New offering: Self-Help for Jaw Pain, an online course, starts soon!

Besides blogging here, I have had a private bodywork practice in Austin, Texas, USA, for years.

One area that I specialized in was relieving jaw pain. I developed a 5-session protocol (done over 4-6 weeks) that helped hundreds of people over the years. That work included working in people’s open mouths to release tension in the small, hard-to-access internal jaw muscles.

Well, COVID put an end to working in people’s open mouths in a small room, in a office suite that treats medically vulnerable people.

I thought about giving it up.

But when I thought about all I’d learned over the years about treating jaw pain, and how much pleasure I got when people felt the difference between tense jaw muscles and spacious ones, I looked for a way to continue to offer the revelation of a spacious jaw that so many patients experienced.

Plus, at this unusual time in history, stress levels are high, which translates to more clenching, grinding, tooth damage, and pain.

So I put together a 5-class course, Self-Help for Jaw Pain, that I will teach over Zoom.

The first class starts Thursday, Sept. 24, and will be a small class. A few spaces are left.

If you’re interested, please check out my business website. There are multiple options available for your participation:

  • A jaw pain quiz
  • A Facebook group for people with jaw pain (and those who treat it), Word of Mouth
  • A free phone consultation
  • Sign up for the class

Half a shade safer

Anxiety. It’s more contagious than the coronavirus. Are you feeling it? I am.

I came up with a strategy to relieve it.

And it’s working.

Because anxiety, which I think of as prolonged, low-level fear, isn’t healthy for human beings like you and me.

There’s a sort of warp in our evolution as human beings.

Once upon a time, our autonomic nervous systems sent us into fight-or-flight mode when we perceived danger — often before our conscious minds were even aware of a predator. Because there’s part of our brain that’s always scanning for danger. It’s there to help us survive. It’s instinctive.

On perceiving a threat, our bodies would tense up. Our vision would narrow. Our hearts would pound. Our blood would flow to our limbs. We would fight or we would flee.

And when we weren’t in danger, we felt safe. We relaxed. Our hearts slowed down. Our breathing slowed. We could see widely again. Our blood flowed to our organs. We rejoined the tribe.

Our bodies then had the resources to recover, repair damage, restore our metabolisms to healing mode.

I don’t recall the source, but I read somewhere that the early members of our species spent about 4 hours a day hunting and gathering. The rest of the time, they were hanging out in groups or tribes, playing, talking, taming wolves, preparing food, making clothing, making weapons, watching the clouds and the stars, praying, doing rituals, bonding with their community on whom they all depended.

Yet their lifespans were shorter. Many more infants and children died than now. They faced floods and famines, as well as predators and warring tribes.

Their lives were filled with more uncertainties and threats to survival than ours.

I have a hunch that people who were that close to survival felt gratitude for each new day. Gratitude for having food and fire and a good hunt and each other. Gratitude for the times when they were safe, for peace.

Fast forward to today’s times. We’re not out in the sunshine all day, walking around and soaking up Vitamin D. We’re breathing conditioned air inside buildings, looking out windows. We work twice as many hours as our early ancestors. We have a money economy, modern medicine, cars, Social Security.

The threats to our survival are not hungry predators any more. (Well, except when they are angry or terrified or numb human predators, especially those with guns.)

Our nervous systems weren’t built for prolonged fear, a constant sense of not being at ease, anxiety. This leads to adrenal exhaustion, which saps our energy and is exhausting without any truly restorative rest.

Maybe what we teach ourselves now about managing our own anxiety will help our species as a whole evolve past fear-based reactivity and toward a caring kind of responsibility, for our own well-being and that of others.

What makes you feel anxious? The virus? The economy? The wildfires? The election? Conspiracy theories? Race-based violence? Armed white supremacists? Antifa? The news? Karens and Chads? Maskless people? People whose anxieties have gotten the better of them? People who don’t see we’re all part of one tribe, humanity? People so anxious they can’t listen or reason?

There’s a lot OUT THERE to feel anxious about. And anxiety means we experience it IN HERE.

Take a moment to check in. Where are you? What are your surroundings at this very moment?

Are you actually SAFE in this moment?

If you have the leisure to read this, I’m guessing you are.

How does being SAFE feel in your body?

Here’s what I notice in my body.

I feel my body weight sinking into the mattress. I feel my back and legs pressing the mattress, and the top part of my body feeling cooler air. Also, that one foot that’s outside the sheets feels cooler.

I notice my chest and abdomen rising and falling as I breathe.

I hear my fingers on the keyboard.

I see my hands, the iPad keyboard and screen, the pillow they are sitting on, the tangled sheets and foot beyond that.

I see windows on either side of me, a mirror and shelf across the room, and an open closet door, and my tea on the nightstand.

I hear cicadas droning, cardinals chirping, keyboard sounds, and distant traffic.

I feel safe.

~~

The other night, I woke multiple times. My mind was thinking anxious thoughts. It was hard to get back to sleep.

Some nights are like that. Maybe it was the caffeinated tea I drank in the afternoon.

It’s not like I live in a bubble. I take precautions to prevent getting and spreading the virus. One of my family members had it — thankfully, it turned out to be a very mild case. I’m on social media. I check the news. I abhor the violence and hatred I learn about. I worry about the presidential campaign, the election, the aftermath, climate change, the possibility of a really bad economic crash.

These times are filled with uncertainty.

And a good night’s sleep means so very much in terms of having the ability to manage well.

So I tried something different. When an anxious thought arose, I said to myself, “This is just an anxious thought.”

I’d feel how it felt in my body. The tension, the unpleasantness.

Then I’d take a deep breath and let my THINKING mind take a little break by turning my attention to SENSING.

I’d feel my bodyweight pressing into the mattress and pillow. I’d feel the rhythm of breathing. I’d recognize that I was in my home, in my bed, and that there were no immanent threats to my safety. (Except those anxious thoughts.)

And I’d tell myself, “I AM SAFE.”

A few rounds of this every time an anxious thought arose, and I finally went back to sleep.

Since that experience, I’ve really been honing in on what it’s like to feel safe.

It feels good.

I am grateful.

(Apologies to David Whyte for a play on the title of his latest series, Half a Shade Braver.)

Testimonial for a distance healing session

Another review after a distance healing session. This woman was the first recipient I’d never met before. She lives in Indiana and was referred to me by a former client who moved there from the Austin area.

Before this session, I had a strong hunch that the distance apart doesn’t really matter, nor does having met someone in person. This confirmed it.

“I am fairly new to energy work and had been in a good amount of pain when I contacted Mary Ann. Through a distance energy healing session, she guided me through a process of understanding my pain and communicating with it in a way that brought me a lot of relief. She also taught me how to continue using these techniques on my own. Because it was a distance session, Mary Ann and I communicated throughout the process and she brought me into the experience in a way that was extremely empowering!” ~ N.V., 5/6/2020

For more of what people are saying, check out this page on my website.

To schedule a session with me, click here.

Thank you for your interest. 🙏🏽

Breath of fire strengthens your breathing muscles

Breath of fire is a yoga breathing technique that has many benefits, including strengthening the breathing muscles. This is timely, given that one of the early symptoms of COVID-19 may include shortness of breath, which after 5-10 days may turn into quite difficult breathing.

Even mild cases can last several weeks and require breathing exercises that physicians are prescribing. Pulmonary doctors in hospitals are working hard to figure out exactly what’s happening with the lungs and with oxygen intake when COVID turns serious, and whether (and how) the protocol for putting patients with difficulty breathing on ventilators (if even available) needs to be changed.

It makes sense to me, given that there’s no vaccine or immunity to this novel virus and they’re still figuring out how best to treat severe cases, to prepare for the worst, and strengthening breathing muscles is one way to do that.

My experience with breath of fire

I’ve written about breath of fire before, because it helped me reduce the discomfort of a hiatal hernia, which involves the opening in the diaphragm for the esophagus to pass through to the stomach.

I’d had occasional discomfort for a while. One day, after a group meditation in a biodynamics class, it suddenly came to my mind that this technique, which I’d learned in a yoga class years previously, could help.

I started practicing it, and it did help. It’s rare for me to feel any hiatal discomfort now after 2.5 years of regular practice.

The anatomy

The diaphragm Is a dome-shaped muscle that separates the chest cavity (containing heart and lungs) and the abdominal cavity (containing liver, gallbladder, pancreas, stomach, spleen, kidneys, adrenals, bladder, small and large intestines, and reproductive organs).

The muscle attaches to the bottom of the rib cage (higher in front, lower in back).

When we do diaphragmatic breathing on the inhalation, the dome of the diaphragm flattens and our rib cages and bellies expand. When we exhale, the dome of the diaphragm moves up and our rib cages and bellies narrow.

Other breathing muscles that breath of fire activates include the external intercostal muscles between the ribs. The major accessory breathing muscles include those surrounding the rib cage: the pectorals, trapezius, the lats, the serratus muscles, the spinal erectors, quadratus lumborum.

Because breath of fire uses forceful exhalations, the abs are also involved: rectus abdominis, the transverse and oblique abdominals, and the internal intercostals.

Other benefits

Doing breath of fire can help us to not feel so helpless when so much is beyond our control in regard to the pandemic.

It energizes the mind, fights depression, and may help with controlling diabetes, asthma, blood pressure, and obesity.

It provides your body with more oxygen. (I just took a pulse oximeter reading before doing 3 minutes of breath of fire — 96 — and after — 98.)

It may increase mental clarity and motivation, being associated with the solar plexus or power chakra, right below the diaphragm.

It massages your abdominal organs. People pay good money for this!

Because movement helps our lymph flow, doing breath of fire especially activates abdominal lymph, increasing the elimination of toxins. It’s said that 70 percent of the immune system is in the gut in the form of gut-associated lymph tissue, so breath of fire strengthens immunity.

The yoga connection

In Sanskrit, breath of fire is called kapalabhati, which translates as “forehead or skull shining”. This refers to the facial radiance of people who practice this technique regularly.

You want some of that, right?

Keep in mind: as with all yoga, you are the ultimate teacher. Listen to your body. Let it tell you when to stop. Let it tell you the pace that is right for you. Be kind.

And if you haven’t done yoga before, I recommend getting started. Yoga with Adriene is a YouTube channel with lots of classes of various lengths, including classes for beginners, and nearly 7 million followers.

Please don’t overdo it. It’s strong medicine and should not be done if you have epilepsy, have had recent surgery, or are pregnant. Kundalini yogis require that women not do it during the first three days of their menstrual periods.

To avoid muscle soreness, start with 30 seconds. It’s much kinder to build strength gradually.

Also, don’t practice it right after eating a meal!

Here’s Adriene teaching breath of fire: https://youtu.be/jbtLH-3DfLc

And go! (Let me know if you have any questions, comments, or results to relate.)

NLP resources for the time of the coronavirus

My friend, international NLP trainer Katie Raver, has put together a series of 15 one-hour programs, given by NLP-trained people who variously work as coaches, teachers, researchers, healers, entrepreneurs, therapists, and more.

These online programs will take place at noon CDT every weekday for three weeks, starting Monday, April 13. That’s 10 am Pacific, 11 am Mountain, 1 pm Eastern time, and 1800 British Summer and 1900 CEST if you’re across the big pond.

The programs are intended to share resources during these times. If you’re a parent, partner, friend, working from home, spending too much time online, feeling anxious, not feeling resilient, wondering if you’re drinking too much, etc., you can find something here to help.

Each program is only $3US.

Here is the link to learn more and register.

(I’ll be presenting a program on the power of silence on April 15.)

One Day It Stopped

Love in the time of the coronavirus

A Facebook friend posted this poem three days ago. Asenath Avinash is also a bodyworker. Her place of employment is currently closed, but if you love this as much as I do, you could ask for her when they reopen. http://www.workwellaustin.com/

It’s a good reflection of the shift in the narrative many of us are experiencing now.

And we looked around,
and we saw ourselves,
and it was so funny, so strange
to recognize, not the selves we had
built, but the ones that were buried
out in the long backyard of our lives,
forgotten, rusted, decomposing,
presumed lost, presumed even
never to have existed,
but there they were, just like the
canal-bottoms in Venice,
waiting for us, never having gone,
never having left,
and the miracle
was being able to see clearly
what was already there.

The miracle was how quickly
the pollution vanished,
and our eyes healed,
and we looked out on a world
that was fresh and different
and we saw that businesswomen
were really poets,
and that scientists were really prophets,
and that we were all vulnerable
and worth protecting,
and that toilet paper
was a kind of false security,
and that all our systems
needed a pause and
a fresh start
and that most of us
were really, very tired.

And we rested,
and our children wondered
what is happening right now?
and we couldn’t answer.
We weren’t supposed to
touch anything
or do any work
or go anywhere,
and it felt that we were
being shown something.

So we stayed at home, and
we mowed the tall grass
and listened to birds
and gave thanks
for the garbage collectors
and the grocery clerks,
and we organized our closets
and made pots of nutritious soup,
and the introverts
turned their cameras on
and taught us
how to make crafts,
and the musicians
picked up their instruments
and walked out
their front doors
and sang in the streets,
and nothing stopped them,
not cars, not fear, and no one
thought they were lunatics,
in fact, we thanked them,
we came outside to listen
standing far apart,
and feeling our interconnection.

We understood
that something so profound
was taking place,
and that if it went on
long enough, the fireflies
would come back
into our yards
and the ladybugs
and the milky way.
The earth herself
was waking up quietly,
or rather, we were,
and we saw that maybe
we didn’t need so much
after all, maybe
in this new world, we’d find
new careers
or they would find us
if we let them,
and we wanted to
stay put and be still and
feel it out
moment by moment.
We didn’t want to touch it
with our clumsy hands
or make plans or
disturb anything,
and so we just watched it
breathing softly
and steadily
like a precious newborn.

And we knew that,
at some point,
it would probably start up again,
which was confusing,
because, yes,
we did need money,
or so we had always believed.

-AAvinash, 3/24/20

Staying grounded + phone sessions

Love in the time of coronavirus

Dear readers, I hope you are staying grounded during this time of uncertainty and fear. I recommend going outside in your bare feet and walking around on some grass, as often as you need.

Feel your feet sink slightly into the earth with each step. Enjoy the temperature, textures, and other sensations in your feet.

Imagine this connection with Mother Earth moving up your legs, into your torso, touching all of your tissues, permeating all of your cells, and leaving your body through the crown of your head.

You are connecting to earth and to heaven! This energetic experience is about being fully alive in the present moment. It’s a renewing and restorative antidote for upsetting news, conflict on social media, fears for ourselves and our loved ones, worry about our uncertain futures.

Texas bluebonnets blooming in my yard

Phone sessions

After checking with other craniosacral therapists, I’m changing the name of my new online service to Phone Sessions. Bear with me as I navigate this rapid change…

Quite a few CST practitioners are adamant that working remotely is not craniosacral therapy. (Plus the words “remote” and “distance” counter the connection we make, even when we’re not in each other’s physical presence. “Phone” connotes connecting with each other, but not physically. That’s exactly what we’ll be doing.)

This attitude is coming both from those who are Upledger-trained and those who are biodynamics trained.

I’ve trained in both, and I’ve trained in Reiki, which can be done at a distance.

In my ninth year of offering bodywork, I can only say that when I work, everything I’ve ever trained in and experienced while working informs my work. What I’m using at any given moment is what’s in the forefront of my awareness.

That could be what I’m sensing in my body, what I’m sensing in your body, what I’m sensing in our blended energy fields, where your body-mind system draws my attention and hands, changes I notice during a session. “The work” flows through me, and through you.

A few years ago, it became clear to me that I could not do bodywork without also being aware of my energy, your energy, the energy in the room, and the power of intent to influence energy.

This may sound woo-woo to some, but for me, energy is real and can be sensed, usually as subtle sensations, but sometimes not so subtle. It is described in the ancient traditions, yoga, meditation, Qi gong, shamanism, Chinese medicine, and Ayurveda.

We have energy centers and channels in our bodies. We have awareness. We have intent.

Anyway. Other practitioners are calling it energy work, remote healing, distance sessions, shamanic energetics, etc.

I prefer Phone Sessions. Clear and simple and not too woo-woo.

I stay on the phone with you during sessions, even though there will be some periods of silence during the call that allow “the work” to go deeper.

We can use speakerphone. I want you to feel free to share what’s coming up for you in real time, if you wish, and of course, you can also wait to share your experience for the end of the session.

I’m offering the first session for free: https://maryannreynolds.as.me/phonesessions

If you receive a benefit, schedule another session and pay what you can or what you wish via Venmo or PayPal.

Some people are unaffected financially by this slowdown, and others have quickly become destitute. I leave it to you to determine what is an honorable amount that you feel clear and good about. No need for guilt or shame, please!

I’ve run into this issue before: if you absolutely hate to hear “pay what you can or wish”, here are some numbers to make you happy. My regular rate is $100 an hour. If you can afford it, great. If not, sliding scale is $20 on up. If that’s not affordable, let’s talk about bartering or paying it forward.

Once you’ve received a session, you can gift sessions to others. I prefer that they know and consent to doing this and are open to quietly receiving at the given time, whether we connect on the phone or not if they are sick.

This is not a substitute for medical attention. It is not a cure for the coronavirus, nor will it make you immune. I believe it can give you more resilience, but you may not notice anything. That’s why I’m offering the first session for free, so you can find out.

What would that feel like in your body and in your mind, to be more resilient?

Please let me know if you have any questions. Call 512-507-4184 or schedule a phone consultation: https://maryannreynolds.as.me/15mphoneconsult

Beet kvass: an easy fermented drink you can make at home to build vitality and resilience

Once upon a time, people didn’t know about viruses, bacteria, or hand-washing. They tended to live shorter lives than we do now. They got sick more often, and a whole lot more infants and children died than do nowadays. It was rare for people to live past 60.

But they were observant, and they developed practices like yoga and Qi gong to strengthen and balance their bodies, to keep their energies vital and strong. They created medicines from herbs that we now know have anti-viral, anti-bacterial, anti-fungal properties, without knowing about these things. They walked everywhere and grew their own food and got plenty of fresh air, sunshine, and exercise.

Think about it: all their food was organic because there was no alternative! They enriched the soil with manure and dead plants. The soil produced healthy food. The water was clean for the most part, the air unpolluted. They saved seeds from the best plants. They stored what food they could, and they fermented foods to strengthen and lengthen the nourishment.

In Russian and Eastern Europe, they made a fermented drink called kvass, from bread and other things. In Ukraine, they made kvass from beets, which are easy to grow, produce leafy greens you can also eat, and keep well. Kvass was common in every kitchen during those long cold winters and kept people healthier than they would otherwise have been.

Kvass may have even kept viruses at bay, or at least minimized the severity. We’re all very interested in that now!

You can make your own beet kvass at home, and here’s what you’ll need:

  • A jar — quart size or larger.
  • Filtered water (tap water has chlorine in it, which will slow fermentation).
  • Good non-iodized salt.
  • A medium to large beet.
  • A little bit of sauerkraut juice or whey from the top of plain yogurt (not whey powder).

This recipe below makes half a gallon. Put equal amounts of each ingredient into two quart jars if that’s what you have. If you want just one quart, halve the recipe. If you want to make a gallon, double the recipe.

I like to use an organic red beet, medium to large in size. Rinse any dirt off and cut it into half-inch cubes. Do not peel or scrub. You want 1 to 2 cups of cubed beets. Place them in the half gallon jar.

Fill the jar to an inch below the top with filtered water.

Add 1/2 teaspoon good salt.

Add 1 tablespoon of sauerkraut juice or whey.

Stir and put the lid on.

Every day, open the lid to let any fermentation gases off so pressure doesn’t build. If any scum forms on top, scoop off as much as you can.

Knowing when it’s done: The water will have turned a beautiful deep red color that is opaque — you can’t see through it any more. The water has thickened a bit to have more viscosity.

Beet kvass, day 1.
Day 4. Notice the brine has gotten more opaque. Could be ready on Day 5 or 6.

You can start tasting it on day 3. Beet kvass tastes earthy, salty, and tangy. This is hard to imagine because there’s nothing else quite like it. The flavor strengthens each day.

When I tasted my first batch, I didn’t know if I’d like it, and I just tasted a tablespoon of it. Wow! It’s a unique flavor, and my body wanted more so I drank more. I’ve been making it ever since.

Taste it every day for 7-10 days, and when you feel it’s done, put it in the refrigerator to stop the fermentation. Then drink some with every meal.

You can strain and refrigerate it, keeping 1/2 to 1 cup of the kvass and the beets and starting over to make another batch. Add filtered water and salt as above. Remnants from the first batch serve as a starter for the second batch. What’s not to like about that??

I recommend making this plain version the first time. You could add slices of ginger root or whole cloves to the next batch.

In my experience, it’s not worth it to try making a third batch. Too much of the goodness has left the beets by then. Start over with fresh beets and compost the old ones or add them to broth or soup. (They still have some flavor and all the fiber.)

And while you are making it or drinking it, you can imagine old Ukrainian ladies in their babushkas making this for their children and grandchildren to increase their vitality and resilience.

And you can imagine this kvass delivering all kinds of health-giving properties to your digestive system and immune system. (Seventy percent of your immune system is in your gut.) The probiotics from fermenting, plus the nutrients from beets (Vitamin C, folate, magnesium, potassium, iron, and more) make this a nutrient-dense food.

How to stop touching your face

It’s harder than you think, isn’t it? You’re still going to do it because it’s mostly an unconscious gesture. But there are things you can do to change this habit and protect yourself, and it’s important to stay healthy and keep others healthy.

Carry tissues or a handkerchief (remember those?) with you always, or wear a scarf or Buff around your neck. (I love Buffs. You can pull them up over your nose and mouth, keep your hair out of your face, keep your neck warm, protect your thyroid from WiFi/5G, etc.)

Buff

As soon as you become aware of touching your face, immediately repeat the same gesture but with a tissue, handkerchief, scarf, or Buff over your fingers.

This will work much better than “don’t touch your face” to train you to become more aware of touching your face! When we hear “don’t x” we hear the action “x” more clearly than we hear “don’t”. An action is something to do, even when we desire not to do it!

So you’ll touch your face unprotected, and then touch your face protected. And…what’s been unconscious becomes conscious.

Keep doing this, and with repetition, you will remember that you want to just touch your face with protection, and you will begin to omit touching your face unprotected.

The more you do it, the more the habit becomes ingrained.

Wishing you all the best in these trying times.

Morning download, 3.5.2019

I’ve been thinking about useful delusions, the beliefs that help us cope with the harsher realities of life. I’m talking about common, everyday delusions, not hallucinations or psychotic delusions.

I like to believe there’s going to be a tomorrow.

For some people, there isn’t.

I like to believe I will see the people I love again, many times.

Sometimes that doesn’t happen.

I like to believe the people I love know how much I love them, even if I haven’t told them lately.

They may not know what I see and adore in them.

I like to believe that I will continue to enjoy good health.

Until I don’t, because I’m mortal.

I like to believe that when I go to sleep, I will wake up.

I knew someone who didn’t.

I like to believe that goodness will prevail, and so will truth and beauty.

Sometimes they don’t.

I like to believe I can make a difference.

Sometimes I can’t.

I like to believe I have control over my life.

So much is beyond my control. Politics, economics, the environment, imprints, conditioning, ancestral energies, blood type, genetics, the weather, my own non-conscious mind…

I like to believe my plans will actually turn out how I planned them.

Nuh uh. Nope. Nada. Planning is cool. Just leave room for surprises because they are gonna show up.

I like to be optimistic.

Haven’t I just given you a bunch of reasons not to be?

I like to believe I will again see those I’ve loved who have preceded me in death.

I don’t know if that will happen.

Without useful delusions, the universe is a random and chaotic experience. Useful delusions bring comfort — and perhaps most of the time, they are true.

They can also be inspiring, giving us energy. If you aim high, you may achieve more.

Like perfection: perhaps your useful delusion is an ideal. Perhaps it gives you direction. Perhaps your non-conscious mind is leading you. Listen!

Just keep in mind, not always. Life includes shocks, losses, regrets, betrayals, conflicts, helplessness, sickness, death. It takes courage to face that truth, especially when it’s not in your face. It’s sobering.

You don’t have to think about it every minute. Just take it out of your pocket and acknowledge it every once in a while.