Author: Jody

One Step at a Time

by Jody, posted in how to begin, painscience, tools - breath, tools - movement

Whew. These last few weeks, months, or years have really been a lot, haven’t they?

You may or may not have noticed, but other than Monday it has almost been a year since writing my last blog post here, “Maybe there’s time to rest”. I guess a rest, break or pause was needed.

How about you? Have you been able to find some rest, take a break from it all?

And Monday was also the first time I’ve been out for a walk in almost a month. If you know me at all, this is usually a daily occurrence. Out in nature, looking at the trees, taking in the fresh air – all of that. With ice and snow still on the ground, I joined a gym where I will walk on a treadmill for the time being.

Why the change of scenery?

I had a bad fall. On the ice and snow in our driveway. I thought I may have broken or cracked some ribs, but x-rays ruled that out. Still, progress of any kind of movement has been slow. Any plans of walking, skating, or skiing tossed aside.

This also brought forward personally, what we can all expect to experience from time to time – that being, feeling, experiencing pain. Much of what I teach and talk about with others, now applied (once again) to my own situation.

Immediately, how I moved during the day changed. What I was able to do changed. My thoughts around going outside changed. My worries about healing, how long it would take – all of it changed.

Luckily, my beliefs and understanding about my body didn’t. First, landing firm and hard on my torso with a steel water bottle right where my sternum is, reaffirmed my belief that these bones of ours are generally pretty robust. Particularly, those protecting our precious heart and lungs.

My breath changed. I often held my breath, trying to create stability particularly when I had to bend over or get up. I physically ‘held my body’, when sneezing or coughing to try and decrease the pain.

How I moved changed. I found ways to do things in a way that was not natural or normal to me in order to work-around the pain. When outside, I took very small, slow and guarded steps.

Mostly, I didn’t move a lot which is not great for me or anyone, really. I couldn’t clean the house (that might be a positive….). Many of my daily routines were put on hold. But the worst part by was not being able to go outside for a walk.

I’ve given it some time, almost a month now, and though there is still some pain or discomfort I am determined to get moving again. I also wanted to start lifting weights … but it may still be too much to work on my upper body, so I’ll instead do some lifting, pressing or pulling with my lower body. Not sure how that will go as I do still feel tension in my ribcage when exerting too much. We shall see.

Generally though, I know getting back to doing what is most important to me is the first and most vital thing I can do.

Pain doesn’t just change your body. It changes so much about your life. It’s by exploring all of these things, these changes, and slowly over time re-calibrating, re-patterning them, will help to change it back again.

Will it take longer, if you’re habits and patterns have been different for a while now? Maybe it’s been years that you’ve experienced pain. It’s good to know, however, that sensors/detectors around neurons in your body change every 3-4 days so with consistent practice it’s likely you’ll notice a change in sensitivity or pain, often within 8 weeks.

If someone I’m working with is experiencing really bad pain I might suggest they visualize movement. Or maybe there’s a particular area that is painful, so we’ll often begin somewhere else that’s not painful. I might suggest they begin by just moving their hands. Opening, closing, opening, closing fingers to palms, alongside an easeful breath. By giving your body and your brain a new (pain-free) experience these ‘painful’ patterns can be disrupted. There’s a lot more science to all of it, but I won’t bore you with it. (I try now to only do that to family and friends who have to listen.)

With spring around the corner, I so want to be ready for it. It’s not always easy taking steps forward. But in my mind, so worth it!

How about you? What is it you REALLY want to do? And how might I help you with that?

Curious to know how we can work together?

learn more

Planting Seeds

by Jody, posted in Uncategorized

As Spring is often a time of new beginnings, I’m wondering if you’d like to explore something with me.

At least I think Spring is on the way. If I keep focused on this thought, perhaps it will soon be true. As I look outside my window today we still have heaps and heaps of snow all around.

On Thursday March 10th at 1:00pm ET I’m offering a FREE webinar all about getting curious about this thing called pain.

The experience of pain. What it is. Why it seems so confusing, frustrating. Why it can be so hard to change.

It’s not going to be about giving you all the answers. Rather just to plant some seeds. Maybe sprinkle in a few questions, some of the ways it is different for each of us. What you might consider, in terms of your own unique experience of pain.

I’ve scheduled an hour for the zoom call, but it may not go that long depending on any discussion or questions you may have. If you can’t attend, you will still be able to access the recording the following day.

I hope you’ll join us.

learn more or to register

Maybe there’s time to rest.

by Jody, posted in SLEEP, tools - rest

I just finished offering a two-night workshop series this week with a CHEO (Children’s Hospital of Eastern Ontario) program that provides peer support to parents of children with complex medical needs.

The topic – sleep.

How did the facilitator, one of the Moms, introduce the topic on the first night?

“Beautiful, delicious, sweet, wonderful, elusive, lovely, sometimes a jerk – sleep.”

Anyone who is a parent will know the trials and tribulations encountered when your child is sick. Yet, imagine how you might find sleep when your child depends on feeding tubes or respirators as they can’t breathe on their own at night.

I didn’t have the opportunity to learn as much as I might like about them. That they showed up for an hour on two separate late evenings to do so inspires me. Suggests there is a need.

It is always challenging in planning and preparation to balance experiential practices with information. Experience is helpful for people but my role as I see it, is to also teach people mechanisms as to why these practices might help.

To provide tools that might be able to influence the elusiveness of sleep, when life is often so full of uncertainty. To gain a sense of agency over their own personal experience.

Perhaps,

  • How they might give themselves permission to… rest. Seems so simple yet in our culture, not so much.
  • How they might take two minutes in the day, to notice what and how they feel and respond in some way with some helpful practices. With compassion.

As I’ve learned from mentors such as Shelly Prosko, Physiotherapist and Yoga Therapist (via research by Kristen Neff on self-compassion) a simple mantra or affirmation of kindness to oneself,

“It’s okay”, as you breathe in.

As you breathe out “This is enough.”

Can this be enough, just as it is?

I can at times feel anxious before doing this work. Is it enough? This week seemed more so, with all that’s going on and feeling not quite myself, rather fatigued.

In the end, I hope the sessions served to support them in some way.

As feedback from the facilitator, “The fact that these moms actually took an hour out of their time to join us is so wonderful. They do not take that time for themselves often enough. A lot of times they do not even have an hour to do anything other than care for their children. So, thank you for giving them that chance to restore and relax.”

I am most grateful for the opportunity. So much credit to these parents and really to anyone, all of us, caring for one another.

Might there also be time to care for ourselves, as well.

Permission to rest…

Strike a Match

by Jody, posted in how to begin, mindfulness, SLEEP

Each night as we gather together for dinner there are always lit candles on the table. If there doesn’t happen to be a table, there are still candles lit somewhere nearby.

Nearly always we spend time to ‘set’ the table. It’s a thing in our family. When I was growing up, this was mostly reserved for Sunday dinner. However, while living overseas with our own young family it was like this every evening. Partly as the kitchen was all tiled (yes ALL the walls as well the floors) and so we chose to eat in the dining room. Our table was also one that needed placemats so as not to damage it, so every night there would be placemats, candles, napkins, the works. Everything placed… just so.

I have always appreciated ritual. It seems to bring something a little special to the table, so to speak.

What’s the difference between a habit or a ritual? And are they always helpful?

The word ritual comes from Latin ritualis, from ritus (see rite). Rite, often used in rite of passage, or “social custom, practice, or conventional act”. Both, often used in religious terms. I think of them more in terms of transitioning. How might we move from one thing to another, with some sense of it all.

Times of transition are when we often get stuck. Have difficulty. How do we move from one thing to another? It might be a life transition. Perhaps it’s transitioning from our work day to home life (blurred lines at the moment). Seems we are in a time of huge transitions. Or maybe it’s from wakefulness to sleep. Or from sleep to wakefulness. Acknowledging there IS a transition taking place can be helpful.

I like to have a cup of coffee first thing in the morning. This habit makes it tricky for other things to occur afterwards. The coffee leads to breakfast and suddenly I don’t feel like doing yoga asana or movement. My early morning window of opportunity is gone. I’ve worked to change this at times, but it’s ever so easy to slip back into familiar patterns. This habit, not all that supportive.

What if we turned habits into rituals? Rather than these automatic patterns we have accumulated over the years that served us well (or not) we create specific rituals to support transitions with a little more ease.

Waking up and then what? Is there available space or time for … maybe something other than coffee? What can you do that sets you up for your day? A nourishing breakfast. Solitude. Prayer or meditation. Fresh air or exercise. Or it is straight in to the demands of the day?

From work day to evening. Time alone, or with your partner, or family. Maybe allowance for what each person needs to transition from one to the other.

For me, one ritual is to set the table. Place the candles. Strike the match. … the ritual, the transition. This making way from one setting to another. We set aside what came before and meet together in this new space.

Rather than your usual habits what might be some rituals that support your transition from evening to sleep?

Curious to explore this further? Click the link below where we’ll explore this transitioning during the day and into our sleep. We begin tomorrow!

more info here

As I write this, feeling deep gratitude for my teacher Anne. Who reignited the significance, relevance of this ritual for me personally. Not just lighting the candles, but striking a match and doing so with purposeful intention.

What rituals are most meaningful in your life? How did you learn them? Why do you choose to carry them forward? I’d love to hear from you.

It all seems so complicated

by Jody, posted in news, tools - stillness

Does anyone else get the feeling that everything seems so complicated, yet the same, all at once?

I’ve been thinking of the simplicity of days past. Times when everything seemed rather natural, easeful. Unplanned. Unrestrained.

When I was a kid, it wasn’t a chore to go outside for fresh air. To play. It’s where I wanted to be. So much freedom. Escaping from watchful eyes, I could walk and explore. Look to find someone to come along with me, or meander on my own.

I would walk and jump. Skip down the sidewalks. Come upon the monkey bars in the playground, stopping to hang out for a bit.

I might hum a few tunes along the way or daydream about what I might do tomorrow. Maybe tomorrow I would find some friends hanging about. Perhaps we were lucky enough to have 10 cents to spend after finishing our paper routes. Anticipating all it might buy. Licorice strings that I could practice braiding together. The green ones being my favorite. Powered sugar in long straws. Those crackle-pop things that would burst all at once in your mouth.

I loved to dip my hands in the mud after a heavy rain… looking for unknown treasure. Or place small twigs and leaves alongside the gutter and watch how long they would travel down the street before some kind of obstruction from mud or rock stopped the adventure. Pick flowers. Build tree forts in the yet-to-be-developed suburbs. Throw snowballs. Play road hockey. Always trying to beat my older brothers at their own game, from which I was excluded.

I would play by the light of the day. Navigate the way home by twilight for dinner or bedtime depending on the season. The sun dipping low as my cue for either. That, or someone calling “supper time” in the neighborhood out their front door. It might be my mom, or maybe it was yours. It didn’t much matter as it was still a signal that our time was up.

Today, the day is clocked, watched. Tuned by the rhythm of the pings, alarms, flashes of light so we don’t miss a thing.

These days I’m now wandering rather aimlessly around the neighborhoods, gasping for a little fresh air. Looking for a friendly face to say hello to behind my mask. Some boldly saying hello. Others holding their breath, covering their face as they make room to unobtrusively pass by. This being masked, eyes down, gaze lowered. A story for another time.

The simplest of movements now are so guarded, watched. Complicated. I believe things are changing, opening up again where I live two days from now. Unless of course, they don’t. Stay tuned.

I don’t anticipate normal any time soon.

In the meanwhile I hope some of the young kids I see about the neighborhood these days are dreaming of ways to use this technology at our fingertips to some helpful advantage. At the same time figuring out how we might again disconnect to reconnect. Look up and out. Stir our imaginations towards a more wise, self-sustaining yet uncomplicated future for the ones we love.

Bright Lights, Dim Prospects & Daunting News

by Jody, posted in science, SLEEP, tools - rest

One of the basics of sleep hygiene is to sleep in a darkened room. Kind of a no-brainer.

However, what is a common reason people wake up in the night? If you’re like me, it’s often to go to the bathroom. Where are the brightest lights in your whole house? Likely the bathroom. Imagine the signal these bright lights are sending to your sleep systems?

Maybe you wake up for some other reason and next thing you know, you’re scrolling on your phone. Many are aware there’s a way to switch it from Light to Dark mode so perhaps the light won’t interfere with you getting back to sleep – too much.

Yet, what is the content you’re reading? Is it news? Social media? Is it something that might alert or arouse your nervous system or thoughts… late at night? Both, seem to have a way to wind things up for many.

These are a few of the things we will be exploring in Rest & Restore: Strategies for Sleep that begins Feb 16th. Each Tuesday night we’ll dig into some of the research around sleep. Then, explore some practices to help calm your sleep systems or change some unsupportive sleep patterns. Add in some quiet time and finally an opportunity to ask questions, connect with others should that be of interest you.

Though the sessions will be on Zoom, if you’re not a Zoom user or are experiencing Zoom fatigue, everything will be available for you to view on your own schedule, at your own convenience on the Teach:able platform.

CLICK HERE FOR DETAILS

The chicken or the egg?

by Jody, posted in painscience, tools - rest

This question about what comes first. The onset of chronic pain (and/or other conditions) from sleep disturbance or the relevance of sleep disturbance due to chronic pain?

Here’s some of what we know about sleep …

“Sleep complaints are present in 67-88% of chronic pain disorders and at least 50% of individuals with insomnia – the most commonly diagnosed disorder of sleep impairment – suffer from chronic pain. Further, both chronic pain and sleep disturbances share an array of physical and mental health comorbidities, such as obesity, type 2 diabetes and depression.” 1

One study found that “women who endorse frequent, “sleep problems,” defined as frequently difficult falling asleep or having a sleep disorder, were significantly more likely to develop fibromyalgia 10 years later.” 2

Also, in another how “sleep disturbance temporally preceded increases in pain, … in “temporomandibular disorder (TMD).” 3

Similar research is being conducted in terms of cancer pain, for depression, PTSD and ageing (including Alzheimer’s and dementia).

I knew poor sleep to be a contributing factor for people who live with chronic pain. What I didn’t know was how it affects not only physical health but mental health.

What’s piqued my interest is in new studies where “a trend has emerged suggesting that sleep disturbance may be a stronger predictor for pain than pain of sleep disturbance.” 4

“…several longitudinal studies convincingly demonstrate that insomnia symptoms significantly increase the risk of developing future chronic pain disorders in previously pain-free individuals, whereas existing pain is not a strong predictor of new incident cases of insomnia.” 5

Not just a stronger predictor for pain, but also in terms of mental health conditions.

This bidirectionality or said another way, “what came first, the chicken or the egg?”

Lots of studies to examine obviously, but here’s one on the positive side “Quality sleep has also been shown to predict chronic widespread pain symptom resolution over 15 months.” 6

Researchers will continue to find out more and doctors will refer out to specialists in many areas. Pretty much the gold standard for treating insomnia now is CBTi or Cognitive Behavioral Therapy for Insomnia.

Yet, there are things you can learn to do for yourself, that will help.

Curious about this? Exploring some practices, tools and gaining resources that can support you in getting a better night’s sleep. What stress and the nervous system have to do with sleep? Or how you might find rest during the day?

I’m offering a 4-week workshop starting Feb. 16th at 7:30pm ET.

You’ll have some time and space to explore, experience what might be helpful for you all in the comfort of your own home. Online. Change into some comfy clothes, grab a warm cup of herbal tea and join in. Anyone can follow along. We’ll be rolling on the floor a little, expending energy maybe by rocking and swaying, taking some breaths together. And learning “all the things your parents/doctors/friends/colleagues never told you… about sleep.” There’s a lot more to it than just laying your head down on a pillow, each night.

click here to learn more

References:

  1. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007
  2. Mork PJ, Nilsen TI. Sleep problems and risk of fibromyalgia: longitudinal data on an adult female population in Norway. Arthritis Rheum. 2012 Jan;64(1):281-4. doi: 10.1002/art.33346. PMID: 22081440.
  3. Quartana PJ, Wickwire EM, Klick B, Grace E, Smith MT. Naturalistic changes in insomnia symptoms and pain in temporomandibular joint disorder: a cross-lagged panel analysis. Pain. 2010 May;149(2):325-331. doi: 10.1016/j.pain.2010.02.029. Epub 2010 Mar 31. PMID: 20359824.
  4. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007
  5. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007
  6. K. A. Davies, G. J. Macfarlane, B. I. Nicholl, C. Dickens, R. Morriss, D. Ray, J. McBeth Restorative sleep predicts the resolution of chronic widespread pain: results from the EPIFUND study. Rheumatology (Oxford) 2008 Dec; 47(12): 1809–1813. doi: 10.1093/rheumatology/ken389

You’re not sleeping either?

by Jody, posted in painscience, science, tools - rest
woman in red long sleeve shirt sitting on chair while leaning on laptop
Photo by Andrea Piacquadio on Pexels.com

Did you know “chronic insomnia is highly prevalent and affects approximately 30% of the general population?” 1

Or, that “approximately 40% of adults with insomnia also have a diagnosable psychiatric disorder – most notably depression?” 2

That “sleep complaints are present in 67-88% of chronic pain disorders?” 3

I was aware of the third statistic, that sleep can be a contributing factor for people living with chronic pain. But why my interest in sleep, generally? I had (mostly) been a good sleeper yet started to experience disruptions to my sleep patterns over the past few years. Along came menopause and similar to many others I found myself in a cycle of wakefulness around 2, 3, 4 in the morning and went looking for solutions.

Last fall, however, something else happened. On a Facebook page I belong to, the subject of sleep was brought up. Well, the lack thereof.

I was curious if it was only menopausal women who were struggling with sleep, so I created a random poll. Within an hour or so, there were hundreds of responses.

  • 404 responses
  • 74 comments about issues with sleep.
  • 224 neither menopausal or perimenopausal
  • 95 perimenopausal
  • 51 menopausal
  • 34 ‘other reasons’

Clearly a problem for many but I was surprised to learn that it wasn’t only my age group challenged by this issue. The poll wasn’t scientific and could just reflect the ages of people in the Facebook group. Yet, wow!

Of course people will at times need specific diagnosis, treatment and care from healthcare professionals. Yet, digging into some of the research and after some of the behavioral or environmental factors are addressed with general sleep hygiene information, a lot of what affects sleep has to do with stress and the nervous system (and other systems… circadian, homeostasis, etc.). Which you can learn to influence and modulate.

Would you be interested in exploring this thing called sleep? Safely, gently, with compassion and care you’ll get to experience and learn what might be helpful for you. In your own home, cozy in your pajamas … having some time and space to do so.

A 4-week workshop Rest & Restore: Strategies for Sleep starts Feb 16th!

What are the many factors or contributors that affect sleep? What does the research tell us? What can you do during the day, that will affect your sleep at night? What can you do when waking up from sleep? How might you find some rest in the day, if your sleep wasn’t that great?

If you’d like to join in, registration is now open.

Click here for more info or to register

I’ve tried to make it affordable at just $20 each week. If finances are really tight, reach out to me at info@yogatoolsforlife.com. If finances are plentiful, please reach out as well and look to sponsor someone else.

I’d love for you to join in. Experience and learn what might can be helpful, for you.

References:

1. Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007;3(5 Suppl):S7-S10.

2. Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007;3(5 Suppl):S7-S10.

3. Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain. 2013;14(12):1539-1552. doi:10.1016/j.jpain.2013.08.007

Just, Calm Down

by Jody, posted in tools - rest, tools - stillness

It was probably my first year as a yoga teacher, 10 years ago now, when I had a student in my class I so clearly recall would get up and leave as soon as it was time for Savasana. I’ve been trying to remember what I offered her in terms of advice but it escapes me now. Likely, I didn’t have much to offer. Yet I did empathize and understand why she left, unable to stay in this ‘corpse pose’ as it’s often called.

Ask the same of people when they are told to “just” sit still and meditate. Particularly if they’re experiencing anxiety, or high levels of stress and notice what happens.

Or telling a young child having a full-blown meltdown to “just” calm down.

The last thing anyone can do in these moments is calm down. There are likely to be many reasons for the state in which people find themselves and can’t calm themselves, but the ‘state’ is the important piece.

If someone is in a state of arousal, a natural nervous system response, telling them to do the opposite may not be helpful. It might add to the stress or leave them feeling ashamed about not being able to control their emotions or behavior. All this movement, powerful breathwork (sobbing), yelling, screaming, stomping of feet, tossing and turning the body in an attempt to express feelings and emotions going on inside (insert here: toddler meltdown).

There are some ways, practices or movements that enable calming down or a relaxation response. But it might be something just the opposite that’s needed to even begin this shift. Maybe what was needed, in this particular situation, is a mobilized response. We need both… to survive and engage in the wide variety of experience life is going to throw our way.

Recognizing the state is the first piece. Having some tools and options to choose from that might be helpful to you in the moment, could be a good thing to practice.

Today, I would have a few suggestions should this person turn up in my yoga class and find it a struggle being in corpse pose.

I’m kicking off a workshop in February all about SLEEP. Deep rest. How one might get to a place of settling in… for the night. Or for Savasana. Or if you’re having a hard time with routine, uncertainty, stress in these days you might find it helpful as well. I’d love for you to join in so stay tuned here, or you can sign up at yogatoolsforlife.com.

Showing Up

by Jody, posted in how to begin, mindfulness

I’ve been rather absent for the past three weeks, at least in this space. COVID-19 showed up for a close family member so it has been all-hands-on deck for a few weeks now.

Yet, here we are. A new year, another moment in these particular days that we may not be liking so much.

What I don’t like so much now and maybe in the past as well, is there seems to be this one way to be. A particular way to show up in the world, in any given moment. Whether in times of crisis or just the regular days of work, being part of a family, in relationships, or on my yoga mat.

“This, … is the way it’s to be done. This, … is the way to show up.”

Fortunately, or unfortunately for me, I was never much good with the status quo. At times I can tune in to this quickly. On other occasions it takes a long while before I get the sense that what might be well and good for one, doesn’t feel quite right for me. I’m hoping that as I head into my 60th year on this planet the gap between the two is shortening.

There is always a message, a signal trying to capture my attention and act as a guide. The harder part is listening. Even harder is acting on it.

Why is that?

Well, there does seem to be a cultural or societal expectation to go along with the crowd. We look for cues outside ourself. What is the other person doing, saying? How are they responding? From a young age we’re often taught to fit in. Be nice. Say yes. Maybe don’t say anything at all. Grin and bear it. Smile through the pain or discomfort. Do what others do. Again, “this… is the way to show up”.

Yet times are changing. A slow but forward motion allowing for difference. Celebrating it, even. This might be in terms of looks or gender but also a general movement to change other beliefs. That it might be okay to express who we are. What we feel. What we believe. How we see the world, that what we feel in our own uniqueness, matters.

As I think about another year’s passing what is becoming clearer to me is, there is only … right now. Now is the time to show up.

Which doesn’t therefore mean, my way, is the way. It doesn’t mean anyone or anything else is wrong. It’s only that what will be right and well for one, is not the same for another. Funny enough last year I created an online program exploring just that. It’s interesting to notice that often what I teach, is what I most needed to learn for myself.

Here’s what I’m learning these days.

It can be useful to have a place where I can simply show up with whatever I feel, wherever I’m at. Happy smiley faces not required. That in this New Year I don’t have to be better, more enlightened, 10lbs lighter, happy, smiling, fit or always be in a good mood. Trying to sustain all that these days might be quite a challenge.

That I have permission to do, be, what feels most right.

Maybe the same is true for you.