Post-concussion self-care

I’m getting referrals for craniosacral therapy for people who have had concussions, and I want to help these folks heal. Not knowing what a doctor may (or may not — especially ER docs who are most concerned about intracranial bleeding and not aftercare) have told them, I’m providing information here that may help those with injured brains recover more quickly.

People who’ve had concussions may report these symptoms and more: pain, dizziness or vertigo, balance issues, gait or coordination disturbance, vision changes, sensitivity to light and sound, language problems, confusion, lack of focus, forgetfulness, nausea, sleepiness, and/or emotional problems.

In general, they experience dysregulation.

To clarify the language, concussions may also be called mild TBIs (traumatic brain injuries). People can get concussions from an impact, from being shaken (like shaken baby syndrome), or from being near an explosion (IEDs in war zones make this a tragic problem for many veterans).

To help you visualize what happens in a concussion, imagine your brain is like jello inside a closed hard container (the cranium) cushioned by a thin layer of water (cerebrospinal fluid), with substantial membranes (the meninges) separating the major parts (the hemispheres and the cerebrum and cerebellum, not shown in the image below).

A major impact slams the brain around inside the cranium, damaging brain tissue.

Source: Note image does not show meninges that separate hemispheres.

Research points to the corpus callosum, which connects and coordinates the left and right hemispheres, receiving the most damage from concussions.

Continue reading

13 reasons for learning peripheral awareness, peripheral walking, and night walking

I did my 10 minute presentation on peripheral awareness yesterday. I wish we’d had  more time! I’m learning how to teach this by teaching it, and one attendee asked me a great question:

What would someone get out of learning this?

Thanks, Xtevan. That seems worthy of a blog post! So here are my top reasons for learning peripheral awareness, peripheral walking, and night walking.

  1. Using more of your human capabilities, which means you have more resources. You could have a choice about how to see.
  2. Better mood. The neurology of peripheral vision affects your state. When you’re doing it, it’s impossible to feel anxious or depressed. Your center of gravity drops, and your breathing slows. You feel more relaxed.
  3. Shifting attention away from minor pains and discomfort.
  4. Ecstatic states. Feeling joy, feeling euphoric, feeling very “in your body” and connected to the planet. Feeling really, really alive. Feeling one with everything.
  5. Altered states of consciousness! You may experience trippy effects such as “eating the trail,” a feeling of levitation and of being still while the scenery moves past you (while you’re actually walking). And more!
  6. Trust in your unconscious mind. The wiring used in peripheral walking and night walking bypasses your conscious mind. Thus, you step over a rock before your conscious mind perceives it’s there. It’s uncanny and takes some getting used to.
  7. No thought, stopping the world, shushing the internal dialog.
  8. The ability to see in nearly complete darkness. It takes about 20 minutes for the eyes to adjust to the dark, of course. With practice, you could do night walking in a remote place over uneven terrain on moonless or cloudy nights with no problem. You would be much more aware of nocturnal creatures and their activities.
  9. An advantage in activities where seeing more of your surroundings is key. Great basketball players know where the other players are and where the ball is while moving quickly around the court. Martial artists, gymnasts, dancers, other team sports players, long-distance runners and more can all benefit.
  10. Enhancement of other senses. Hearing and proprioception become sharper.
  11. You could also have more resources in unsafe situations, such as being where sneaky predators of any kind are, whether urban or rural jungle.
  12. When night walking, you can see the energy of some plants, which appears as a moving bioluminescence.
  13. The world you’ve always known becomes new.

Some of these benefits don’t happen right away. The originator, Nelson Zink, said it takes 15-20 hours of using a peripheral training device for the eyes to become trained not to switch to focused vision and for the eyes to consistently focus where they’ve been trained to gaze without a device. (He said they always took them with them, though.)

Oh, and walking in public wearing a peripheral vision training device definitely helps keep Austin weird! That’s another good reason to do it!

No wonder the great Japanese sword fighter Musashino said in The Book of Five Rings:

It is necessary in strategy to be able to look to both sides without moving the eyeballs. You cannot master this ability quickly. Learn what is written here: use this gaze in everyday life and do not vary it whatever happens.

If you find this interesting and are in the Austin, TX, area, I teach peripheral awareness/walking for 1-3 people at a time. We walk on city trails. This is required before night walking, which can be arranged when demand is sufficient.

The Blind Cafe experience

Wednesday night I attended The Blind Cafe, which I posted about earlier. (This is its third year in Austin.) Arrived a few minutes before 7 pm. Entered Vuka Coop near Monroe and South First  from the back, as instructed. Checked in and was told I’d sit at Table 1. Right away saw my friends Jacqueline, Carol, and Linda — also seated at Table 1! We talked as more people arrived, filling the space. There was a feeling of anticipation and excitement about doing something new and unknown.

A cash bar served merlot. Someone brought out a cheese plate.

After about an hour, we were told to get in groups by table number. (There were 13 tables/groups; Table 1 had 9 people, and some seemed to have more.) We lined up with our right hand on the right shoulder of the person in front of us, so we could be led by a blind waitperson to our dining table. We went through a canvas maze into complete darkness. I mean…complete darkness.

Somehow I could tell it was a large room with a high ceiling, probably from hearing all the people who’d already been seated engaged in conversation.

The group came to a stop, and we were each positioned in front of a chair. I sat in what felt like a cast-iron cushioned lawn chair with arms.

The noise of over 100 people chattering was incredible, much more pronounced because of the darkness. I could hear a couple of conversations in detail, depending on where I focused my attention. To listen to it all at once was almost overwhelming. I thought that Jacqueline, sitting next to me, was probably listening too. (She does that well.) We sat quietly for most of the experience.

By feeling, I discovered that on the table in front of me were two Chinet plates — a large one and a small one. I felt crackers with toppings on the small plate. Since I eat a gluten-free diet, I managed to just lick the toppings off the crackers! A variety of toppings made it an interesting tasting experience, savory and sweet and with various textures.

Then I discovered a third small plate. It contained fruit and some candied pecans or walnuts. I couldn’t see any of the food I ate to verify exactly what it was. My identification was by taste and mouth-feel and hand-feel. I sniffed my food, but did not encounter anything particularly pungent.

The main plate had something large on it, the promised vegetarian entree. It turned out to also be something I could eat with my hands. I took it apart and ate it with my fingers. It seemed like there was parsley with stems, baby spinach, tomato chunks, avocado, and more. It was salad-like.

There was something I couldn’t identify. It was a long slice of something cool and crunchy, very mild in taste, but not hard like carrot. I wondered if it was jicama. I’ve been on a jicama kick lately. Later I decided it was probably cucumber.

Someone at my table was allergic to avocado, and a waiter brought her a substitute.

Someone said there was bread and dipping oil in the center of the table, which I didn’t try.

I found myself being worried about making a mess from eating with my hands in the dark. I was afraid of dropping food on my clothes, of having food on my face, of being shamed as a messy eater when the lights turned on. I am a messy eater sometimes, and I try to limit that to when I’m eating at home by myself! I was grateful that two paper napkins had been provided.

I realized these are concerns of the sighted. Who could tell, in the darkness? It made me think about how many rules and customs there are about eating that have to do with appearances — how we look to [judgmental] others. Wipe your mouth often. Eat soup like this. Eat green beans like this. Cut your meat one bite at a time. Make sure there’s no food in your teeth.Don’t eat with your mouth open. Don’t talk with food in your mouth. Don’t drink while you’re chewing. (Okay, I had a Southern belle grandmother who was very strict about table manners. A meal with her was a string of “dont’s”.)

All the wait staff were blind. There were four of them, and they were cool. If your world is always dark, you learn to navigate in darkness and in light really well. They talked and answered questions. One was a stay-at-home-father of four who enjoyed playing a lot of sports. Another was a technical writer, my old profession. They answered our questions about dating and education and getting around.

Austin, it turns out, is a good place for blind people to live because the public transportation system is good and the School for the Blind and Visually Impaired offers education and employment and other resources.

Also, blind people (or at least some blind people) have fun with it. If your sighted friend tells you some guy is looking at you in a bar, you go up to him and say, “I know you’ve been looking at me,” just to start a conversation and freak him out a little! Several of the wait staff said they had dated both blind and sighted people.

Then there was live music, first by Richie, the leader of the waitstaff and president of the National Federation of the Blind of Austin, and then by Rosh Rocheleau, the creator of The Blind Cafe, who played guitar and sang some songs he’d written (and also a beautiful cover of Hurt, by Trent Reznor). Rosh was accompanied by someone who played what I first thought was a cello, but Jacqueline (a cellist) said it was a bass.

By the end, we were all singing along, and it felt magical to be sitting in the dark with a lot of people, singing together. I think that’s the memory I most cherish, but it was also memorable was sitting in the dark with over 100 people in complete silence, and even more memorable was sharing this experience with Carol, Linda, and Jacqueline.

After the music ended, Rosh lit a tea light, and it created one small point of light in the center of the large room, banishing the darkness. Lights were then lit at each table, and we exited. People seemed different afterwards, with hearts more open.

It turned out that Table 1, which I had believed was a large round table, was actually square, with three seats on each side. I also found a bottle of water intended for me to my left. I guess it had been in a “blind spot” in feeling my dinner accoutrements.

Minor complaint: I wore my coat during the meal because cool air was blowing directly on me from an overhead vent. Advice: Bring a jacket or shawl.

My only major complaint was that there were a few people who were unable to be in darkness or silence, who turned their cellphones on briefly or who kept whispering as if no one could hear them. We were all given a handout when we checked in stating the rules: no lights (no lit watches, turn your cellphones off) and when the bell rings, be absolutely silent.

Every sighted person can see the light and everyone can hear the whispering, and it’s distracting. The offenders were quickly called out most of the time.

Fortunately, they seemed to get it. A couple of people near me had to get through the giggles to get it. I felt both compassion and annoyance at having my attention dragged away from the music. They finally became silent.

Advice if you’re thinking of attending The Blind Cafe: If you have no experience sitting in darkness with others and being silent, please take the rules seriously. You might want to practice at home beforehand. You may feel uncomfortable at first. Stick with it for a few minutes. It becomes powerful, and it will prepare you for the shock of being in a dark world that is The Blind Cafe.

Some people live their whole lives like this, and live well, and have things to teach the rest of us.

Thanks, Rosh and everyone who made this happen.

The Blind Cafe is a 501(c)3 nonprofit. Donations are tax deductible. They need donors, sponsors, and volunteers to make this happen. They also do small private intimate dinners for VIP sponsors.

Also, the National Federation of the Blind is participating in Read Across America Day on Dr. Seuss’ birthday, March 1. They would like to increase Braille literacy. Go to to donate.

How do you soothe yourself? Here are some of my favorite ways.

Self-soothing is an activity that nearly anyone can learn and get better at. It encompasses techniques and behaviors that we can use to soothe our emotions when ruffled, disturbed, distressed, overwhelmed — when we encounter difficult situations in life.

Self-soothing means not going to others expecting them to make you feel better. Of course, if we’re lucky, we have healthy loving people in our lives who help us feel better, but what if they’re not around? And…how can you become one of those healthy, loving people?

Self-soothing is a skill that you can cultivate to take better care of yourself.

You start with recognizing when you need soothing. It starts with self-compassion. Maybe you experienced a bad day at the office, an argument with a loved one, an unpleasant bit of news, mistreatment by a clerk, a fender bender, or all of these things.

Can you treat yourself as well as you would treat a friend in these circumstances if you had the resources to treat your friend really well? If you’re not your own best friend, who else is going to be?

You probably already use some self-soothing techniques without thinking about it. What do you do that brings you pleasure? I’m not talking about special techniques like EFT or NLP. This post is about ordinary things that people can do to soothe themselves, by themselves.

Here are some of my favorites –and I believe it’s good to have many self-soothing techniques in your repertoire that you can draw on when you need to. It’s a way of adding richness to your life, and you can share these with others, enhancing their lives as well.

For visual refreshment, I love walking in botanical gardens, especially Japanese gardens. I love looking at landscapes, cityscapes, sunrises, sunsets, and the star-spangled night sky — the big picture.

I buy myself flowers on occasion, and depending on the flowers, the color and shape not only please my sense of sight, the fragrance pleases my sense of smell.

Walking on a scenic trail or kayaking or paddleboarding on water is very pleasant, and the sensations of movement, temperature, and more just add to my pleasure.

Traveling to a beautiful place is awesome! I love Maui and West Texas for the gorgeous — and very different — scenery. Those landscapes feel very friendly to me.

Reading a good story takes my mind off my problems and sweeps me up into some other story.

Music is one of the greatest soothing inventions ever. Hearing a beloved golden oldie, music that you associate with good times and good feelings, or listening to new music that engages and calms — those can shift your comfort level profoundly. A couple of my favorites are Wachuma’s Wave and Chakra Chants.

Listening to a waterfall, rain falling, the ocean — the sounds of water definitely soothe me.

I just love listening to Mango purr. Listening to someone read some good writing aloud is also quite pleasurable.

I adore smelling fragrant flowers, any essential oil, herbs and spices and fresh produce, and teas. I once grew a rose called Souvenir de la Malmaisson that smelled so much like a fine wine, just the fragrance was intoxicating. It was like catnip is to a cat. I wanted to roll in it!

Petrichor is the word for the smell of rain. I wish I could bottle it because it’s always so refreshing!

Soothing touch includes feeling soft, sensual textures in bedding and clothing. Curling up is relaxing. So is tuning into the sensations of just breathing. Of course, you can touch yourself pleasingly, and I need not say more!

To some people, exercise soothes. They love sweating. I love yoga and dance. The movements please me and wake my body up pleasingly.

Be careful about soothing yourself with taste. It is the self-soothing method that many people use to the exclusion of all others, and it can easily result in weight gain and/or an unbalanced diet and dis-ease. Be mindful — take tiny bites, eat slowly, let your taste buds savor — and have lots of other self-soothing techniques.

Another fine thing you can do is to take a happy memory and relive it as fully as you can, re-experiencing the sensations and emotions.

Finally, laughter soothes jangled nerves, aching hearts, hurt feelings, failures, and disappointments. At some point, you’re ready to laugh again.

In that case, watch a good, funny video, listen to a funny audiotape, or read a funny book. To each his or her own. Steve Martin, David Sedaris, George Carlin, Saturday Night Live, Christopher Guest, Ellen deGeneres, Monty Python — there are lots of funny, funny performers, films, and books available that you can bust a gut enjoying.

If you have any favorites not listed here, I welcome you sharing!