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Move Out of Your Mind and Into Your Mantra

My mind is racing….. I can’t relax…. I was told to meditate but all I can do is think about my to do list and how I have to remember xyz.

Does this sound like you? Then maybe you need a mantra.

What is a Mantra, you ask?

A Mantra is a word(s) or sound repeated to aid concentration in meditation.

Our minds our wonderful gifts and are very useful tools to sort, memorize, and learn, but they were never meant to be the only part of us that we can hear. So it’s time that we learn to reconnect with our souls and slow things down, and this is where a mantra comes in. Repeating a mantra gives our brains a job, and they really like having a job and it gives the rest of our body and souls space to speak up and be.

So close your eyes, set an intention, connect with your breathe, and repeat your mantra as you begin to meditate. If your mind tries to step back in, repeat your mantra again.

So whether you need to calm yourself down, give yourself a pep talk, or just need to calm your mind, turn to a mantra. Here are just a few for you to start with:

I am beautiful.

I am strong.

I can create.

I am fearless.

There is no one like me.

There are no wrong decisions.

Everything I need is within me.

Peace and ease are within.

I am fully supported.

I attract what I need.

I create the world I desire.

Peace. Love. Joy. That is who I am.

Next time your mind races and you can’t calm your mind, give it a mantra.

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Lessons and Good-Byes

"How lucky I am to have something that makes saying goodbye so hard" - Winnie the Pooh

As many of you know I'm pregnant, and have decided to stay at home with my little sweet pea when she is born.  This decision is bitter sweet for me, as I have seen my journey at the Pittsburgh Center for Complementary Health and Healing a true learning experience and honor. Not only do I love my colleagues, but I love the interaction with you, our guests. Each and everyone of you who have walked through the doors have taught me something, and many of you have inspired me to look at health, personal growth, and self-love in new ways. Many of you I have gotten to know as friends and others I have had the gift of working with one on one, and these interactions will be missed greatly.

I'd like to share some of the things I have learned while being apart of the Pittsburgh Center for Complementary Health and Healing.

  • Being responsible for your health is up to you.
  • Taking one step at a time, will get you to your goals.
  • Being honest with yourself allows you to move forward.
  • Release fear and you will shift what needs to be shifted.
  • Living your life with an open heart allows you to heal.
  • Allow yourself to just be.
  • Stay in the present, let go of the past, and believe in your future.
  • Listening is the key to so many things.
  • You have a voice let yourself be heard.

There are so many more things I've learned, but this bog would go on and on to list it all. So at this time I would like to thank all of you for allowing me to have met you, be your friend and to learn so much. I would especially like to thank Nikki for creating a space in the world that we all can come into feel welcomed, and know we will leave healthier, and happier. As Winnie the Pooh once said, "How lucky I am to have something that makes saying goodbye so hard."

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Massage Gift Certificates are the Perfect Father's Day Idea!

It's that time again.... Father's day! What to do? What to get?
Every year I rattle my brain to get my dad, my father in law and husband a good fathers' day gift. I always end up going with the typical gifts such as golf balls, a new shirt, or even the ugly tie. They all seem to be happy with what they have and their interests are always the same too. They are always very grateful, but I just wish I had a better idea every time this holiday comes around.

This year I want to do something extra special especially for my husband. I'm pregnant and suffering from the never ending morning sickness, and he has not only picked up my slack on dishes, towels, and making dinner but has really been an outstanding dad to our son as well. I tell him thank you night and day but I really want to do something special for him.

Last night, he was getting up from the couch and mentioned his feet were killing him from weed whacking our steep bank  in front of our house. And then it hit me. He needs a massage! The summer chores of grass cutting, tree trimming, and the other endless honey do lists of summer are  reason enough to get him this gift, and I'm embarrassed I hadn't thought of it until now. It's not like I don't recommend this kind of gift all the time. And he does come in occasionally, but not nearly enough. So I'm going to get him a gift card to cover a  Head to Toe session. This will not only take care of his aching feet but all his other aches and pains.

Once I realized what I was getting him, it all fell into place for me, why make gift giving so stressful massages for everyone:)  And I don't just mean for Father's day but my friends that are graduating, my son's teachers, my friend that is getting married, and anyone else I need to get something for, this is the gift. It's a gift that shows people you really do care. So what are you waiting for, return that ugly tie and give the gift of wellness.

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Meditation Tips for the New Year

As the new year arises many of us turn to resolutions and promise to lose weight, exercise and eat better. This year my goal is to learn to have more time for meditation.

Meditation is a great way to reduce stress, develop patience, compassion, love, generosity, forgiveness and even an inner sense of peace.
Individuals that incorporate the practice meditation may notice a clearer mind and find an ease of many health issues, such as high blood pressure, anxiety or depression.

To help those of you that might be interested in adding meditation into your daily lives, here are some basic and simple tips:

How do you mediate?

  1. You can listen to guided mediations.
  2. You can set your intention for relaxation an unwinding of a belief or clearing of the mind.
  3. What ever you want to focus on use that as your starting point.
  4. You can practice movement such as walking or yoga.
  5. Find a position of relaxation whether sitting or lying down if not interested in moving.
  6. With any meditation I like to calm myself with deep long breathes and relaxing each of my body parts starting with my toes working my way to the crown if my head.
  7. And then just allow myself to be.
  8. You may find focusing on something that brings you peace or joy helps as well.

How long to meditate?

Usually 15-30 minutes is a good meditation. However, if you have 5-10 minutes a short mediation can make a huge difference in your day.

When to meditate?

Meditation times really depend on you as an individual.
Do you have trouble falling asleep? Then meditate in bed at night laying down.
Stressed at work?
Take 5-10 minutes to gentle give yourself space to breathe and relax your body. Your day will dramatically change.
Need energy for the day?
Start with a movement meditation that incorporates yoga or walking. Better than a cup of coffee any day.

How often to meditate?
Meditating twice a day is ideal. However, if you only have time once a day, that is still going to make a difference:)

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Healing Through Art


As a great artist, Pablo Picasso, once said," Art washes away from the soul the dust of everyday life." I have always held this quote very close to my heart and have taken the advice and used it throughout many of life's great challenges.

Recently, I experienced a great loss in my life. It turned my world on its side and had left a great emptiness in my heart. As I reflect on what has helped me get through this time, it brought me back to my love of art. The arts allows people to heal and express what they might not be able to put into words. It allows our brains to be free from the anxiety, over thinking, depression, or the after math of personal trauma.

Whether you are suffering from a failed relationship, the loss of a parent or friend, suffered a miscarriage, lost your job, suffer from chronic health or mental health problems, or have experienced trauma, art can help you. It's not about having talent it's about connecting with your soul and breaking away from the emotional and mental over stimulation that chains us in times of suffering.
Art therapy can take many forms. You may enjoy painting, drawing, collage, scrapbooking, knitting, dance, music, theatre, poetry, and so on.... Whatever your heart desires. What is important is that you express yourself and allow yourself to do something creative to empower your heart to heal.

You may say, "This is silly, or I am horrible at art", but the reality is once you give yourself the permission to just reach inside yourself find an emotion and put it out there, you not only will feel an emotional release, but you will realize your inner artist is within you. So go ahead wash the dust of everyday life away.

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