#LiveWholeHealth

Dr. Sharon Weinstein, chief of holistic medicine at the Salt Lake City VAMC, offers a 20-minute self-care head and neck massage video that you can use over and over to help you relax and feel the benefits of massage.

Studies indicate that we spend 80-90% of our waking hours in communication, and almost half of that time involves listening. Despite all this practice, it turns out we’re not very good listeners. One study suggested that only 10% of us are considered “effective listeners,” and other research indicates that we forget up to half of what we hear.

Breath--something we do 20,000 times a day--is one of the body’s most important functions, and one that we can notice in every moment. 

A mindful body scan makes us aware of how our body is feeling and bring us into the present moment. This is a type of mindfulness that connects our breath to the sensations of our body. We acknowledge parts of the body that might be experiencing pain and discomfort and learn to relax areas where we might be holding tension. The body scan can allow us to let go of some of the things causing us stress, even if only temporarily.

Facing adversity is a natural part of the human experience. When situations arise and we find ourselves feeling fear, worry or anxiety, we often focus on those thoughts and lose sight of the people, places and things we are grateful for.

One of the best things we can do for our health is to allot time to rest and relax. Regular periods of relaxation decrease our heart rate and blood pressure, improve our sleep, help maintain normal blood sugar levels, reduce stress hormones, improve our concentration and mood, and so much more.

There are many ways the mind can affect the physical body. Soft Belly Breathing can bring a sense of relaxation and body awareness.

Injuries, inflammation, the passage of time, and lifestyle choices change our bodies. How we think of our bodies can affect how we feel about ourselves.

Tai Chi is a form of gentle movement that can improve muscle strength, flexibility, balance, and stress relief. It involves the coordination of breath, posture, awareness, visualization and focused movements.

You can only take a breath in the present moment; not the past and not the future. Mindful awareness practices often begin by paying attention to breathing. One reason for this is that the breath is the bridge between our sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems.

The poem, The Guest House, by the 13th century poet, Rumi, is used often in mindfulness practice. In this 5-minute 25-second recording, everyday moments and even annoyances are transformed into something special.

It's important to schedule time for the things you enjoy. Consider neurotransmitters and hormones: they trigger happiness when you experience joy.