WELLNESS RESOURCES FOR HOME USE

Movement and Self Massage

For the Feet:

• Foot Care with the Little Blue Ball - This 15 minute video shows a self-massage sequence using a small blue ball, which you can buy here (the “mini balls”), or at your appointment.

• Yamuna Foot Wakers - a more intense sensation.

Suggested Media

• FREE:

  • Insight Timer has tons of free guided meditations. I particularly like content by Richard Miller and Tara Brach.

  • Tara Brach’s website has many more free guided meditations.

  • Andrea Olsen has some beautiful free online content on “body and earth” - guided somatic explorations exploring the body and nature.

  • Kripalu Center for Yoga and Health has great yoga videos and lectures/tutorials.

  • The Feldenkrais Project has a curriculum of 52 free/donation based lessons. Highly recommended!

  • 108 Day Qigong Immersion is a free curriculum which combines movement, imagery, and intention to improve energy flow and health. Qigong is an ancient and evolving Chinese methodology for improving health.
    

• FOR A FEE:

  • Irene Lyon’s work on nervous system regulation. I did the “21 Day Tune Up” and thought it was really great. She also has a blog and some free audio recordings. An excellent resource for those wanting to heal from trauma or chronic stress.

  • The Headspace App is a nice way to get a systematic introduction to meditation practice.

Feel Better Classes

These classes will build your body awareness, improve your movement patterns, and release tension. You'll feel so much better! You'll also get more out of your bodywork sessions when you are able to feel and articulate in more subtle ways.

Feldenkrais - "Awareness Through Movement" classes have been a lifeline for me during the pandemic. Read the 2 page article by Moshe Feldenkrais to learn about the philosophy of the work. Then start your study:

• The Feldenkrais Project has a curriculum of 52 free/donation based lessons. Do the first few to get oriented to the work.

• Feldenkrais First is another wonderful app.

• If you’d prefer to study in real time with a teacher, check out the websites of Fritha Pengelly and Rebecca Davis. Fritha has free intro classes close to the beginning of each month.

Qigong - 108 Day Qigong Immersion is a free curriculum which combines movement, imagery, and intention to improve energy flow and health. Qigong is an ancient and evolving Chinese methodology for improving health.

Yoga - I love Nina Be in Durham and Blue Lotus in Raleigh.

Foam Rolling - Karin Singleton teaches some very effective foam rolling classes. You'll need to buy a specific roller for $32 (soft, 36” x 6”) - link here. It's totally worth it - I feel totally realigned and relaxed after her classes, and you can use the foam roller in so many ways for self-care.