N., Chen, K., Liu, J.P. (2020). Evidence base of clinical studies on qigong: A bibliometric analysis. Complementary Therapies in Medicine, 50. https://www.sciencedirect.com/science/article/pii/S0965229919314608

The post Qigong for Stress Relief and Well-Being: My Experience with this Ancient Practice appeared first on Wellness Tools for Thriving.

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The Benefits of Hot Lemon Water

1. Hydration Support

After sleep, your body naturally gets mildly dehydrated. Therefore, rehydration is especially important after sleep. Most of us don’t drink enough water. I know I was one of them until I talked about it with my doctor. As someone who is prone to migraines, drinking plenty of water is especially important for me to prevent them.

2. Source of Vitamin C and Antioxidants

Lemons are a natural source of vitamin C, an antioxidant that protects your cells from disease. While one slice of lemon won’t deliver your full daily dose of needed vitamin C, every little bit counts. 

3. Digestive Aid and Morning Routine

Warm fluids can encourage healthy digestion, and the citric acid in lemons may stimulate gastric juices, which are important for breaking down food (Cleveland Clinic, 2024). I’ve found it especially soothing to drink before breakfast, but don’t stress if you don’t finish it before eating.

4. Potential Role in Detoxification

The word “detox” gets thrown around a lot, but the truth is, your body already has a built-in detox system–your liver and kidneys. They work around the clock to filter waste, and staying hydrated is a great way to support them. While lemon water won’t necessarily transform your health and detox you by itself, it does encourage more hydration, which helps your organs function at their best, and is a positive step towards improved well-being.

5. A Healthier Alternative to Sugary Beverages

Lemon provides a nice flavor for your drink that can be used in place of flavorings that have added sugars. If you typically drink juice or soda in the morning, switching to lemon water is a healthier alternative. Cutting back on sugary beverages is linked to  improved weight management and healthier teeth (WHO, 2015).

How I Make My Hot Lemon Water

This daily ritual takes less than five minutes. Here’s my method:

• Heat water until warm (not boiling–I use 175 degrees on my tea kettle). 

• Slice a fresh lemon and squeeze about ¼ wedge into a mug. (Many recommend half a lemon, but I prefer less).

• Pour 8-12 ounces of warm water over the freshly squeezed lemon juice.

• Sip slowly and enjoy!

It’s recommended that you drink hot lemon water first thing in the morning on an empty stomach. Once I finish showering and doing my skin-care routine, making my hot lemon water is next on the list. Some mornings I enjoy it in silence while looking out the window, other mornings I sip through the chaos of trying to get myself ready for the day, remind my teens what they need to do, and coordinate with my husband about the upcoming day.

A Small Word of Caution

While lemon water is mostly harmless, it is acidic, which can weaken tooth enamel over time if you overdo it. It’s recommended to drink it in one sitting (instead of sipping all morning), using a straw, or rinsing with plain water after.

And of course–if you have any medical concerns or conditions, it’s always best to check in with your healthcare professional before adding something new to your wellness practice.

Final Thoughts

As with any wellness practice, consistency matters more than perfection. I don’t always finish my lemon water before eating my breakfast, but making it part of my routine helps me start the day with intention. For me, this small, simple ritual is refreshing and energizing and I plan to keep it as part of my morning practices.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration.  This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease. Information in this article is intended purely as personal recommendations and is not to be interpreted as an attempt to prescribe or practice medicine.

References: 

Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211

Cleveland Clinic. (2024, August 21). Is starting your day with lemon water healthy?  https://health.clevelandclinic.org/benefits-of-lemon-water

Continental Hospitals. (2025, April 29). Can drinking lemon water clean your liver? https://continentalhospitals.com/blog/can-drinking-lemon-water-clean-your-liver/

Lussi, A., & Jaeggi, T. (2008). Erosion—diagnosis and risk factors. Clinical Oral Investigations, 12(Suppl 1), S5–S13. https://doi.org/10.1007/s00784-007-0179-z

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Your kidneys & how they work. U.S. National Institutes of Health. Retrived August 20, 20025 from https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work

National Kidney Foundation. (2025, March 25). Healthy hydration for your kidneys: What to sip and what to skip. https://www.kidney.org/news-stories/healthy-hydration-your-kidneys-what-to-sip-and-what-to-skip

World Health Organization. (2015, March 4). Guideline: Sugars intake for adults and children. https://www.who.int/publications/i/item/9789241549028

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What is fascia?

Fascia is a system of connective tissue that is beneath the skin. It’s a vast network of connective tissue that sheaths every muscle, bone, organ, nerve, and even blood vessel in your body (Cleveland Clinic, 2022). Imagine a web-like structure beneath your skin that both connects and separates structures, giving your body its shape and helping everything glide smoothly as you move. Fascia connects every muscle, organ, and cell in your body as well as your skin to the tissue beneath it. It helps separate muscles and other internal organs (Jaspers, 2012). Fascia supports proper function of your body by reducing friction between different structures.

Healthy fascia is flexible, slippery, and supportive. It plays a crucial role in reducing friction and allowing muscles and organs to move efficiently. When healthy, fascia supports proper alignment, helps with posture, and assists in transmitting force throughout the body. When your fascia is healthy, healing happens naturally (Cleveland Clinic, 2022). 

What Happens When Fascia is Unhealthy

The trouble starts when fascia becomes restricted, dehydrated, or injured. Tight fascia can manifest as pain, stiffness, reduced mobility, and even contribute to chronic conditions like myofascial pain syndrome (Cleveland Clinic, 2022).

Peter Levine’s work (1997) and other somatic approaches to healing trauma and personal growth emphasizes the idea that the “issues are in the tissues.” The idea is that stress, fear, repressed emotions, and trauma can get “stuck” or “stagnant” in the body. This creates a tension that can over time become difficult to release and leads to physical pain. Supporting and releasing your fascia then is thought to help communicate to your nervous system that it’s safe to relax and to release that tension.

How Can You Support Healthy Fascia?

The good news is that fascia is highly adaptable. As a school psychologist and Reiki practitioner, I’ve seen firsthand how deeply our minds and bodies are connected. Plus, having dealt with tight fascia myself, I’ve had the opportunity to try different techniques. While not medical advice, here are some things that I have tried that I have found beneficial in alleviating the pain I experience:

1. Regular Movement & Stretching:
Any movement—yoga, walking, dancing—keeps fascia hydrated and elastic. Yoga, in particular, encourages varied movement patterns and long holds, which hydrate and stretch fascia (Cleveland Clinic, 2022.). As I mentioned, I have found yoga particularly helpful in releasing the tension in my body.

2. Myofascial Release Techniques:
Manual therapy, such as massage and foam rolling, can break up adhesions and help rehydrate stuck tissues. Research has shown that myofascial release can reduce pain and improve function for many people (Ajimsha et al., 2015). Some of the yoga classes I have taken have incorporated this technique. I always find that I feel my muscles less sore and my stress reduced after doing this.

3. Hydration:
Fascia needs water to stay slippery. Drink plenty of fluids, and remember that movement distributes hydration throughout your connective tissues (Appleton, 2024). This is one of those that is often heard and easily brushed off.  I know I did. Once I talked to my doctor about my water intake, I realized I was not drinking near enough and a dedicated effort to increase it helped me feel overall better. 

4. Somatic & Breathwork Practices:
Somatic experiencing, mindfulness movement, and even deep breathing techniques are thought to help release tension stored in the fascia by calming the nervous system (Levine, 1997).

5. Essential Oils and Massage:
Massage can be beneficial in releasing fascia (Cleveland Clinic, 2022). Some people find that massaging areas of tension with specific essential oil blends, can increase the effects of manual therapy.

In addition, stress management techniques are an important part to both mental and physical health. Stress can have negative effects on a number of systems in your body (American Psychological Association, 2018; Pietrangelo, 2025). Please see my post on Mindfulness: A Simple Practice for a Healthier, Happier Life to learn how mindfulness can help reduce stress and pain. If you find that stress is negatively impacting your life, consider talking to a therapist to gain additional stress management techniques.

Key Takeaway:
If you’re experiencing chronic tension, pain, or restricted mobility even after stretching and strengthening, it might be time to pay attention to your fascia. Supporting your fascia is a holistic process that includes movement, self-care, stress reduction, and, if needed, hands-on treatment.

As always, consult with a health professional before starting any new wellness practice, especially if you have a medical condition.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration.  This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease. Information in this article is intended purely as personal recommendations and is not to be interpreted as an attempt to prescribe or practice medicine. 

References 

Ajimsha, M. S., Al-Mudahka, N. R., & Al-Madzhar, J. A. (2015). Effectiveness of myofascial release: Systematic review of randomized controlled trials. Journal of Bodywork and Movement Therapies, 19(1), 102-112. https://doi.org/10.1016/j.jbmt.2014.06.001

American Psychological Association. (2018, November 1). Stress effects on the body. https://www.apa.org/topics/stress/body

Appleton, T. (2014, October 25).Why fascia hydration is the key to relieving pain, aches, and stiffness–especially for women. Women’s Health. https://www.womenshealthmag.com/fitness/a62681820/what-is-fascia-hydration/

Cleveland Clinic. (June 14, 2022). Fascia. Retrieved July 18, 2025 from: https://my.clevelandclinic.org/health/body/23251-fascia

Fascia Research Society. (n.d.). About Fascia. https://fasciaresearchsociety.org/about_fascia.php

Jaspers, R. (2012). Fascia: The tensional network of the human body: The science and clinical applications in manual and movement therapy. Churchill Livingstone. 

Levine, P.A., Frederick, A. (1997). Waking the tiger: Healing trauma. North Atlantic Books.

Pietrangelo, A., (2025, July 1). The effects of stress on your body. Healthline. https://www.healthline.com/health/stress/effects-on-body

The post What’s All the Fuss About Fascia? appeared first on Wellness Tools for Thriving.

What is Mindfulness?

Mindfulness involves awareness of the present moment both inside and outside of yourself and acceptance of the thoughts that come and go without judging them as good or bad. Mindfulness is one form of meditation. It can be done either as a meditation practice or something you consciously incorporate into everyday life. For example, I try to use mindfulness when I’m eating a really great piece of chocolate or when I’m driving to work and I notice in spring how beautiful the flowers look. On a walk on my local nature trail, I may stop and take a moment to listen to the birds as I slip off my shoes and feel the Earth under my bare feet. For me as a busy working Mom, it’s often easier for me to take a few minutes of conscious breathing and awareness of my surroundings rather than sitting in meditation for an hour. That’s what I love about mindfulness, it’s a flexible practice that can easily fit into our everyday modern life. When you first start out, be gentle and kind with yourself and don’t give up. If your mind wanders (which it inevitably will), simply return it to the present moment again and again without self-criticism. Mindfulness is a skill, and like any skill, it gets easier with practice.

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Benefits of Mindfulness

Research consistently shows that mindfulness offers a wide variety of benefits for both mental and physical health:

• Reduced Stress: Mindfulness helps regulate the body’s stress response, lowering cortisol levels and promoting relaxation (Creswell, 2017). 

• Improved Emotional Well-being: Regular mindfulness practice is linked to decreased symptoms of anxiety and depression, and increased positive emotions (Khoury et al., 2015; Creswell, 2017). 

• Pain Reduction: Mindfulness meditation can reduce the perception of pain and improve quality of life for those with chronic pain (Zeidan et al., 2012).

• Enhanced Focus and Cognitive Flexibility: Mindfulness improves attention, working memory, and the ability to adapt to changing situations (Moore & Malinowski, 2009).

• Better Sleep: Mindfulness-based interventions have been shown to improve sleep quality and reduce insomnia (Black et al., 2015).

Practical Ways to Incorporate Mindfulness 

If you’re new to mindfulness, you might wonder how to get started. The good news is that there are many accessible ways to bring mindfulness into your daily routine:

1. Mindfulness Apps

Like many things, there’s an app for that. Honestly, for me, using an app has been the easiest way to incorporate mindfulness into my daily life. There are several different mindfulness apps available many of which offer guided meditations, sleep aids, customizable breathing exercises, and calming music. There are useful features like timers and mood check-ins. Calm, Insight Timer, Headspace, and Mindfulness.com are ones I have tried out. Research supports the effectiveness of app-based mindfulness interventions. A study by Schilke & Ross (2025) found that 10 minutes of doing mindful breathing using a mindfulness app can help users feel more present, less overwhelmed, and more positive.

2. Mindful Breathing

Take a few moments each day to focus solely on your breath. Notice the sensation of air flowing in and out, the rise and fall of your chest. If your mind wanders, gently bring it back to your breath. This simple practice can be done anywhere—at your desk, in your car, or before bed.

3. Mindful Eating

Next time you eat, slow down and pay attention to the colors, smells, textures, and flavors of your food. Eating mindfully can enhance your enjoyment of meals and help prevent overeating (Mason et al., 2016).

4.  Mindful Walking

Whether you’re walking to your car or enjoying a walk in the park, notice the sensation of your feet touching the ground, the rhythm of your steps, and the sights and sounds around you.

5.  Body Scan

A body scan is a guided practice where you systematically bring attention to different parts of your body, noticing sensations without judgment. This can help you reconnect with your body and release tension.

Tips for Beginners

• Start Small: Even one minute of mindfulness counts. Gradually increase the duration as you feel more comfortable.

• Be Patient: Mindfulness is a practice. It’s not about perfection. It’s normal for your mind to wander.

• Use Reminders: Set a daily reminder on your phone or pair mindfulness with an existing habit (like brushing your teeth).

• Join a Community: Consider joining a mindfulness group or online community for support and accountability.

Resources for Further Exploration:

Apps: Calm, Insight Timer, Headspace, Mindfulness.com

Books for adults and kids:

• Mindfulness for Beginners by Jon Kabat-Zinn

• The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh

• What Does it Mean to be Present? By Rana DiOrio

Podcasts: Mindful Radio has podcasts on inspiring topics related to mindfulness (available on mindfulness.com).

Final Thoughts

Mindfulness is a simple yet powerful tool for enhancing your well-being. It doesn’t require special equipment or hours of free time—just a willingness to pause and pay attention. Whether you use an app, take a mindful walk, or simply notice your breath, every moment of mindfulness is a step toward a calmer, more present, and more joyful life.

References

Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. https://doi.org/10.1001/jamainternmed.2014.8081

Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491–516. https://doi.org/10.1146/annurev-psych-042716-051139

Kabat-Zinn, J. (2012). Mindfulness for beginners: Reclaiming the present moment-and your life. Sounds True.

Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009

Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … & Daubenmier, J. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86–93. https://doi.org/10.1016/j.appet.2016.02.009

Moore, A., & Malinowski, P. (2009). Meditation, mindfulness and cognitive flexibility. Consciousness and Cognition, 18(1), 176–186. https://doi.org/10.1016/j.concog.2008.12.008

Nhat Hanh, T. (1996). The miracle of mindfulness: An introduction to the practice of meditation. Beacon Press.

Psychology today. (n.d.). Mindfulness. https://www.psychologytoday.com/us/basics/mindfulness

Schilke, M.K., & Ross, N. (2025). Decreasing negative cognitive bias with an app-based mindfulness intervention. Canadian Journal of Behavioural Science. Advance online publication. https://dx.doi.org/10.1037/cbs0000459

Zeidan, F., Grant, J. A., Brown, C. A., McHaffie, J. G., & Coghill, R. C. (2012). Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain. Neuroscience Letters, 520(2), 165–173. https://doi.org/10.1016/j.neulet.2012.03.082 

The post Mindfulness: A Simple Practice for a Healthier, Happier Life appeared first on Wellness Tools for Thriving.

I can still hear my father on the phone as I returned to my office at work from seeing students and saw I had numerous missed calls from him. He told me to sit down and he said, “The doctor said Mommy won’t make it through the weekend.” It was Wednesday. He told me that if I wanted to come see her before she passed, I needed to come now. I left work, hurriedly packed, picked my kids up from the afterschool program they attended, and drove the two and a half hours to my parents’ house. My husband had just left for Tokyo from our home in Upstate New York on an important business trip. The week that followed where family gathered to say goodbye to my mother and we held her funeral was very challenging to say the least. But I remember saying to my aunt as I walked into church for the funeral mass, “I know I can do the funeral, but I don’t know how I’m going to do every day after this one.”

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When I returned home, that was the feeling that filled me: I don’t know how to live without my Mom. I came home to a disaster of a house. I had left in such a hurry to be there for my Mom’s final moments on this Earth. The house was filled with dirty dishes including an unfinished cup of coffee, countless laundry, and there was a large pile of mail. I thought the mail was a good place to start. As I looked through it, there was a magazine advertisement (yes, I used to get those) for Kripalu Center for Yoga and Health. I went there yearly with a friend. It was October and I quickly looked through to see if they had a workshop on grief. I saw that one was being led by David Kessler, who is a well-known expert on grief, unknown to me at the time. He was also presenting with Paul Denniston and Maureen Hancock. I immediately signed up for the workshop. It was well-timed in mid-November before the Thanksgiving and Christmas holidays to come, which I knew I would need support through.

While this may sound like an exaggeration, this workshop literally changed my life. I bought several books of David Kessler’s there with gift cards my friends had given me at my Mom’s funeral and found them very helpful in the months that would follow. If you would like to learn more about David Kessler’s books, workshops, groups, and other resources he has to support people in grief, visit grief.com.

I also got a reading from spirit medium, Maureen Hancock, which was very comforting and startlingly accurate. You can find more information on Maureen at maureenhancock.com.

The most transformative experience at the workshop was Paul Denniston’s Grief YogaⓇ class. It was 7:00 in the morning the day I did the first class.  I remember as I was participating in the yoga class thinking, “This is what I have needed my whole life.” At the end of class, I was so moved that I went up to Paul, gave him a hug, said, “thank you” and walked away. There was nothing more I needed to do or say. I felt so held and nurtured in that moment and I felt like I had been given what I needed to move forward.

Paul’s Grief Yoga classes combine movement, breath, and sound to release suffering and connect to love (Denniston, P., n.d.). His classes are a fusion of many different forms of yoga to address grief. Using gentle opening and stretching of the body, sadness and anger are released. Paul uses ideas from Peter Levine’s work (1997) and other somatic approaches to healing trauma and personal growth which emphasizes the idea that the “issues are in the tissues.” Paul takes you through the “cycle of compassionate transformation” which includes awareness, expression, connection, surrender, and evolution (Denniston, P., 2021). You can find out more information on Grief Yoga at griefyoga.com.

In the weeks that followed this workshop, I developed significant neck and back pain. While I was doing yoga like I typically do to support my body, this time Hatha Yoga wasn’t enough. I contacted Paul and got advice from him on additional videos and Grief Yoga workshops he had. I continued doing his practices and found relief from the neck and back pain. I attended additional workshops of his in New York City and again at Kripalu. I took to heart David Kessler’s (2020) words that “the only way out of the pain is through it.” I didn’t just sit with my grief, but I moved through it and with it. 

Paul then began training other yoga teachers in Grief Yoga. One of them that I attended virtual Grief Yoga classes with was Beth Segaloff. I continued to reap benefits from Beth’s classes like Paul’s. Beth offers a variety of services including Reiki, coaching, and group sessions. I attended several of her sessions and found them very helpful in processing my grief and healing. To learn more about Beth, visit her website here: www.treeoflifecenters.com.

While attending several Grief Yoga workshops and classes and repeating the same videos was helpful, I found I really needed something regular. I was so thankful when Paul created a community called Spark that meets weekly over Zoom. I finally felt like I had what I needed to address the mind-body connection to my grief on a recurrent, regular basis. This has been instrumental in my healing. I was especially thankful for it when five years after my Mom passed, my Dad passed as well. I don’t know what I would have done without a supportive community already set in place to help me navigate both my parents passing a few years apart from each other.

Grief is not linear.  It does not follow a predefined progression like a baby hits predictable developmental milestones on its journey from infant to adult. Grief has states that we flow in and out of like anger, sadness, and a host of other feelings. Grief is a journey that does not end. A quote attributed to the Buddha says that, “pain is inevitable, suffering is optional.” While I have felt deep pain, what I am finding on the journey of grief are tools that allow me to alleviate suffering. If you are on your own journey of grief, I wish you peace and love and hope you find your own path away from suffering.

References:

Denniston, P. (n.d.). About Paul Denniston. Grief Yoga. https://griefyoga.com/

Denniston, P. (2021). Healing through yoga. Chronicle Prism.

Hancock. M. (n.d.). Maureen Hancock world renowned spirit medium. https://maureenhancock.com/

Kessler, D. (n.d.). Grief.com Because love never dies. https://grief.com/

Kessler, D. (2020). Finding meaning: The sixth stage of grief. Scribner.

Levine, P.A., Frederick, A. (1997). Waking the tiger: Healing trauma. North Atlantic Books.

Pain is inevitable. Suffering is optional. (n.d.). os.me. https://os.me/suffering-is-optional.

Segaloff, B. (n.d.). Tree of life center. https://www.treeoflifecenters.com/

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