Nervous System Reset

by Debbie Zuckerman, Board-Certified Health and Wellness Coach

Breathe in through your nose
Hear your breath go in
Shoulders down
Jaw relaxed 
Exhale through your mouth 
Slowly out 

Breath in through your nose
See your fingers
Wiggle your toes 
Relax your brow
Exhale through your mouth 
Slowly slowly out

Breathe in through your nose 
Touch your palm to your chest
Arch your back 
Shake out your legs
Exhale through your mouth 
Slowly slowly slowly out 

Notice the emotions you feel and the thoughts that arose
Be curious. Be kind. Be with it.

Schedule a session or contact me at debbie@centerpiecewellness.com to learn more about mindful moments to reset your nervous system. 

Vocal Sound Healing

By Susan Temple, MA, BCC, ACEP

You have probably heard of, or maybe even experienced, sound healing using singing bowls, gongs, chimes, and other instruments. Maybe you are less familiar with Vocal Sound Healing, also sometimes called “Vocal Toning.”

Vocal Sound Healing uses the human voice to promote healing and well-being. Imagine this: our voices are not just tools for communication; they’re powerful instruments that can bring harmony and healing to our bodies and souls.

Singing or humming creates soothing sounds that resonate through us, aligning our energy and opening our hearts. It’s like a warm embrace for your spirit! Each note carries its own frequency, and these vibrations can help clear out negative energy, relieve stress, and even promote physical healing.

There are many ways this can be done. At The Healing House, I am offering both one-on-one and group Vocal Sound Healing experiences.

Here’s how a one-on-one experience unfolds:

1. Setting the Space: You will lie on a comfortable massage table, fully clothed, in a quiet, dimly lit room. You’ll have pillows and blankets to make you comfortable. The atmosphere is designed to help you relax and feel safe.

2. Intention Setting: We will talk about your intentions or areas you’d like to focus on—whether it's emotional healing, stress relief, or physical healing. This helps me tailor the experience to your needs.

3. Vocal Experience: I will play chimes to begin our session. Then, I will sing a series of short phrases so that you can get used to hearing the music, noticing what you feel in your body, where you feel it, and what it feels like. Then I will use my voice to sing or hum without words, just for you, holding the intention that you have set for yourself. I may also offer periods of silence. 

4. Sound Waves and Vibrations: As the sound fills the space, it creates vibrations that can be felt throughout your body. These vibrations help to release tension, promote relaxation, and stimulate emotional healing. It’s kind of like an energetic massage for your body, mind and spirit.

5. Mindfulness and Presence: Throughout the experience, you’re encouraged to focus on your breath, the sounds, and any sensations that arise in your body. This mindfulness can deepen your connection to yourself and enhance the healing process.

6. Integration: The session ends with the sound of the chimes. After the singing session, there’s time for reflection about your experience. You might share your feelings or insights that came up, helping to integrate the healing into your life.  I will share any intuitive insights that I noticed, as well.

A group experience looks like this:

We gather in a small group, sitting in chairs.

1. Connection: We begin by giving ourselves some calming breaths together.

2. Intention Setting:  Each participant may share their intention, or what they are hoping to get out of the experience.

3. Setting the Stage:  I will talk briefly about how our singing together will work.

4. Vocal Experience:  I will play chimes, as we breathe together. Then I will start us off with one long singing tone. I will encourage you to join in with simple sounds, such as humming or singing vowel sounds. We will listen to each other, and blend our voices, creating a beautiful tapestry of sound.  It is an opportunity to practice letting go of judgment of ourselves and others. As we progress, we may experiment with other sounds, or other ways of blending together.

5. Silence: As the experience unfolds, participants are gently led into moments of silence, allowing the vibrations of their collective voice to settle in. This quiet space fosters a profound connection to oneself and to each other, as everyone feels seen and heard.

6. Integration:  We end the session with the sound of the chimes. We feel a sense of openness and connection with ourselves and with the others in the group. Participants may share their experience of the session, and what they are taking away from this time together.

Overall, vocal sound healing can be deeply nurturing and transformative, offering an opportunity for connection, relaxation, and healing through the power of sound.

I offer one-on-one sessions on Saturdays at The Healing House. Here’s the link for booking for that:  https://BookwithSusan.as.me/?appointmentType=63333568

Or join me for a small group sound healing experience in December:  https://BookwithSusan.as.me/?appointmentType=67516204

Let It Be

By Susan Temple, MA, BCC, ACEP

We all tend to have ideas about how others should behave.  It’s worth taking a look at these expectations, because they can cause us disappointment and frustration at best and make us miserable at worst.  Here’s an example from my life. 

I have two stepdaughters whom I love dearly.  I married their dad when they were four and six, so I was very involved in their lives as they were growing up. We were close.

As they grew up and moved out into the world, there were often long stretches of time when I didn’t hear from them very much. And, every time they moved to a new apartment, they didn’t give me their new address until I asked for it. I couldn’t understand this, as it was different from the way my family of origin did things. I believed that a kid who loved her mom would keep her informed. I felt hurt and sad and frustrated.

Brené Brown offers a very helpful question: “What is the story I am telling myself?” The story I was telling myself was that they didn’t care very much about me, and I wasn’t very important to them. But was that the truth?

I read Rhonda Britten’s book, Fearless Living, and I learned about expectations.  It was my expectations that were making me miserable, not the behavior of my kids.  I expected to hear from them regularly, and I expected to be informed of big life events.  And they were just living their own lives, doing things the way that felt right to them. And, I had never talked to them about it, or asked if they would be willing to do things differently.

I basically had three options:

1. I could hold my expectation that they should do things differently, and feel all the negative feelings around that.

2. I could accept that this is just their way and refrain from thinking it means anything in particular, letting go of expectations and judgment around it. 

3. I could talk to them and ask if they would be willing to make a change.

I eventually decided that there was really nothing wrong with the way they were doing things, it just wasn’t my way, and I let go of those expectations. It took time. I had to pay attention and notice when I was “in expectation” and make a choice to think differently about it.  

I enjoy my relationships with them more since I did that, because I’m not expecting things to be different.  I enjoy them as they are. I enjoy our communications when we have them, and then I let it be. I don’t ruminate about it being different. It’s great.

Think about your life and your expectations of others. Ask yourself, “Is this a realistic expectation, or am I expecting the other person to think and behave the way I would?  What is the story I am telling myself?”

And, if you’d like to shift some of your expectations, tapping can help.

Infinity Symbol: The Shape of Harmony

By Allison Runchey, HTCP

From a young age, we begin to recognize shapes and attach meanings to them. Hearts, stop signs and arrows are a few common examples, as well as religious symbols like a cross or star of David. There may be certain shapes we feel drawn to, or that carry emotions or memories for us.

A symbol that holds special meaning for healing is the lemniscate, more commonly known as the infinity sign or figure eight. As a variation on two circles with an intersecting point, it represents harmony and creates peace between opposites. It “reminds us of the flow of life, always returning to center and the importance of balance.” (Cynthia Hutchison).

The infinity symbol can be especially helpful as a holistic meditation tool to integrate various aspects of life. Personally, I like to use it when I feel tension between two parts of myself, or between me and another person or situation. Here are a few ideas to try:

Set an intention for experiencing peace within yourself, or in relation to another person or situation of concern.

• For those who are visually inclined, draw an infinity sign on paper and trace it with a pen or your fingers for several minutes. By crossing the midline of the body with your eyes, this requires the left and right sides of the brain to work together.

• For those who prefer physical movement, walk as if you are following an imaginary path shaped like a large figure 8 a few times. You may want to do this at a slower pace than you normally walk to encourage physical balance (and prevent dizziness).

• Or, for those who resonate with an energy-based approach, picture a vertical infinity sign with a moving point of light. Start at your heart center and see the point of light travel up around the head, back through the heart, down around the lower trunk, and return to the heart. You could also use your hand in front of your body to follow this pattern of energy. This method can be useful to align thoughts, emotions, and actions into a state of wholeness.

When you feel a sense of completion, take a moment to notice any shifts in your mind, body or spirit that have occurred as a result of using the infinity sign. There are many ways this powerful symbol can deepen our personal healing practice and harmonize how we relate to the world. You may find your own unique way, or for more ideas check out these resources:

The Power of the Infinity Symbol by Barbara Heider-Reuter

Sacred Geometry applied to Energy Therapy throughout Life Cycles by Cynthia Hutchison

The Wisdom of Our Emotions

by Debbie Zuckerman, Board-Certified Health and Wellness Coach

Emotional avoidance and numbing is a common theme in the work I do with adult trauma survivors. I define it as a subconscious or conscious avoidance of overwhelming emotions, such as unworthiness, shame, guilt, sadness, and remorse. Many trauma survivors are conditioned to be skilled at emotional avoidance, or numbing, as coping strategies to prevent or suppress the flood of tough emotions. Distractions are behaviors where one is “over” or “under” doing anything as a means to alleviate the pain of unprocessed emotions. Examples include overworking, overachieving, people-pleasing, procrastinating, undermining one’s abilities, controlling, having rigid or loose boundaries, withdrawing from social activities, and addictive behaviors like shopping, drinking, and social media scrolling. 

Distraction from emotions serves a purpose, and in fact, it is a sign that your nervous system is working to protect you. What’s interesting is that the behaviors that have kept trauma survivors safe have the potential to become invaluable strengths in both their personal and professional lives. The work that we do in coaching is to figure out how to dial a strength up or down so that it is used in a healthy and balanced way.

What can happen over time if trauma survivors suppress their emotions is that emotions will find a way to get noticed, i.e. through emotional dysregulation, acute pain, and chronic conditions like autoimmune disorders, IBS (irritable bowel syndrome), and depression and anxiety. That’s where emotional intelligence practices can be extremely helpful. Like the logical part of our brain, emotions are also a reliable source of wisdom and guidance. They help us determine our unmet needs so we can take care of ourselves and improve our sense of wellbeing in a healthy way.

Here is an approach you can try (even one step could help) to regulate your nervous system next time you are triggered by an emotion and find yourself moving into distraction mode.

Note: This is not a complete list. The steps can be practiced in any order and any combination.   

• PAUSE and notice you are having a tough emotion

• CHALLENGE any self-judgment (are you having an emotion about your emotion?)

• LABEL the emotion - refer to this Feelings Wheel (“I am feeling  _______”)

• BREATHE - (i.e. diaphragmatic or box breathing)

• NOTICE any sensation(s) in your body related to the emotion (i.e. tight chest, clenched jaw, headache)

• PRACTICE self-compassion (i.e. place your hand on your chest, breathe, ground feet into floor, clasp hands, self-hug, journal, take a walk, acknowledge “this is hard”)

Schedule a session or contact me at debbie@centerpiecewellness.com if you or a loved one would like to learn strategies to practice and strengthen your emotional intelligence and improve your sense of wellbeing

Achieve Relaxation through Healing Touch

By Allison Runchey, HTCP, MA in Holistic Health Studies

If you have ever felt worried about a past or future event, you may have been told to “just relax,” or perhaps you have said those words to yourself. How well did that work? Sometimes a quick reminder is all we need to calm down and feel better, but it’s not always so easy. First, it’s important to be in a space where you feel physically and emotionally safe enough to let your guard down. And second, to feel a level of acceptance and trust from whomever you are with at the time–whether a practitioner, a loved one, or yourself. This sense of safety and acceptance can be found in multiple ways, one of which is through Healing Touch.

Healing Touch can be done seated, standing, or lying down, with eyes open or closed. It’s flexible, meeting you at whatever level of tension you may presently feel, and moving toward a frequency of relaxation. By incorporating guided imagery, gentle touch, and clearing the biofield around the body, it builds a memory in your nervous system and an energetic imprint of harmony and ease. This memory or imprint can be drawn on anytime you want to re-experience relaxation later, like when you are trying to sleep or preparing for public speaking. Learning to release tension and tune back into calmness is a skill. Just like playing a new sport or learning a musical instrument, relaxation can become easier and more familiar with practice and time. 

Recently a client who was struggling with anxiety and difficulty sleeping asked me, “Do I need to hold still during a Healing Touch session?” The short answer is, “yes and no.” The longer and more complete answer is that while it’s good to move your body as much as you need in order to feel comfortable, it can be helpful to have moments of stillness when your muscles are free of tension. Physiologically, softening the muscles and becoming quiet can be likened to taking your foot off the gas and coasting. It shifts your body and brain toward a state of rest and balance, physically and mentally, activating the parasympathetic nervous system. This type of equilibrium opens energy pathways that promote greater health and well-being, making Healing Touch more effective.

A Daily Dose of Gratitude

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

A daily dose of gratitude can shift your mind and body from a stress response to more of a relaxed state. It can help you manage the ups and downs of life and achieve a more regulated nervous system. 

Recall a recent time when you were not feeling great, either emotionally, mentally, and/or physically. Maybe you were stressed about a relationship or work situation. Perhaps you were being hard on yourself and ruminating about a recent social situation. Or was there a time when you were feeling ill and unable to get things done on your to-do list? Whatever the situation, a little bit of gratitude can go a long way.  Establishing a daily practice can help strengthen your ‘gratitude muscle’ so that it becomes more accessible during the most challenging times. 

Try this exercise to explore or modify an existing gratitude practice:

• Who or what in your life (let’s call them “glimmers”) brings you a consistent feeling of comfort, safety, love, peace, joy, appreciation, hope, and/or purpose? 

• You may think of a person, animal, object, memory, place, activity/hobby, or more!

• Write down your glimmers for daily reference so you can revisit them anytime.

• Access self-compassion by being kind and comforting to yourself.

A gratitude practice is not just for the tough times. Acknowledging your glimmers during the “good” times is a healthy way to embrace what’s going well in your life. This approach to gratitude can reinforce your glimmers even more for the times you need them the most. And remember to practice a healthy dose of self-compassion as well! 

Visit The Neuroscience of Gratitude by PositivePsychology.com to learn more about the wellbeing benefits of gratitude.

Need help getting started? 

Schedule a session or contact me at debbie@centerpiecewellness.com to learn how to incorporate gratitude, and other invaluable practices, like self-compassion, into your life to feel more calm, joy, and peace.

Out of the Swirl and into the Light

By Susan Temple, MA, BCC, ACEP

You know that experience when someone or something upsets you, and you just can’t let it go? It swirls around and around in your mind, you wake up at night thinking about it, you find yourself arguing with the person or situation (sometimes out loud), while cleaning the toilet or breading the chicken? The upset can be something small, like an offhand comment, a small slight. Or, it can be a life-changing situation where someone has truly done you wrong, or something has happened that you have not found a way to accept—it is just not okay with you. Either way, the common denominator is that you cannot figure out how to let it go. So, you suffer.

Your mind keeps presenting you with thoughts about this situation. Believe it or not, your mind is trying to help you by reminding you that you still have big feelings about it. And it will, helpfully or not, keep reminding you of this situation until you find a way to process ALL of those feelings.

Tapping is an easy-to-use tool for taking you out of the swirl and into the light. Recently I worked with a client, let’s call her “Mary,” who was stuck in the swirl. (I have Mary’s permission to share this story.) After years of volunteering her time and expertise to a non-profit organization, Mary had professional relationships and friends in the organization, and she cared deeply about its goals. She was ready to retire from most of her roles, while planning to remain on one of the governing boards.

Then, the organization ran into a rough patch, and Mary willingly, at some cost to her personal life, jumped in to help get things back on track. She spent countless hours, many of them volunteer, for over a year, working for the good of this organization that she cared about deeply.

Finally, the organization was through the rough patch, and Mary was ready to drop her other roles, while remaining on the board. Then, the leadership changed, and suddenly her ideas were no longer welcomed. With no warning, she was told that, effective immediately, she would no longer be on the Board.

She found it hard to believe that she was being treated this way, after being an integral part of the organization for years and giving so much to its well-being. She made attempts to speak with the leadership, to gain clarity and have her feelings heard, but ran into brick walls everywhere she turned.

When we met, she was suffering the pain of being in the swirl, feeling misunderstood, outraged, banished. This organization that had been pivotal in her life was now the source of the hurt in her heart.

We tapped for all these feelings, giving attention and validation to them, while reducing their charge in her body. One of the most painful thoughts she was experiencing was the idea that no matter what she said or did, they were never going to care or understand how she felt. We were tapping for that, when, as often happens, an idea came to me from my intuition by way of my weird sense of humor. The Rolling Stones’ “(I Can’t Get No) Satisfaction,” popped up, so I added those words into the tapping, and Mary repeated them several times. We both ended up chuckling. It was true that she would never get satisfaction from the others in this situation, yet the humor brought light and helped her satisfy herself.

At the end of our session, I asked her to tell me the kindest thing she could say to herself after all that had happened. The tapping had taken her out of the swirl, and into a place where her thoughts were “I’ve not done anything I regret,” "I have done enough,” “I am ready to claim peace around this.” We tapped for those thoughts, too. Later that day, she emailed to say that “I can’t get no satisfaction” had been running through her mind all afternoon, and she felt peaceful and light. That’s the power of tapping.

“Mary” sent me this update, 9/5/2024, about the results of our session:

“Several months after that session, I can report that I feel completely free of the impact that painful situation had on me. It is truly in the rear-view mirror, a part of my history, but I’m not carrying the weight of it anymore. Not at all. The tapping and the wonderful humor in our session left me feeling empowered and no longer victimized. Within a few days of that session with you, Susan, I woke up feeling something I didn’t expect: in my heart I was totally ready to forgive those involved and forgive the whole situation. That’s just where I was! So, I did indeed claim my peace and that peace has been lasting. Thank you again!”

Gratitude: Finding balance in the present moment

by Allison Runchey, HTCP

Gratitude gets a lot of attention as a way to improve our mental, emotional and physical wellbeing. Indeed, it has many benefits documented by researchers at UC Berkeley who’ve studied the science of gratitude. These include reducing burnout, depression, and signs of inflammation, while increasing life satisfaction, sleep quality, and resilience.

Yet sometimes this seems too simple or too good to be true. It can be easy to doubt the power of gratitude, or it can be misunderstood and used as a way of avoiding or pushing away difficulties that need to be addressed. But maybe there is another approach, one that uses gratitude to balance the energy of a painful situation and build the inner resources to move through it with greater ease.

When feelings of struggle or frustration come up, try noticing something you’re grateful for in your immediate surroundings. Any little thing to be thankful for in the moment will work. Bring the thought of it into the body, as if planting it in the heart center like a seed, then allow the sensation to grow. This grounds us in the present and brings the powerful energy of the heart into the picture, opening us to higher states of appreciation and love and giving us the capacity to meet challenging situations as they arise.

In many healing traditions, the heart is the place of balance and transformation. When the heart is open,we can see “the uniqueness and inner beauty and light in each individual [or circumstance] as well as the negative or underdeveloped aspects” (Barbara Brennan, Hands of Light, p. 76). By acknowledging gratitude side by side with difficulty in this way, we can move authentically toward a greater sense of wholeness within ourselves and harmony with the world around us.

When Words Hurt

By Debbie Zuckerman, Board-Certified Health and Wellness Coach

You may have heard of the English children’s rhyme that first appeared in the 1800’s,

“Sticks and stones may break my bones
But words shall never hurt me.”

According to Wikipedia, this rhyme was used as a “defense against name-calling and verbal bullying, intended to increase resiliency, avoid physical retaliation, and/or to remain calm and indifferent.”

As a kid in the 1970’s, I remember replaying this rhyme in my mind in a sing-songy fashion and feeling ashamed when words did actually hurt. I felt like something was wrong with me when my teachers, family, and other kids reinforced that words should not hurt, but in fact they did.

“Sticks and stones” and other fear-based belief systems can lead to unhealthy coping mechanisms such as emotional numbing, perfectionism, and people-pleasing. What’s a kid to do but push their emotions down as a freeze response to avoid being made fun of by peers and family. Other responses could be to fight back or run away and hide, all in an effort to stay safe. Unfortunately, over time, unprocessed emotions can contribute to a dysregulated nervous system that shows up as anxiety, depression, and other chronic illnesses.

Times are changing and the theory and teachings of emotional intelligence from the 1990s continues to play a crucial role in society. Assertive and mindful “nonviolent” communication (NVC), developed by Marshall B. Rosenberg, can be a healthy way to cope with emotionally triggering situations and people. 

Coupled with empathy and self-compassion, Rosenberg’s NVC approach helps to acknowledge hurt without judgment and determine what response best supports one’s emotional wellbeing and safety. 

Schedule a session or contact me at debbie@centerpiecewellness.com to learn how to incorporate NVC, emotional intelligence, and other invaluable practices into your life to feel more calm, joy, and peace.

Stories

By Susan Temple, MA, BCC, ACEP

We are constantly surrounded by stories, both within us and outside of us. We read, watch, and listen to stories. Any gathering of friends includes stories of things that have happened or things we think might happen. The news is a story, sometimes about what happened, and sometimes about what the commentator thinks we should think about what happened!

When I work with a person as an EFT Practitioner and Life Coach, I am the keeper of the stories they choose to share with me. I acknowledge and honor their stories and listen closely for places where their stories might be holding them back or disempowering them. I help them see their strength through their stories, and shift to a more empowering story.

A personal example: I got divorced when I was 60, after being married for 30 years. A disempowering story I could tell myself about that might be “You are a failure because you couldn’t keep your marriage together.” A more empowering (and true) statement might be “You had the strength to walk away from a marriage that was no longer good for you.” As one of my mentors always says, “You are constantly creating a story in your mind, so you might as well make it a good one!”

What stories are you telling yourself? Do they empower you or drain you? How might you shift to a story that acknowledges your strength and empowers you?

If you’d like help with that, I’m here.

Feeling Sluggish or Stressed? Connect With Tree Energy to Renew Your Sense of Ease

By Allison Runchey, HTCP

For many people in today’s world, life includes a fair amount of time sitting still, often in front of a screen, concentrating on a task with our eyes and brain. Whether it’s a video chat with a friend or colleague, tracking the latest news, or driving, our energy can become stagnant or sluggish. The following short energy healing ritual with trees is a practice I’ve used to relieve mental fogginess and stress, especially after working on a computer. I offer it here as a way to renew your own sense of ease in life, whenever you want to rejuvenate your mind or body, or simply need a break.

• Find a natural, wooded area away from busy streets or highways. The more secluded and private, the better.

• As you walk into the area, leave the activities of the technological, mechanical world behind. Let any fears, anxieties, or pressures that you’ve experienced stay outside the wooded area.

• Let your gaze be soft. Become aware of your footsteps and the way your arms move as you walk.  Feel your feet as they make contact with the earth. Notice the color of the trees, temperature of the air, and any sounds you hear.

• Affirm that you are protected, nurtured, and healed by the power of nature. In your own way, connect with a source of strength greater than yourself and tune in to the rhythm of your breath.

• Choose a tree and stand or sit with your back against it. Align your spine with the tree and make as much physical contact with it as you can.

• Be still and take several deep breaths. Feel the energy of life that flows through the tree and allow it to flow through you, too. Stay until you feel ready to leave.

• As you walk away from the tree and out of the woods, give thanks for the trees and for healing. Extend gratitude for the ability to be here at this place and time.

• Carry the gentle, peaceful, and life-giving energy of the trees with you as you return to the world.

Self-Regulate With Mini Mindful Moments

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

I used to feel guilty about not being mindful enough. I felt like I was failing at mindfulness which in itself is counterproductive to what the practice is all about. Slowly but surely, I learned to reframe this limiting belief and release the judgments preventing me from experiencing the beauty of this practice.

My old belief was rigid. I thought that in order to have a “successful” mindfulness practice, it should be scheduled and consistent. I felt anxious searching for the best guided meditation. I had a hard time finding the “perfect” meditation as I scrolled through various meditation apps (amazing and abundant as they are). This belief led me to set unrealistic goals around my mindfulness practice that I was unable to achieve. 

Now, when I am “being” mindful, I am not “doing” mindful. My thoughts are no longer controlling my experience when I am present with my emotions, senses, and physical sensations. These days, my daily intention is to practice mini mindful moments to regulate my nervous system. I like to think of it as drinking water throughout the day to stay hydrated, rather than approaching the end of the day feeling dehydrated and drained.

A moment of mindfulness can be 10 seconds, one minute, or 10 minutes . . . and can be embraced most anywhere and anytime. It does take practice and commitment, and with time can become second nature. I like to incorporate mini mindful moments when “doing” routine household and other daily activities such as: folding laundry, emptying the dishwasher, watering the garden, playing with my dog, sitting at a red light, drinking my morning coffee, cutting vegetables, and more.

In these moments, I like to take a holistic inventory of my emotions, thoughts, and physical sensations. I incorporate deep belly breaths using box or diaphragmatic breathing and try to label my thoughts and emotions without judgment. The 5-4-3-2-1 grounding method comes in handy, and I may use tapping techniques, play music, or stretch, depending on what my nervous system needs.

If you are searching for a mindfulness practice that feels right for you, I am here to help! 

Schedule a session or contact me at debbie@centerpiecewellness.com to create, modify, or enhance YOUR mindfulness practice.

Tapping for Kids

By Susan Temple, MA, BCC, ACEP

My granddaughter, Esmé, was 31⁄2 and her parents were trying everything they could think of to encourage her to sleep in her big girl bed. The crib had been dismantled for a week now, and Esmé refused to sleep in the bed. She didn’t even want to sit on it! Change is not easy for her.

My daughter was at her wits’ end, with Esmé coming into their bed every night. Esmé was at my house one day, and I brought out Tappy Teddy. He’s a teddy bear who has hearts sewn on the spots where little kids would tap. Esmé was interested in him, so I showed her the hearts and told her these were magic spots on his body that could help him feel better when he is upset.

I told her we need to gently tap on them to make them work. I started tapping on the hearts on the bear, saying, “I’m Tappy Teddy, and I don’t like my big boy bed. I liked my crib better. It’s hard to change to a different bed. And I know I’m a good bear anyway.”

I went through a few rounds of tapping, saying similar things that I thought Esmé might be feeling about the big girl bed. Tappy Teddy eventually thought of a few things he liked about his big boy bed, so we tapped about those, too. She was laughing and enjoying this! I never talked about the parallel to her situation, we just played that Tappy Teddy was the one with the problem.

A few days later, Esmé’s mom reported that she slept in her new bed! This is an example of how tapping can help a very young child. She didn’t know how to express her feelings about the change, other than by refusing the new bed. Using the teddy bear as a surrogate, she was able to feel respected and understood. This made a big difference in her willingness to accept the change.

With older children, I teach them how to tap on their own bodies. Tapping can be very helpful for worries, sleep problems, school stress, friendship struggles, aches and pains, and simple issues of childhood like Esmé experienced.

Recently I worked with a 12-year-old who was having trouble controlling his temper when something upset him in the classroom. I taught him how to tap, and he liked how it felt. Together, we figured out how he can tell when he is about to “blow.” He practiced noticing those signs, and he learned (with his teacher’s support) to leave the classroom and go to the bathroom to tap before he exploded. This improved his experience at school immensely. Once he quit exploding, other kids quit steering clear of him, and he was able to make some friends.

If you would like some support with things that bother your child, I’m now offering 30-minute sessions for kids at The Healing House of St. Paul. Depending on your child’s age, you may be asked to attend the sessions as well so you can learn how to support your child (and yourself) with tapping.

For questions: susan@lifecoachsusantemple.com

To schedule: https://BookwithSusan.as.me/?appointmentType=63333491

Water, Energy, and Change

By Allison Runchey, HTCP

This has been a rainy summer, bringing gifts of luscious green grass and trees. But at times the rain has been too much, flooding the rivers. Seeing both the beauty and the devastation has made me think about the relationship between water, energy flow, and change.

While walking near a stream recently, I noticed how the flow of both water and energy can be changed by the environment around them, like when water flows around a rock. Similarly, our habitual thoughts, emotions, and physical bodies can create an energetic environment that affects how much or how little energy flows through us, and in what ways.

Looking at it from another perspective, water and energy can slowly make changes to their environments over time. The rough edges of that same rock in the stream can be smoothed out as water continuously flows over it. When we consciously change how we choose to direct the flow of energy through us over time, we can likewise bring about intentional changes in our bodies, minds, and emotions.

Perhaps there is a sacred paradox. Our level of mental, emotional, physical and spiritual wellbeing changes our energy. At the same time, we can purposely guide the flow of energy within and around our energy fields to positively influence our health in a variety of ways.

That’s one of the things I love about Healing Touch. It acknowledges the wisdom of energetic patterns that already exist within a person’s energy field, while simultaneously facilitating gentle shifts in energy that can be felt in practical ways, based on one’s personal intentions for healing. Many clients say they feel a greater sense of peace, clarity and relaxation, with fewer symptoms of pain or stress. As a practitioner, I’m in awe of how this happens naturally during sessions with clients. But that is only the beginning. I also share self-healing techniques that clients can practice on their own to further encourage healthy energetic flow. It’s an honor and a joy to see clients tap into their inner capacity for wellbeing and wholeness.

What Lifts You Up?

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

What lifts you up when you are down?

Try a full belly breath or an upside-down frown.

How do you wake up to this moment in time?

Let go of triggering thoughts to embrace the sublime.

Can you allow unpleasant emotions to guide you through life?

Process what you feel to reduce physical strife.

And what about those uncomfortable physical cues?

Respond with compassion and self-care that YOU choose.

How do you respond instead of react?

Pause, breathe, feel, connect, validate, and state a fact.

What brings you true joy, calm, and peace?

Practice gratitude and notice if your worries decrease.

Click here to learn about my coaching services or contact me directly at debbie@centerpiecewellness.com.

The Pilgrim

Presented by Laure Schwartz

“Only the walker who sets out toward ultimate things is a pilgrim. In this lies the difference between tourist and pilgrim. The tourist travels just as far, sometimes with great zeal and courage, gathering up acquisitions and returns the same person as the one who departed. The pilgrim resolves that the one who returns will not be the same person as the one who set out. The pilgrim must be prepared to shed the husk of personality or even the body like a worn-out coat. For the pilgrim the road is home; reaching the destination seems nearly inconsequential.”

Andrew Schelling

Recycling excess energy and finding your unique grounding style

by Allison Runchey, HTCP

Being grounded…getting grounded…staying grounded. These phrases are used a lot when talking about wellness, living a balanced life, and recovering from trauma. What do they really mean? There may be as many answers to that question as there are people. “Grounding” is commonly used to describe actions that we can take to counteract challenging emotions or thoughts, and to tap into a sense of security and clarity. Just like an electrical circuit needs to be grounded to the earth to allow a safe path for excess energy to escape, we too need to be grounded to let our own excess energy–perhaps experienced as worry, tension, or scattered thinking–to be released. Rather than forcing this excess energy away, I like to imagine gently encouraging it to dissipate or be recycled into a more helpful state of mind and body. This can bring a greater ability to be present in the moment to physical and emotional sensations, and to respond mindfully to the situation at hand.

It may be helpful to ask, “What makes me feel grounded? How do I know when I’m grounded and when I’m not?” If you’d like, try experimenting with a few different grounding styles, staying curious about what works for you. For example, if you have a strong auditory sense, you may find humming, listening to music, birdsong, the sounds of nature, or singing bowls to be helpful. For those who are visually inclined, imagery such as tree roots growing from your feet into the earth, looking at art, or viewing a peaceful scene in nature can be grounding. And if you have a strong kinesthetic awareness with a keen sense of touch, then deep breathing, walking barefoot on grass or sand, or gardening may help you to feel grounded. There’s no one right way to develop a grounding practice. What’s important is to feel comfortable with your unique style, not only so that it can be called upon during times of stress, but also to strengthen your spirit when you’re feeling well.

Think SMART When Setting A Wellbeing Goal

by Debbie Zuckerman, Board-Certified Health and Wellness Coach 

Ready to set a goal to improve your wellbeing?  Think SMART! 

SMART = Specific + Measurable + Actionable + Realistic + Time Bound 

This approach to goal-setting is intended to be more motivating and achievable than a goal that is vague, generic, and even guilt-ridden. 

Here is a guide to get you started with a SMART goal.

Specific - To what degree is your goal specific? The more specific the goal, the more likely you will be able to measure and achieve it. 

I will get 8 hours of quality sleep at least 5 nights a week.

Measurable - How will you measure success? Consider ways to measure in addition to tracking data, such as mood changes, physical improvements, and energy level. 

I will use a device to track quality sleep and journal about how I feel each morning and evening.

Actionable - What actions will you take to achieve your goal? Do you have the resources to make it happen? Would smaller steps be more manageable? 

I will need to get into bed 30 minutes prior to give myself time to fall asleep,
listen to relaxation music, and turn off technology by 9pm. 

Realistic - Does this goal align with your values? Is it a priority over other goals? Does it serve a purpose in your life? 

I want to improve my mood and energy levels so I can be more productive
and present at work and in my personal life - more sleep is a must! 

Time Bound - When will you start this goal and by when do you want to achieve it? 

I will sleep from 10:30pm-6:30am, Monday-Friday, starting next Monday, and will evaluate
my progress two weeks from now. I will modify my goal if needed at that time.

If you are looking to make a change, try this SMART goal approach and see where it takes you!

For more information about SMART goals or to book a session with me, click here or contact me at debbie@centerpiecewellness.com.

The What and Why of Tapping + FREE Intro Groups

By Susan Temple, MA, BCC, ACEP

As Dr. Bessel van der Kolk says in his book, “The Body Keeps the Score,” traumatic experiences are stored in our bodies, and may be triggered when we experience something similar. You’ve probably experienced this when you find your whole body going into fight/flight/freeze over a current experience that doesn’t warrant it. If we want to heal and release trauma from the body, we need to use healing modalities that include a body component.

EFT, also called Emotional Freedom Techniques, or tapping, is one of these modalities. The idea behind EFT is simple: we tap on the endpoints of energy pathways (in Chinese medicine, these are called “meridians”) in the body. I think of these as little doorways to the energy stored in our bodies. The combination of tapping on these “doorways,” while focusing on something (past or present) that disturbs, frightens, or upsets us, has the effect of getting the stuck energy moving, and often completely releasing it.

For past trauma, or deep, long-standing issues that you want to work on, it is recommended that you work one-on-one with a certified EFT practitioner. Working one-on-one in a series of sessions, your practitioner guides you in tuning into those things that bother or stop you, so that you can gain clarity and resolve them. EFT is gentle, and we work in tiny steps through a traumatic event. It is possible to process a traumatic event without even describing it. You are supported in resolving past traumas, shifting limiting beliefs, and making the changes you want to make, thus freeing you to move forward in the ways you choose.

You can also tap on your own, to relieve stress and feel better in the moment. It can be used as a tool for continuing your personal growth, as you tap for things you want to increase in your life. You can tap alone, in a group, or following a video, like this one. It can be a powerful, yet quick way to calm your nervous system.

The usefulness of tapping is now supported by over 100 research studies. For more info, check out EFT International’s research page.

Learning how to tap gives you a lifelong tool, literally at your fingertips, for supporting yourself! The best way to learn about it is to experience it for yourself. Try out one of these FREE, one-hour upcoming groups:

June Tapping Topic: FREE Introduction to Tapping

Tapping can help you: lighten the heaviness you feel, lessen your stress, calm anxious thoughts, feel more at home in your body, free yourself from past traumas that keep you stuck, and more. Join us as we explore tapping, what it is, how it can help you, and what it feels like to try it. If you are tired of feeling the way you feel, and ready to explore a new way to feel lighter and freer, join us for one of these two FREE groups.

Two options are offered:

In-Person at The Healing House of St. Paul: Saturday, June 8th, at 9:30 a.m. - 10:30 a.m.

Online: Monday, June 17th, at 6:30 p.m. – 7:30 p.m.

REGISTER HERE