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Breathe Easy

An easy to follow and super simple breathing technque that will have you feeling less stresed and more zen in no time!

Click here to download

What Others Say About Live Well

"From the time you walk into the establishment you are treated in a warm, caring and professional way and the treatment works, thank you!" John Taylor 

"Your treatments removed problems that drugs, physios, GP's, osteopaths and everything under the sun I tried didn't." Tristran Gordon

"My practitioner was very competent and professional. Friendly and helpful receptionists. Nice atmosphere. Genuine commitment to wellbeing of self and clients." Michele Mack

"I love the effect on my body, the difference I feel afterwards and the relaxation." Natasha Robb

Located in Canberra at: 35 Murray Cres MANUKA ACT 2603, the LIVE WELL, Spa and Wellness Centre, brings a range of natural therapies together including MassageAcupuncture and Herbal Medicine. Our centre has a particular focus on providing natural fertility support, solutions for all kinds of pain relief including some of Canberra's best massage therapists as well as  health education including wellness programs and seminars.

Wednesday
Oct012014

Give you whole body a lift for the start of Summer!

With the change of seasons we can find our skin feeling dry, scaly and itchy and of course those yummy winter foods that we indulge in that may have left us feeling a little sluggish, bloated and low on energy.

As the biggest living organ our skin can be impacted by internal and external factors so it is essential that we continue to support it by helping with the decongestion and stimulating new cell reproduction.

So why not try our treatments Detox Me or Blissthese include a technique of dry brushing the skin, this has many benefits such as:

  • Removing dead layers of skin and other outer impurities.
  • Stimulates and increases blood circulation.
  • Helps release fatty deposits under your skin’s surface.
  • Boosts the Lymphatic system.
  • Rejuvenates your cells.
  • Strengthens your immune system.
  • Increases muscle tone and improves skin texture.

This is then followed by an hour massage to continue with stimulation of the circulatory and lymphatic system as well as:

  • Reducing muscle tension.
  • Reduction of stress hormones.
  • Increasing joint mobility and flexibility.
  • Heightened mental alertness.
  • Reducing anxiety and depression.

With the many benefits encompassed in this treatment you will be left feeling relaxed and your skin silky smooth and rebalanced to continue to support your body in eliminating toxins and boosting your immune system.

The Bliss treatment also includes a 30 minute reflexology. So why not give your body and skin the boost it needs today, contact Tegan a call on 62 95 0400 to make an appointment.

Please note: There are some contra-indications in relation to this treatment, such as pregnancy, untreated heart, liver or kidney conditions. 

Wednesday
Sep242014

3 Easy Peasy Mindfulness Exercises To Start…Today!

Do you get easily side-tracked from what you’re doing and then not get things done?

Can you get stuck in thoughts and find them hard to shake?

Does your mind often wander rather than “staying present” in the “here and now”?

I’m sure we could all say yes to these at different times, however if you’re noticing they are occurring for you more often lately, here’s three simple mindfulness exercises to help you “zone in” to being present and help “unhook” you from negative thought patterns.

In the current mindfulness training program at Live Well (“Managing the Madness”) participants are now easily integrating these exercises into their daily lives. You might like to try them too.

1. Mindful Breathing – if you’ve only got 6 seconds to spare, that’s OK!

2. Noticing 5 Things You Can See, Hear and Feel … right now

3. Adopting the Three C’s – Curiosity, Concentration and Compassion

For those who may be unfamiliar with mindfulness, a good definition from mindfulness guru Jon Kabat Zinn is “paying attention, in a particular way, on purpose, in the present moment and non-judgementally”.

In our mindfulness training course, we are cultivating the skill of noticing and observing our experiences and responses from moment to moment, mostly using our breath as an anchor, which  helps us to manage stress, stay calm, centred and present…rather than reacting automatically, doing the same old thing or things we later regret, potentially getting stuck.

Remaining non-judgemental is a challenge for most of us. Not only are our brains wired to constantly observe, analyse, prioritise and make judgements in order to survive, work and function but many of us also have a pretty active “inner critic” to contend with, constantly commentating in the background. Mindfulness training helps us to notice these judgements as an “observing witness” – rather than switching the mind off (which is impossible) these exercises help us to consciously notice the noise and choose to turn down the volume.

1. Mindful Breathing

Don’t worry, I’m not talking about breathing for long hours sitting at the top of a mountain or on retreat (although if you have time to do this, that’s great). This is about being aware of your breath as much as possible wherever you are, throughout your day.

So…when you notice that your mind has wandered off, or that you’re getting fused to thoughts that aren’t helpful, or anytime at all, try taking 5 x 6 Second Mindful Breaths as a circuit breaker.

So that’s six lovely big breaths, simply breathing IN-2-3 and then OUT-2-3.

With each breath, noticing the rise and fall of your belly….the expansion and falling away of your chest…the coolness of the air as you’re breathing into your nostrils and the warmth of the air as you breathing out. Try it now! It’s free!!

And if you take 5 Mindful breaths in this way now and again – you’ve successfully completed a 30 second meditation practice. Hey Presto. Who says you’re too busy to meditate?

2. Five Things You Can See, Hear and Feel right now

This mindfulness exercise helps to ground us by observing what is present in the current moment. If we’re getting too tied up in knots this can introduce a sense of “what else” is in the picture which is a helpful to “unhook” or defuse from the challenging thoughts.

We can do this one any time, whether you are sitting calmly and quietly on your own, in a meeting with other people, in a busy environment – even driving your car. Obviously keeping our eyes open!

So to start – look around your environment and take extra special notice of 5 different things you can see right now. You can name the objects by speaking out loud or just internally but it’s important to notice each object individually.

Then, taking extra special notice of 5 different things you can hear right now. This may be challenging if you’re inside but see if you can notice even very subtle sounds…so it might be something like…1. the humming of the air conditioning 2. The sound of muffled voices 3. The buzzing of the computer 4. The tapping sounds of the keyboard and 5. The sound of your own breath, breathing in and out.

Finally, now noticing 5 different things you can feel right now. Whether they are internal feelings (fluttering tummy, tightness in chest) or external sensations (clothes on your skin, bottom in the chair, feet on the ground, pen in my hand), whatever you are feeling is OK….we are simply noticing and observing what’s present, then moving on to the next thing. Don’t stay too long with each one to the point of analysing it. Notice, observe, move on.

If you want to, you could then return to the beginning of the exercise and then notice 4 Things You can See, Hear and Feel right now….then 3 Things…then 2 Things and finally then just 1 Thing you can See, Hear and Feel.

Chances are you will feel a lot calmer and more centred after doing this exercise. I’ve done it myself in meetings or during stressful events (like when I accidentally backed into someone’s car last year and the driver was screaming at me…my instinct was fight or flight…I felt quite anxious and scared, but still managed to stay calm by noticing 5 things like…she was wearing a green cardigan, she had red shoes, she has a tight lipped expression, she had curly hair and was shaking her fist).

3. Three C’s of Mindfulness – Curiosity, Concentration, Compassion

Let’s take something we all have to do from time to time – like washing up - and consider how it might be a different and potentially even more pleasant experience, if we adopt the 3 C’s….of Curiosity, Concentration and Compassion (or bring to mind another example)

So, as you are next washing up, see if you can bring some Curiosity to the task, which means washing up as though you have never done it before. Notice the warmth of the water, the smell of the detergent, the bubbles and suds, the tinkling sounds of the crockery and swishing of the water etc.

Try to stay with this exercise for a few minutes by Concentrating on just the washing up. One thing at a time. So often we are multi-tasking and not totally taking in our experience of just one thing. So concentrate, and keep focused. While you are doing the washing up…you are ONLY doing the washing up. It can be more challenging than we think!

Finally, whatever we are doing, try bringing a sense of Compassion into your experience also. Sending some loving kindness to your hands, softening your heart and being open to the experience rather than just “getting it done”.

Consider how adopting the 3 C’s could bring a more mindful and calming perspective to a whole range of daily activities and experience in your day. Here’s some that the current participants in Managing the Madness have found the Three C’s to be helpful in staying present and mindful in their lives:

  • Eating breakfast without reading the paper and checking emails all at once
  • Driving to work without the radio on and giving myself some quiet time
  • Conversing with café staff while waiting for my coffee instead of checking Facebook
  • Playing with the kids at the park and not taking the phone
  • Turning off the TV during dinner time, focusing on my family and their conversations

You might find similar opportunities present themselves to you and I hope these simple exercises may be helpful for you in the weeks ahead. Practice is the key. I’d love to hear your feedback, so feel free to let us know what worked well for you and how.

If you’re keen to learn more easy mindfulness exercises, or learn some longer daily meditation practices, our Term 4 intake of Managing the Madness is now open and details are available here.

Wednesday
Sep172014

EFT Meridian Tapping: Part Two

What kinds of things you can use it for, and how it can help you

The beauty of EFT is that it can be used for so many different things. But definitely, being able to “teach an old dog, new tricks” is right up there for me…

What do I mean by that?? Well, EFT is such a gentle, non-intrusive and profound technique -literally at your fingertips(!), which can actually modify and help rewire the old brain, our nervous system, and physiology in general (e.g. stress, hormones, pain, sleep, emotional “wellbeing”… ); including being able to affect both the conscious and subconscious mind; and even, yes, even (and especially) the amygdala or fight/flight centre of the brain. Which means EFT has the capacity to correct imbalances at such a fundamental level (one in which we generally do not have much “control” over). 

I’d encourage you to think about it for a second… How would you feel, and what might you do, if you could “tap” a magic wand (or simply use your fingers to tap on particular meridian points!) and change an emotional response/thought/belief you’ve been harbouring, and remove an old thorn from your side? Or if you were able to gain a valuable new insight or perspective that allowed you to then cut loose and move forward in your life; or to simply short-circuit the stress and craziness of life to find peace, equanimity, clear-mindedness??? Now that’s what I’m talking about!...

We are human… And it’s a part of the human condition that sometimes, despite our best intentions, knowledge, intelligence, and logical mind, we can wind up being led astray and even “hijacked” by our emotions, thoughts and unconscious goings on… This is another way we can use EFT, as it is also a wonderful tool for helping to clear and/or neutralise negative thoughts, emotions and beliefs that may be contributing to poor health, wellbeing and quality of life. 

EFT can also help us to identify, understand, and clear things that may be holding us back or undermining our good efforts; for example, to create desired changes or really go for gold in our lives. Or perhaps, it’s more of a lingering sense of just not feeling good or deserving “enough” that’s holding you up; or a dreaded sense (or fear!) of “failure" casting its cold shadow over things...?

Another way we can understood it, is that there are usually themes we’ll find ourselves in a familiar struggle with, that can generally be traced back to a (misleading) belief. A belief being, the seed of an idea that we then set in stone to believe as true. We then proceed to find evidence for our beliefs, in the way we interpret events and information, to in essence, affirm what we “know” to be fact or true (a process also known as confirmation bias). This “knowing” or backing-up of information that supports of beliefs is then reinforced by our natural physiological and limbic responses to our thoughts/ideas/the way we see the world.

Our thoughts, beliefs, and the way we perceive things create an emotional (limbic) response, which in turn, produces a chemical response in body, thus validating what we “think” we “know”… 

We then put the data + the thoughts we have generated in response to that information + the limbic/emotional imprint + the physiological/chemical feedback, all together to collate the “evidence”… 

With EFT we can impact all of these aspects, by “tapping” on the beliefs, thoughts, emotions and stress responses that have been created in our mind/body.  

When we can bring up a thought/feeling/event/conversation/belief without feeling an emotional charge, or feeling as though it is still true, we can then plant the seeds of positive change… 

Beliefs that we’ve been (consciously or sub-consciously) holding onto, act kind of like a lens that we see our lives through, colouring a great deal of our experiences. EFT is something we can use to address any unresolved stress/events/beliefs, along with emotional and subconscious influences, as likely contributing factors of dis-ease and dysfunction (on various levels), in order to help us open new pathways for health, growth, and healing.

What’s more is that there is no need to “open up old wounds”, dissect or overanalyse stuff to experience wonderful results… By applying the tapping sequences on the meridian points and bringing to mind the thing we wish to work on in a guided manner, we can shift veritable mountains.

In short, the techniques used in EFT meridian tapping can help us to address various aspects of our lives, thoughts, emotions and behaviours that we may have previously struggled to resolve. That’s because we can go straight for the “wiring” (limbic/chemical/physiological response system), to correct and restore balance, clearing blockages and/or stresses in our energetic system (similar to the way Acupuncture and Kinesiology work).
This approach is definitely much more helpful (and user-friendly!) than trying to tackle our challenges stresses with sheer will and determination. And is a wonderful self-care tool that we can use to balance, support ourselves, and help us grow.
It’s also a technique you can learn and take home to continue using for yourself, as well!
The biggest thing being, that we need to practise and actually use it to get the benefits!
 
Examples of what EFT meridian tapping can work on include:
  • Stress, anxiety, anger and other “unwanted” emotions such as guilt, jealousy, resentment, feelings of defeat…
  • Processing events (past or future); 
  • Negative thought patterns, and issues we’re ruminating on but getting nowhere fast!
  • Self-sabotage (e.g procrastination, perfectionism, eating habits, late nights…)
  • Addictions, cravings and detoxification (on all levels)
  • Self-esteem; body image; weight loss/management; disordered eating patterns e.g. emotional/comfort eating, bingeing/restricting.
  • Fears & phobias e.g. fear of failure/success; phobia of flying or spiders…
  • Increase confidence, personal empowerment, create change, enhance relationships
  • Harmonise conflict between our conscious and subconscious 
  • Boost performance levels and achieve goals
  • And the list goes on…  
So if you’re not sure where to start, just have a little think on what it is that may have been a bit of a thorn in your side…?

Or, is there anything you may have been trying to overcome, but for whatever reason (despite being an intelligent, clued-in, self-aware and capable person!) have been in struggle-town with…?

Or perhaps just something “niggling” at you that you’d like to nip in the bud?
Wednesday
Sep102014

Emotional Freedom Technique (EFT) Meridian Tapping - Part 1: 

In this two-part series, Live Well’s Shanna Choudhary (Naturopath and EFT practitioner) will take you through exactly what EFT Meridian tapping is, and how you can use it to overcome stubborn obstacles, de-stress, restore internal balance and more…!

What’s the buzz about EFT meridian Tapping?

Ahh, I’m really excited to be sharing this with you, because EFT meridian tapping, which was once (not all that long ago!) a more obscure and much lesser-known healing modality; it has recently started to come to the surface, popping up in the “mainstream”… And it’s exciting because it’s now hitting more and more peoples’ radar, which means that more people are giving it a try and experiencing the multitude of wonderful benefits this modality has to offer!

 

So, what exactly IS EFT meridian tapping, you might be asking…? 
Well, EFT meridian tapping is a technique that draws upon the ancient (over five thousand years old) and scientifically validated principles of acupuncture and the study and application of kinesiology.  

Using the ancient wisdom of Traditional Chinese Medicine and the meridian & energy system/channels throughout the body, we apply "tapping" sequences at various points, which stimulate specific 'acupoints' of the body's meridian/energy system. Just like in Acupuncture, but without the needles… 

The other thing that really sets EFT meridian tapping apart (well, at least, in my books!), is that it not only works at the level of tapping into (pun intended!) the meridian points to move and clear stagnant or disrupted Qi (pronounced “chi”); it also takes it a step further, by integrating a cognitive element, which utilises the power of our mind/thoughts and language (check out Dr Masaru Emoto’s experiments on the power of the quality of our thoughts/language here and here for some extra fodder-for-thought on that), to essentially access a greater healing range, that other modalities simply may not…

And it’s by employing these specific sequences and techniques (which can be as simple as using a word that summarises and evokes the energy and power of the issue you wish to work on, for example), that we can experience both the therapeutic effects of working on the meridian acupoints themselves, and also from the addition of the cognitive/emotional element of the process, promoting greater ease and wellbeing on many levels (mental, emotional, physical, energetic and spiritual). 


Stay tuned for next week’s blog, when I’ll explain a little more on how EFT tapping can be applied, what kinds of things you can use it for.


Shanna Choudhary is Live Well’s Womens’ Health, hormones and Natural Fertility Naturopath. 

Shanna is passionate about offering holistic (mind-body-spirit centred) treatment to her clients, and uses a blend of evidence-based, scientific knowledge; with Traditional wisdom, Eastern/Western & Metaphysical philosophies and approaches. Shanna employs food as medicine and nutritional therapy, herbal medicine, EFT meridian tapping, and lifestyle practises as the core foundations of her approach to restoring wellness.
Wednesday
Sep032014

Breathe Easy

Breathing, you’re doing it right now but have you ever stopped to notice your breath? Is it smooth and deep or shallow and fast or something different? Of course it changes throughout the day depending on what you’re doing.

Your breathing is usually governed by your autonomic nervous system, meaning its on auto pilot, so that when you go for a run you don’t have to think: I must breath faster now, it just happens. You also have conscious control, so you can deliberately slow or deepen the breath just by thinking about it. 

What’s fascinating is how your breathing changes when you are stressed. Cue simplified biology lesson. Stress triggers a brain and hormone response, which amongst other things makes your breath faster – lets call this the stressed breath. This is an excellent thing for running away from sabre tooth tigers, which was what it was designed for, but a terrible long-term strategy for thriving in chronically stressful situations like juggling a busy day at work or at home. 

Under ongoing stressful conditions – otherwise known as modern life, your breath, when left to it’s own devices, will be sustained in faster and more shallow pattern. 

That’s because without intervention your physiology easily gets stuck in an unhelpful feed back loop. Your brain ‘listens to’ your breath and if your breathing is shallow and fast then it registers ‘danger’ and it perpetuates the hormone signals to continue the stressed breath. Along with the stressed breath comes chronic muscular tension, elevated blood pressure, depressed immune system function, impaired thinking capacity, digestive system shut down and chronic nervous system exhaustion. If that list sounds familiar that’s because these are the most common health issues of our time!

Thankfully spending a few minutes a day consciously applying simple breathing techniques can profoundly change your wellbeing. 

Try this simple exercise. Breathe in normally and count one, two, three and so on until the end of your natural easy inhalation. Then as you breathe out extend your exhalation by one count. So if you breathed in for a count of four breathe out for five. Continue this for 10 to 12 breaths and notice the difference even a few conscious breaths can have on the way you feel.

To download a free guided breathing exercise please click here