​Nate talks briefly about how when we conform it can lead to behaviors that don’t serve us.

​​Meditation can seem like a daunting task at times. Often, we don't think we have the time to meditate, or the chatter in our mind just won't pipe down. Sometimes there are too many distractions, or we don't notice the instant gratification immediately afterwards, so we feel like the benefit isn't really there. Some might think that meditation is just some new-age hype, and it doesn't have any real value (although I would argue that science proves otherwise). If you are just starting your meditation practice, know that these thoughts and frustrations around it are common and completely normal.

Our advice to you is to start off with something short and simple. Like deeply focusing on one breath in and one breath out. Notice the cool air going in through your nose and the warm air on the exhale as you release. Notice the expansion and contraction of your chest and belly. Notice the temperature in the room. Notice the points of contact between your body and the floor or chair. Can you simply notice how you feel in this present moment?

The body benefits from movement. The mind benefits from stillness. And it is called a meditation 'practice,' not a meditation 'destination.' The chatter of your mind will often interrupt because that is just the nature of it. However, the more you commit to this practice, the more you will begin to notice ease of letting those interruptive thoughts go and the longer gaps will be between them. We have been conditioned to be bombarded with to-do lists and worries and having our attention pulled in many directions. Let those thoughts know that you see them, you acknowledge them, and you will address them later. For right now, you are doing something for your well-being.

Give yourself grace and patience. It is ok to feel frustrated with the process at first. There is a lot of 'undoing' with the conditioning around needing to constantly be doing something. Don't judge yourself and whether or not you're doing it 'right.' Give yourself credit for attempting to just be, and not do. Your value and your worth don't come from the things that you accomplish. Just being here is enough. You are enough. You are worthy and valuable because you exist.

We challenge you to commit to trying this out for just 2 minutes a day for a week. We are all given 1,440 minutes in a day. You can dedicate 2 of them to your wellness :)

If you prefer to be guided, there are many free apps you can download and many of them will be categorized by a topic or a length of time. Choose something short or choose a topic that seems beneficial to you. Some of our favorites are Calm, Insight Timer, Headspace, and Ten Percent. Give it a try. Let us know how you feel. Tell us what works for you and what doesn't. We love to hear your thoughts!

      Traumatic experiences, such as physical or sexual abuse, natural disasters, accidents, or witnessing violence, can have devastating effects on the mind & body. When we are faced with a traumatic event, our brains go into survival mode and release a surge of stress hormones, such as cortisol and adrenaline. This is known as the "fight or flight" response, and it is designed to help us protect ourselves from danger.
These experiences can cause the body to go into a state of high alert, which can lead to a range of physical symptoms, including increased heart rate, rapid breathing, muscle tension, and a heightened startle response.
     In the short term, these symptoms can help an individual to survive a dangerous situation by providing a burst of energy and enabling them to fight or flee. However, if the traumatic experience continues or is repeated, the body can remain in this state of high alert, leading to chronic physical symptoms such as headaches, stomach problems, and muscle pain.
     Traumatic experiences can also affect the nervous system, leading to changes in the way the body processes and responds to sensations. Some people may experience a numbing or disconnection from their body, while others may have heightened sensitivity to touch or other sensations. These changes can make it difficult for individuals to regulate their emotions and can lead to problems with trust and intimacy.
     Somatic therapies, such as massage, breathwork, somatic experiencing, grounding and centering, can help individuals to heal from the effects of traumatic experiences. These therapies focus on the mind-body connection, recognizing that the body holds the memories of past experiences, and that healing must involve both the mind and the body.
    Somatic therapies can be a helpful way to address the physical effects of trauma. These therapies focus on the body and aim to help people become more aware of the sensations and feelings that are stored in their bodies. By doing this, they can learn to release tension and better regulate their stress response. Each of these approaches has its own unique benefits, but they all share a focus on the mind-body connection and the importance of addressing the physical symptoms of trauma. 
      ​Massage therapy can be a powerful tool for releasing tension, reducing stress and relearning safety with sensations in the body. By gently kneading the muscles and applying pressure to specific points on the body, bodyworkers can help to relax the body and promote a sense of calm. Which promotes healing on very deep levels.
      Breathwork involves focusing on the breath as a way to calm the mind and release tension from the body. By paying attention to the breath, we can become more aware of our physical sensations and learn to control our stress response. Throughout history, cultures worldwide have provided a means for people to access deeper levels of consciousness for healing and spiritual growth. Breathwork is a means of inducing these altered states through full and connected breathing. An energy charge is created in the body, and as the energy disperses, it serves to release and cleanse blockages, both physical and emotional. Breathwork can be done on its own or as part of a larger therapy program.
     Somatic experiencing is a type of therapy that focuses on the body's natural ability to heal from trauma. It involves a range of techniques, such as gentle movements and breathing exercises, that can help to regulate the stress response and release tension from the body.
     Grounding and centering techniques are simple exercises that can be done anywhere and at any time. These techniques involve bringing the attention to the present moment and focusing on the sensations in the body. By doing this, we can become more aware of our physical sensations and learn to regulate our stress response.
     It is important to remember that healing from trauma is a process and may take time. Somatic therapies can be an important part of this process, but they should be used in conjunction with other forms of support, such as talk therapy or support groups. It is also important to work with a trained and qualified therapist who has experience working with individuals who have experienced trauma.
     Traumatic experiences can have significant effects on the body, but somatic therapies can provide a safe and nurturing way for individuals to heal and find relief from the physical symptoms of trauma. By focusing on the mind-body connection and providing a supportive environment, these therapies can help individuals to rebuild their sense of safety, trust, and connection with the world around them.
     At Somatic Synergies, we provide this space for our clients to experience their bodies, minds and emotions in a safe and healing container, so they can learn to trust their sensations and heal those old patterns of behavior that come from their traumas. For more information on how we can serve your healing journey, please email us or give us a call. 

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If you have had a chance to attend a breathwork class, it is probably safe to say that the experience, regardless of what kind, was profound and unlike any other. Who knew that something we subconsciously do throughout the entirety of our physical existence has more depth and power than we ever realized? 

First, what is breathwork and how is it different from natural, day-to-day breathing? Breathwork is the conscious and intentional controlling of your breathing patterns for either short or extended lengths of time. It has the potential to influence a person's mental, emotional, and spiritual state and can be incredibly therapeutic. Breathing techniques can be used in a variety of ways. Some examples can be from simply warming or cooling the body, to easing the mind from stress and anxiety, to tapping into your ability to go into the subconscious, to even having a profound spiritual experience, such as, receiving messages from angels or loved ones that have passed on. The possibilities are endless, and each time is different than the one before. One thing I know for sure is that the breath always meets you where you're at and shows you what you need in that particular moment. 

Here is just one testimony from one of our team members, Talia, who had never gone through a breathwork session before attending one at Somatic Synergies.

"I came into my first breathwork session without a lot of information about it. I have pretty extensive experience with yoga, and I took my Yoga Teacher Training, which both include simple breathing techniques and usually an explanation of what they do; but I'd never done any kind of breathwork for an extended period of time. I went into it with an open mind, but without a lot of information, and that was my intention - I wanted to have a genuine experience without any preconceived notions of what would happen. 

I came into the studio and picked up any props to make myself feel the most comfortable to be laying down for an extended period of time. Nate began with an introduction to let us know what could potentially happen as not to be alarmed by some of the sensations that frequently come up. Even though I didn't do research beforehand, I am thankful that he started class this way so that I wasn't alarmed by what I felt. He did a demonstration of what our breathing pattern should sound and feel like. Then we laid down, got cozy, and started to breathe.

I didn't have a great sense of time, but I'd say about 15 minutes into it, I started to feel tingling in my lips, fingers, and toes. As I continued breathing in this way, my extremities continued to tingle until they started to become stiff and curl inwards, which I learned later on is called 'tetany' and has something to do with oxygenation of the blood.  It was startling at first and brought up a lot of fear and anxiety until I decided that this wouldn't harm me, and I let it go. About 45 minutes in, we stopped the active breathing and went back to our natural state. I'm not really sure where I went for the next half hour or so. I wasn't asleep, but it seemed like I was in a deep state of relaxation as I had sent my brain into another frequency. After some time in that state, we were slowly and gently brought back into the room and into our physical bodies.

Over the course of the last year, I've continued to join breathwork classes and I can tell you that every time is different. Nate does a great job of creating the container and allowing the space for whatever needs to come up to come up freely. There are so few times in life that we have full permission to do that, without judgement.

What I've learned is that I have the power within myself to do deep, transformational work to heal what needs to be healed. I've learned that this work is incredibly important, not only for my own personal happiness (which is very important), but that there is deeper value there that extends much further beyond myself. There is a ripple effect and an impact we all have on the world around us, and it begins deep within ourselves, in our breath, and in our souls. We have the power to heal wounds inside of us, and in turn, opportunities to help heal the world. This makes me think of a powerful quote by David W. Orr which says, 'The plain fact is that the planet doesn't need more successful people. But it does desperately need more peacemakers, healers, restorers, storytellers, and lovers of every kind. It needs people who will live well in their places. It needs people of moral courage willing to join the fight to make the world habitable and humane. And these qualities have little to do with success as we have defined it.'

How incredible is it to know that such transformation can all start with something as simple as breathing?"

The last few weeks, our blogs have revolved around overall wellness and wellness of the mind. Last week we spoke about meditation and awareness and this week we have a special guided meditation. With love in the forefront of our minds this week (Happy Valentine's Day!), we want to offer you a cord-cutting, heart attachment meditation guided by Nate Ewert. Cord-cutting is a healing technique that assists in freeing you from unhealthy energetic bonds and obstructions that are limiting you. Allowing yourself to let go and detach from these bonds, creates the space to focus your awareness on the things that serve you instead. Maybe practice some self-love today by listening to the meditation and referring back to it in the future when you find it helpful. This is our gift to you and you deserve it!​

Click Here to Download or you can listen below. 
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