Blue Ridge Mountain Retreat: July 13-14

Erin Henshaw and Erin James last summer at Maymont!

We are delighted you will be joining us and taking time to reconnect with your inner world and the natural world.
The theme of this program is: Relaxation and Inspiration. Our program offers mindful movement, summer somatics and opportunities for writing and creative expression. You will also have free time to hike, walk the labyrinth, write, meditate, move, reflect, eat hearty meals, and explore. 

Location: 6656 Mountain Light Place, Crozet, VA 22932

Contact: erin@themindbodyproject.com

*Note: there is very little cell reception in this area, there is a landline

Weekend Itinerary:

Friday, July 12th 

7:00 p.m. – Optional Zoom Check-In and Grounding: 

Saturday, July 13: 

11:00 a.m. - 2:00 p.m. - Check-in & Snacks

*Optional activities include: herbal tea bar, trail mix bar, hiking, labyrinth walk, porch swinging with mountain views and meditation. 

*light snacks provided; BYO Lunch to picnic if desired!

2:00 - 3:00 p.m. - Welcome Circle and Introductions 

3:00 - 4:30 p.m. - Summer somatics and meridians session with Erin H. 

5:00 - 5:45 p.m.  - Writing Session with Erin J. (bring notebook/pen/pencil) 

6:30 p.m. - Dinner (vegetarian) 

8:00 - 9:00 p.m. - Candlelight Yin Yoga with Erin J.

*Accommodation is single or double, as requested.

Sunday July 14: 

7:45 - 8:30 a.m. -  Tea 

8:30 - 9:45 a.m.  - Yoga and Meditation with Erin J. 

10:00-11:00 a.m. - Brunch (vegetarian)

11:15am - 12:30 p.m. - Closing circle with Both Erins

Amazing Places to Visit Nearby in Crozet:

Nature

Patricia Bynum Nature Reserve - Trails and picnic tables

WildRock - Just next door, family-friendly nature center

Mint Spring Park - Trails, lake swimming, fishing, beautiful mountain views

Sugar Hollow - Hiking, water holes

Chiles Peach Orchard - Peach picking, snacks and market

Food

Crozet Pizza - Famous pies in Crozet!

Fardowners Restaurant - lots of local American favs, good brunch!

Crozet Creamery - Locally made ice cream, including Chiles peaches!

Drink and Other

Pro Re Nata Brewery - Outdoor brewery, often frequented by music and food trucks

Bluebird and Co Bookshop and Gifts

Stinson, Knight’s Gambit and Grace Estate Wineries

Mold, Yeast and Gut Health Support

Tis the season...to clean your gut! But really, I've learned a LOT over the past three years about clearing mold and yeast from my system, and balancing hormones through diet and nutrition. Here's a lot of what I'm doing now, since there are good supplement sales this Spring.

Mold - Weekly sauna plus liposomal glutathione and liposomal vitamin C, as well as activated charcoal as needed: https://cymbiotika.mention-me.com/m/ol/po8gz-erin-henshaw

Take charcoal two hours before eating anything and drink lots of water. (GI Detox from bioceuticals is my very fav binder, I do this every 6 mo.)

Take glutathione and Vit C after a sauna to detox.

(In general I also take Pure encapsulations magnesium every day also, for the stress of dealing with all of this crap! Can get on Amazon.)

For Yeast - Firstly, limit sugar (including breads/rice) or alcohol, during the initial six-week detox period. When yeast dies you will CRAVE sugar, try taking glycine powder in tea to help with cravings. It's a helpful amino acid as well.

For probiotics I take Jarrrow fem dophilus for everyday but really like Metagenics Ultra Flora for post-antibiotics or 1-2times/year.

Daily AZO yeast (from local pharmacy)

Gut Reset - Once you know that you don't have underlying infections like Epstein Barr, Lyme, etc. then you can do a gut reset.

I did Thorne: First Perma Clear with lots of additional Glutamine: https://www.thorne.com/products/dp/perma-clear-reg

Eat LOTS of fiber, I had oatmeal and Pea crisps or popcorn daily, plus water with extra salt and/or coconut water. *Remember to take zinc, vit C and magnesium every day during winter/the holidays! Alcohol depletes female reserves more than male.

You can also getting a functional medicine doctor to order you a "Nutra Eval" for nutrient deficiencies which I found very helpful. It also lets you know your stress metabolism pathways.

Hormonal Support

I sent along some resources for hormonal support to a client today, and figured I would share here as well. Hormones help regulate ALL of our body systems. When I started supporting my hormones naturally, my body pain decreased and mental health improved drastically.

Here is great resource for hormonal support that will support your health while getting more active. I like the brand (Zuma) but there are many other options. I would definitely recommend complementing your diet with some herbs or the women's tincture, it will help keep your mood balanced.

https://www.zumanutrition.com/.../womens-hormones-tonic...

Additionally, I take Vitamin C, D and glutathione from Cymbiotika. The supplements are liposomal, meaning they come in a gel instead of a pill, which makes them easier to absorb. Glutathione is particularly depleted in women who have drank alcohol, so this will really help you feeling better, even if you just do for a month or two. Keep in mind that those of us with extra creative, neurospicy brains also deplete magnesium, B6 and copper more quickly, so eat foods rich in these or supplement. Check out the work of Dr. Aimie Apigian if you don’t believe me! She studies the biology of trauma and healing, which play a significant role in our training.

Embodied Mental Health First Aid (E-MHFA)

Embodied Mental Health First Aid (E-MHFA) with The Mind Body Project

Beyond Mental Health First Aid.  We know that trauma impacts mental health and lives in the body.  That’s why we created E-MHFA, to learn the basics of mental health combined with lighthearted stress relief practices. This program is a combination of our previous work in Trauma Informed Facilitation and Somatics!

This full 3-part program includes the foundations of Trauma and Mental Health, Language and Case Studies and Resources personalized to the challenges and themes of your organization. This program is ideal for smaller groups of leaders (<25) who truly want to embrace a culture of compassion within the organization.  E-MHFA includes both personal and departmental intakes, so that the facilitator can begin to understand each individual participant and departmental vibe.

Upon completion, participants will have a better understanding of how trauma and mental health affect personality and behavior, how to non-judgmentally support colleagues and how to find appropriate resources for mental health intervention. Oh, and we also turn your office space into a mini retreat that is cozy and inspiring. 

Part 1: Intro to Foundations of Trauma and Mental Health (3 hours) 

-Includes Participant Intake

Part 2: Language + Case Studies (3 hours) 

-Includes Departmental Intake

Part 3: Resources + Recap (3 hours, includes extended Q+A)

[Example Client background and goals]

1. Help supervisors identify behavior that may indicate underlying mental health concerns. [Part 1]

2. Practice supporting someone with a mental health concern. What questions to ask? [Part 2]

3. What is a challenge versus a crisis? [Part 3]

4. Learn to be the first line of support for colleagues [All.]

5. Enhance the culture of compassion and empathy at work and beyond. [All.]

Coping Strategies for Highly Sensitive People

Tips for parents, caregivers and Highly Sensitive People themselves.

Compilation by Erin Henshaw, MSW

What is a Highly Sensitive Person, HSP?

Scientific Definition: A highly sensitive person (HSP) is a neurodivergent individual who is thought to have an increased or deeper central nervous system sensitivity to physical, emotional, or social stimuli. Some refer to this as having sensory processing sensitivity, or SPS for short.
-Verywellmind

Superpowers of HSP: They can perceive more than is possible for the average person. This can include people's thoughts, feelings, intentions, and emotions.

Challenges: Easily overwhelmed and bored, feeling and acting out of control, connecting socially, trouble being understood.  

When raising Highly Sensitive Children, please remember:

1.     Nothing is wrong with them

2.     Make the environment peaceful by limiting disorganization and over-stimulation

3.     Watch who they associate with and guide them towards good matches for friends

4.     Never mock them

5.     Use different disciplinary measures, do not subject them to pain or suffering

6.     Give them more rest and time

7.     Encourage them to talk

8.     Be an emotion coach

9.     Improve their collaboration skills

10.  Praise them

11.  Teach them boundaries

12.  Develop their creativity and imagination

13.  Support communication skills

14.  Teach them to handle pressure

15.  They need lots of exercise

16.  Encourage gratitude through challenge

17. Encourage time with nature and animals

Coping Strategies for Highly Sensitive People:

1.     Create a routine that allows for some flexibility

2.     Lots of Sleep (More than 8 hours a night)

3.     Improve self-esteem (by doing things you are good at, around people who love you)

4.     Get massages and bodywork

5.     Listen to great music

6.     Have alone time

7.     Improve diet (good hydration, less processed foods and sugar, more protein and veggies)

8.     Take Breaks

9.     Practice mindfulness (paying attention in the present moment without distrations)

Things HSP Require:

1.     Meaningful relationships

2.     Decompression Den (low sensory place to recharge)

3.     Conflict Management Skills

4.     Enough time

5.     Healthy Meals

6.     Minimalism

7.     Considerate People

8.     Meaning and Purpose

9.     Sensory stimulation (fun and happy moments)

10.  Friends

How to deal with people as a HSP:

1.     Always keep your cool

2.     Mind your own business

3.     Set boundaries

4.     Learn to see the bigger picture

5.     Choose your battles wisely

6.     Separate the person from the issue

7.     Have a sense of humor

8.     Ask for help

9.     Become experienced with many types of situations

*adapted from Kimberly Moon

DSM and the Concept of Disorder: Saving Normal

J. Sayuri American Mink Watercolor Brain Art Print

Author: Erin Lee Henshaw, Co-Founder

One of my favorite ways to celebrate hard work is to share what I learn. This semester at VCU, like all the others, has been full of personal and professional challenges. I took a long-awaited class on the Diagnostic and Statistical Manual of Mental Disorders (DSM-5.) I have been fascinated by this tool since I started therapy in middle school, and reading the history of how it has been changed and updated is truly fascinating. The DSM has played into how we view humans, psychiatry, mental health, diagnosis and the medicalization/pathologization of humanity. Unsurprisingly, I found many links with my Greek heritage (and the Egyptians and Arabs played a huge part in diagnosis as well!) Anyway, I digress.

Part of why I like the Virginia Commonwealth University MSW program is that it incorporates powerful novels and storytelling. This semester to challenge the DSM-5, we read Allen Frances' "Saving Normal." I highly recommend taking a look at his argument that the enhancement of diagnostic categories combined with the reduction of symptomology requirements for diagnosis from DSM-4 to DSM-5 effectively reduce our definition of "normal." For example, caffeine dependency and pre-menstrual disorder (PMS) have been added to the DSM-5. (Personally, given how our system operates, I see this as advantageous in the short-term.)

For those of you following along a challenging situation with my TA, I had to get a 100% on this paper to save my grade in this class, so I put in a lot of effort. Fortunately, I'm pretty fired up about the subject area. I want to share the paper as a way to celebrate my hard work and also share some perspectives on the DSM-5. What do you think? Given the way insurance is set up in America, is is good to increase diagnosis, or does this run the risk of making everyone "abnormal?"

Inspired by my friend, Erin Campbell, to post unpublished grad school work for purposes of knowledge transfer and cele-freaking-bration...here is my final paper: "DSM and the Concept of Disorder: Saving Normal"

https://lnkd.in/eGjfBQjP

#mentalhealth #socialwork #gradschool #perspective #dsm

Toxic Mold Exposure. Why this public health crisis isn't making waves.

by Erin Lee Henshaw

I was exposed to high amounts of toxic mold two years ago while getting my graduate degree in Richmond, Virginia. I experienced physical, mental and neurocognitive challenges including memory and acquisition deficits. As a person with a healthy lifestyle and active mind, I felt like I was losing my life.

When a functional nurse practitioner suggested mold, I began to learn the devastating effects of mold exposure and our lack of systemic support for this sickness. 25% of humans cannot clear mold naturally due to genetics. There are simple solutions like sauna and binders, and more complex like our HVAC and housing systems. This is a public health crisis that doctors and property owners are perpetuating with ignorance. I hope this video sheds light and helps us get support for others.

FULL VIDEO HERE

Reasons to take an online healing and somatics course.

Join us for a free online Somatics Pop Up Tuesday, August 30th before our 6-Week Somatics for Everyday Wellness course launches Tuesday, September 13 from 7-8pmEST.

https://www.themindbodyproject.com/somaticsintro

Introducing Indigo's Facilitation Focus

Author: Indigo Ludwig

Trauma-Sensitive and Mindfulness Facilitator, The Mind Body Project.

Who am I?

Not surprisingly, I crossed paths with Erin from The Mind Body Project (TMBP) at a pool! (We both love water). Little did I know that I needed this encounter to guide me further down a path of facilitating trauma-informed care with people in a way that I am deeply passionate about. Better yet, I could let go of the story that I was entering a new chapter alone. I am honored to be a part of promoting TMBP’s mission to bring joy-centered, science-backed, and trauma-sensitive mindfulness programs to institutions and individuals. This work allows us to collectively reassess what is possible in this life and how to sustainably cultivate change.

Throughout my social work masters, I had been brewing up a position that involved sharing the wellness benefits of trauma-sensitive practices with like-minded people. I had learned to embed these theories and values into my facilitation, program building, and community engagement. I was a professional-in-the-making determined to utilize my growth in the world of accessible somatic care. I focused on how the degree of individual and shared trauma alter our needs as people as we transition into new chapters of our lives. I have found that connecting with people the best I can, presently, can promote feelings of autonomy and a deeper awareness of our full human experience. Creating environments that promote safely guided self-exploration is how I promote others along their own self-actualization journey. Here, we can expand our ability to connect with the health and wellness that has never left us, even when traumas and oppressions may have influenced our long-term or daily goals.

What is somatics?

The models upheld by TMBP, like The Healing Triangle, involve the components of coaching, consistency, and community. These parts are necessary to fully benefit from a somatics practice. Somatics theory when utilized in therapy:

“a) seeks to empower and educate people about their bodies; b) teaches them to sense when there are problems, and how to cultivate a sense of well- being; c) helps them understand the meaning and the unconscious messages of their symptoms, and integrate these into daily life”
(Hartley, 2004).

As someone who has experienced their own daily trauma, as well as being a person with chronic illness, living into the values of The Healing Triangle has allowed me to have the support needed to evolve personal habits and lifestyle choices. This has ultimately brought me into a way of being that encourages my self and community-care choices and stay safely connected to messages within my window of tolerance.

We all have our own windows of tolerance, beautifully crafted by different parts of our conscious and subconscious. These windows allow us to have full access to our brian functioning. This concept was introduced by Dan Siegel in 1999 and is widely utilized in trauma-focused education for facilitators. It benefits understanding physiological and emotional responses to life stressors. Everyone has their own optimal zone for managing daily stressors, choices, and challenges. Through somatic practices, trauma-sensitive professionals can mindfully track how their emotions, thoughts, physical state, and impulses are regulated or stimulated. Offering resources based on this evidence may broaden the scope of one’s window of tolerance. (Hershler, 2021). This facilitation style also helps us realize what environments, obligations, or relationships in life may not be honoring what we need.

How do I know when I’m in my window of tolerance and trust that I am capable of making autonomous decisions to meet my needs and fulfill my desires?

The bond I have built with my Parasympathetic (Rest and Digest) Nervous System (PSNS) through trauma-sensitive somatic practices is where I find the answer to that question. When my body and mind have access to rest, digestion, and that sweet ability to settle into present breath, I know trauma outside of what I am currently experiencing is not overstimulating my Sympathetic (Fight or Flight) Nervous System (SNS). A SNS nervous system response might cause me to experience a range of symptoms rooted in misguided messages to fight or flee the situation at hand due to unprocessed trauma stored in my body.

Both aspects of the nervous system I have addressed are a part of our Autonomic Nervous System (ANS). Together, the PSNS and the SNS, regulate functions in our mind and body without there needing to be a voluntary action by the person, like blood flow and and even emotional responses. (Follow this link for a two minute informational video that breaks down the nervous system and its many components.) Practices that allow our PSNS to activate can mend the harm done by trauma. This catalyzes our SNS to influence the body’s regular functioning which affects our health, decision making, and self assessment processes (DBT & MHS, 2020). Embracing the art of mini-naps, introduced to me through Zap Chen techniques, is one way I have altered how my body regulates by taking intentional time for my PSNS to take center stage. Throughout a busy day where tasks and priorities have triggered my SNS to switch on consistently, setting a five minute timer and finding a place that supports my mind and body to release into a rest and digest state allows me opportunities to realign with my regulated self. After this time, there is always some sense of deeper connection with the state of my body, a reminder to keep prioritizing in my mind and heart, and of what I can invite to leave my focus for the day in order to lighten my load.

Through years of learning to remain in equilibrium with a neuro-muscular disease, as well as honoring my needs as someone living with ADHD, anxiety, and depression, I have found avenues to wellness that elevate my unique personality. For example, as a facilitator with TMBP, I will be sharing tools that invite our mind and body to expand feelings of rejuvenation while promoting ease and acceptance of our present-selves. This will tell stress and anger they can no longer cloud our daily perspectives when they are not necessary. I look forward to entering new pockets of community by sharing these practices. I truly care about helping us all ignite new guiding lights along our very personal, yet shared, journeys to bettering ourselves through somatic experiences!

References

Dialectical Behavioral Therapy & Mental Health Services. (2020, March 2). How does trauma affect the parasympathetic nervous system? https://www.mhs-dbt.com/blog/parasympathetic-nervous-system-and-trauma/

Hartley, L. (2004). Somatic psychology: Body, mind and meaning. Whurr Publishers.

Hershler, A. (2021). Looking at trauma: A tool kit for clinicians. The Pennsylvania State University Press.

Realistic Steps towards Peace.

Recently I applied to a leadership program that addresses issues of equity, inclusion and peace. Where do mindfulness and somatics play a role? Here are my thoughts related to reactivity and emotional regulation.
-Erin Lee Henshaw

Reactivity is distinctly human. Our quick reactions have kept us alive, and continue to get us into trouble. Eight years ago I created a trauma sensitive mindfulness company to support emotional processing, mind-body health and ultimately, give humans more choice about how they react. Reducing reactivity and creating awareness of choice is the cornerstone of changing personal and collective behavior that leads to equity and justice, and it's hasn't historically been taught in schools.

Over the past few years I have taught mindfulness and self-regulation programs in public and private schools in the United States, China and South Africa. Additionally, I have worked with nursing leaders to infuse work culture with stress relief to avoid burnout. Our groups meet every week to heal and grow. Now, I am pursuing my masters in Social Work with a focus on neurodevelopmental disabilities, to bring this work to a larger audience. The research already supports the benefits of these practices, but the world needs leaders and educators who make this message come alive. The reason I have worked in so many countries, is to learn which trauma practices are generalizable to larger populations and how to personalize this message.

I found that our brains work the same, but culture is different. I hope to continue to deliver trauma sensitive emotional regulation content to future leaders and changemakers, who will take the opportunity to choose equity, justice and compassion.

Equipping Community Leaders with Trauma-Sensitive Facilitation Skills

Last Sunday, Erin Henshaw, co-founder and lead instructor of the Mind Body Project, led a two-hour Trauma-Facilitation workshop. Close to 15 people joined her workshop via Zoom, where she guided the group to learn about various mind-body tools, including deep-breathing, reflection, and sensory awareness.

The group consisted of people from a variety of professional backgrounds, including mindfulness instructors, designers, executive coaches, practitioners, and more. Erin started the workshop having everyone introduce themselves and getting them to reflect on what they were grateful to have during the scope of the pandemic. This allowed everybody to open up with one another and build a basic foundation for an emotional connection to be developed later in the workshop.

While the Zoom environment couldn’t allow people to be in the physical presence of others, it enabled people from all over the globe to connect and build a community. Individuals tuned in from countries, including the United Kingdom, Mexico, and Spain.

The workshop served as a space for instructors to come together and understand a critical element in communicating and engaging with their teammates, their loved ones, and even themselves. "This pandemic we are all in is a collective trauma. It’s important that we understand how to navigate it together,” says Erin.

Western culture has increasingly dictated working in chairs, prioritizing information flow to our frontal lobes and seeing our emotional responses as a hindrance to “achievement.” We have grown accustomed to learning from experts instead of a more experiential teaching model.

Fortunately, the neuroscience-backed field of mindfulness reminds us of what we are missing: authentic teachers, emotional intelligence, self-insight and whole-body learning. As part of this program, we will explore how to integrate traditional standards of achievement with whole-person facilitation with respect to trauma theory and tools.

Upon completion of the Trauma-Sensitive Facilitation Training Workshop, participants were left with skills and confidence to authentically lead introductory trauma-sensitive mindfulness programs or integrate these trauma-sensitive teachings with facilitation/leadership practices in their current field.

To learn more about the program visit our page here.

Our 2020 Board of Advisors and Welcome Kurien!

2020 has been a year of huge changes, and we are looking to keep up by bringing in new voices to The Mind Body Project family. As such, we have launched a Board of Advisors for more support and input on future programs. We have also welcomed UVA undergrad and fellow entrepreneur, Kurien Thomas, to the team, and look forward to his energy and insights!

Kurien Thomas is a student at the University of Virginia studying Public Policy and Leadership and Social Entrepreneurship. He is passionate about building mental resilience tools that foster entrepreneurial communities. Kurien runs a company that delivers virtual mental health toolkits called Pick-Me-Up, and he also hosts his own community development podcast called SeroTunein. Both of these experiences have fueled his obsession with content creation and digital storytelling. Aside from TMBP, Kurien loves to travel, play the guitar, vlog, and play golf.

We look forward to bringing lots of new perspectives and insights into our programs in 2021 with this team.

2020 Board of Advisors: (in order of appearance)

Dallas Ducar, Clinical Lead for Mental Health Services, MGH Transgender Health Program

Coles Jennings, Energy and Sustainability Professional

Sydney Pettiford, Senior Analyst at Accenture

Jay Hodgkins, Editorial Director, Darden School of Business

Cindy Tas, International Primary School Educator

Sara Harbert, Health Coach and Yoga Teacher at Sara Harbert Health

Abeer Saha, Historian at Smithsonian Institute

Jessica Greene, Counselor at Fox Hill Elementary

Dinah Bennett, International Consultant in Enterprise + Entrepreneurship, ICE

Aveleigh Gateman, Founder and Lead Facilitator at NAMETAG

Angela Stark, ELD Teacher at International School of Belgium

Leslie Forman, User Experience Researcher at LinkedIn

Natalie Bennett, Freelance Architect + Design Thinking Facilitator

Erin James, Yoga Instructor, Instructional Coach and Co-Founder of High Tor Gear Exchange

Covid-19 Home Retreat

Author: Erin Lee Henshaw, The Mind Body Project

Social distancing doesn’t mean distancing from connection with yourself and the world. Although we can’t attend in-person retreats and gatherings during this time, I have found deep growth and new ways to heal during this time. I wrote this article 8 weeks into a federal shelter- in-place order. During that period I used some old faithful self reflection tools, and opened myself to new communities and practices. I set aside a full day on Sunday to let my intuition guide me through a mini retreat, and here’s what happened...

Firstly, I let myself sleep. When I woke, I practiced positive self-talk and affirmations. “It’s ok to rest, I’m letting myself relax and not have any expectations for this day. I am calm, comfortable and everything I need is here.”

When I checked in with myself, the first thing I really wanted to do was take a bath! It was a rainy and cold day, and starting out with a warm bath seemed nice. I used shampoo for bubbles and added epsom salts to the tub. I put on my favorite playlist, currently “The Pulse of Americana” on Spotify and soaked for the better part of an hour.

When I got out, I set up my room for a bit of comfort. I lit a candle and some incense, and used coconut oils on my body. Self massage is really important at these times, especially if you are living without outside touch (like me.) During warmer months I use coconut oil straight from the grocery store for my skin and hair, and even cook with the same version. For incense I had South African Imphepho which is supposed to clear energy, like sage..

Once my room and body were ready, I sat for 15 minutes of breathing with Ryan Quire and did 15-minutes of stretching, feeling wherever needed some openness and doing moves that may or may not look like yoga.

After self reflection I made myself cereal and a hot cup of herbal tea. I had planned to do a dance class since it was raining, but I also love putting on my boots and raincoat and getting wet, so I opted for a rainy walk. I’m glad I did, I walked all around the neighborhood and hung out in the mist with the local ducks. I also sang to myself and naturally schemed about projects I could do despite Covid limitations. On my walk I went past a comic store and noticed “The Handmaid’s Tale” graphic comic in a window, and made a mental note to read that book before I see the show. Finding a gem in a small shop seemed to quench my need for finding clues that build to adventure, which is one way I try to keep my life a bit magical.

Back at home I was a bit cold, so I drank hot water and did some stretching. Recently I have been doing legs up the wall and rolling my whole body with a foam roller. I ate lunch and browsed the internet for some new books, something I haven’t bought in a while. I did purchase the Handmaid’s Tale, and another book that was on my list. Of course, a free alternative would’ve been a bit of journaling!

At this point I was getting sleepy, and took a nap. I often listen to a meditation or visualization for the first 20 minutes of a rest, and this time I did a re-processing exercise from To Be Magnetic.

After resting I decided that baking was in order, so I made a vegan brownie version replacing the wet ingredients in a dry mix with blended black beans from a can. Delish.

I proceeded to make dinner and settle in for a show, I can’t remember which. I have a two-episode limit on Netflix, to give me something to look forward to but not dominate my evenings. After winding down for an hour, I opened an online lecture from One Commune and did a bit of journaling. Then I focused on my breath and laid down to sleep.

Now I know you might be thinking, “I don’t have some of this stuff” or I have kids, this isn’t possible. Well, I want to encourage you to dig a little deeper. All of these activities can be done as a family, and if you are really into this self care adventure, your kids likely will be as well. There might be a little prep required with meals so that they come easily for your mini- retreat, but otherwise it’s a pretty simple set up. Take a day, and tell me how it goes.

Outline and Resources for a 1-day Covid Retreat:

Wake Up

Say or write positive affirmations Bath or Shower with optional music -

Spotify lists are great

Use oils on body and light a candle or incense - Don’t have? Open some citrus or boil herbs in hot water

Stretching and Breathing - (Check out TMBP for video resources)

Breakfast, Tea and Walk -
(Check out @fueledbycha for simple inspiration or Will Frolic for Food for favorite fancy tea recipes)

Legs up wall and Foam Rolling -
Don’t have a foam roller? Use any small ball under your back or glutes (Full body rolling video)

Nap with optional Guided Meditation - (Insight Timer Music for Calm is awesome)

Easy Baking -
Substitute a can of beans into most box mixes for a plant based version!

Dinner -
Soup or something simple (Dorothy and I love simple Ayurvedic Kitchari)

Netflix -
An hour or less - Easy substitution, call a friend

Online Class or Journaling - (One Commune Free 14-day trial)

Bedtime

A walk around the block

Immune System Support for COVID-19

Strengthen your immune system during COVID 19

Co-founder, Erin Henshaw, is a big fan of Jordan Fallis and Optimal Living Dynamics. Here is what Jordan is doing to keep his immune system strong against the Corona Virus:

It's important to keep in mind that you need to wash your hands for at least 20 seconds to remove infection-causing germs. Only 5 per cent of people wash their hands long enough to do that (1).

Beyond that, there are a number of other steps you can take...

Not surprisingly, you should get enough sleep and eat a nutrient-dense diet to support your immune system. 

Not sleeping enough and eating processed foods is known to impair the immune system (2-3).

There are also specific nutrients and supplements that have been shown to be effective against various cold viruses and the flu.

Vitamin C reduces the duration of cold symptoms if you start taking it before getting sick (4). 

Doctors in China are using intravenous vitamin C to fight COVID-19, and the Shanghai Medical Association endorses it (5). 

N-acetylcysteine (NAC) is a potent antioxidant. It increases levels of glutathione, which can block the replication of some viruses. It's also a mucolytic agent, meaning it can break down and thin mucus, which can help with respiratory-related conditions. It's already being used in some Chinese hospitals to help patients struggling with COVID-19 (6). 

Selenium is an important mineral that has antioxidant and antiviral effects. A deficiency is associated with an increased risk of viral infection. Some researchers have proposed that lack of selenium in regional soils may have contributed to the SARS outbreak in 2003 (7-8). 

Epigallocatechin gallate (EGCG) is a polyphenol found in green tea. It has broad antiviral effects. Researchers say it's a promising agent for preventing and treating viral infections such as SARS (9-10).

Probiotic supplements, particularly ones with Bifidobacterium and Lactobacillus species, enhance antiviral immune activity. They also reduce the occurrence, severity, and duration of viral respiratory tract infections (11-12). 

Vitamin D can help prevent upper respiratory infections (13).

And zinc inhibits coronavirus activity and replication (14). 

Nobody really knows how effective these supplements are against COVID-19. It's still too early to know for sure, as COVID-19 has a different structure than other viruses. So you shouldn't rely just on supplements. 

Make sure you go to the doctor if you suspect you have COVID-19. It’s still worth doing everything you possibly can to protect yourself and your loved ones from COVID-19. 

Additionally, here’s a great article by Test Gym on the ideal amount of exercise for immune system support during Covid 19.

Covid 19 - How can we help?

March 2020 Newsletter

Warning: Brain Re-Wiring in Process

Slow and Steady Updates

Last November I was in China offering mindfulness and emotional intelligence work that feels like the highlight of my career.  After a busy fall, I decided to return home to the US and deep dive into myself.  2019 was a really tough year for my family, so it was my intention to gain some strength and perspective through self reflection.

In December I visited my favorite health practitioners in Charlottesville and headed to Vera Cruz, Mexico for my first ten-day silent meditation retreat.  (Vipassana has a pay it forward model so every person can afford to attend.)  Amidst trying to stay warm and awake in our sparse but loving quarters, I learned more about moving energy and going in and out of my own dark places.  I conquered a fear of not sweating for ten days, and practiced appreciating the little things.  I also learned more about the roots of mindfulness, and how it has evolved into broader application.

After Mexico I completed my 500-hr Yoga certification in India, which ended up more like personal rehab for my sciatica than teaching.  I did put together a solid sequence for a tight chest and low back pain which I’m looking forward to sharing soon. I visited the stunning red cliffs of Kerala and learned a bit more about Ayurvedic healing through Pancha Karma.

And then!  From the moment I got home, I was sick.  First a chest infection, then the flu.  After two rounds of antibiotics, work with the hospital systems was indefinitely halted and we’ve been advised to physically distance in the United States to flatten the curve for COVID-19. 

And you know what?  This is where I need to be.  I’m incredibly grateful that I can stay slow, and that many of you are here, doing that with me.  Sometimes (many times) I feel like the pace of the world is just too incredibly fast, and it makes me uncomfortable.  I feel like my mindfulness practice (or whatever you want to call it) introduced me to the secret of noticing.  And now, as we reflect and respond, I'm glad we are all breathing again together, especially Mother Earth. As much as we might be pulled against our wills to stop, we HAVE to.  We are being forced to realize what is essential in our lives, and in our world.  We are being forced to realize that when it comes to a virus, boarders don’t exist…perhaps that means they never did. 

At the moment I’m pretty in love with the quote:

“What is here now is everywhere and what is not, is nowhere to be found.” 
-Vishnasara

This is so true in the times of a global pandemic.  What is here now has always been here, the danger, the love, the struggle, the calm.  Whatever you felt before November, whatever you feel now, it has always been here, or it never existed at all.  What we choose to focus on becomes our world.  (Also, if I may, we may be realizing how amazing our teachers, nurses and food providers REALLY are.) 

So my question is, how can I help? 
(And HERE is some additional medically sound advice) 
-Erin

Nov 2020 Beijing Trauma Informed Facilitation Training

2020 Offerings

To me, the greatest human tools during challenging times and healing are breath, movement and intelligence gained through experience. 

If you have ever wanted to learn about breathwork and the nervous system, meditation, yoga or mindfulness, why not do it now?  If you’ve wanted to make the switch from coffee to tea, how about try it out?  If you’ve wanted to develop your understanding of being sensitive to the trauma sensitive needs of others, we can do that.  And if you are looking for ways to get innovative during these times, I have thoughts and tools to  develop that mindset.  (Effectuation)

It’s times like this that I think of Leah Crane, a TMBP faithful and super strong Momma.  Her first mantra was, “I can do hard things.”  Thanks Leah. 

I don’t have any traditional work right now which feels instability and opportunity.  If you want to learn something, do something or say something, would you shoot me a message and let me know what it might be?  I’d like to put together some offerings so that when we are safe and healthy again, we are showing up even more for ourselves and the people around us.

Oh, and here's a free yoga class I recorded a few years ago. (Thanks to Geoff Cox!)
Code: dinoarms

30 Hour Trainings

Facilitators and Reshma’s Ayurvedic Cuisine

China Training and Thoughts

And…my heart is so full from the strength and love I’ve witnessed in our China wellness community, they have given me the foresight and strength to have a positive perspective for the trials we will face in the United States and beyond.  We recently certified four new Trauma Sensitive Facilitators who are providing support around the world, and I could not be more proud of these caring and brave teachers.

Congrats to:  

Christy Mendenhall, elementary teacher in Qingdao, China

Karen Horworth, licensed therapist in Beijing, China

Monika Gorowska, PhD behavioral psychologist in Moscow, Russia 

Christa Nel, elementary teacher in Durban, South Africa

Resources and Suggestions:

Current favorite online community: 

One Commune (Yoga and Meditation Studio)

I loved the Wim Hof and Jolene Brighten courses

What I’m Reading:

Homo Deus

Trauma-Informed Mindfulness

Polyvagal Theory in Practice (Counseling Today)

Our Dangerous Fear of Pain (The Washington Post)

What I’m learning:

Watercolors! 

What I’m writing:

Neurodiversity in the workplace for Intl WELL Building Institute 
Also, following the work of Dinah Bennett supporting autistic women in business

Latest videos: (Apologies if you don’t have facebook, I’ll try and get them on another platform this year!)

Intro to Trauma Theory

Trauma Sensitive Facilitation

Neurodiversity and the changing culture of workplace wellness

The Workplace Wellness Leadership Summit was a first-of-its-kind convening hosted in partnership between IWBI and the Garrison Institute.

On May 17, 2019, I arrived in New York City jet-lagged and a bit ungrounded. I had just taken a 30-hour flight from South Africa to the U.S. and said goodbye to my partner. After a spirited weekend of friendship and exploration, I headed up the Hudson Valley to attend the Workplace Wellness Leadership Summit, a first-of-its-kind convening hosted in partnership between the International WELL Building Institute and the Garrison Institute.

The summit was exactly what I needed. I had just finished a year of exploratory wellness programming in South Africa, which the Indigo Wellness Index recently named the most unhealthy country in the world. My particular focus was on introducing trauma-informed mindfulness practices to communities. While it was an incredible growth experience as a facilitator, it was also lonely and difficult to offer appropriate support with limited resources.

When I arrived at the summit, I eased into the Garrison Institute’s natural and restorative setting, giving my mind space to lean into the summit’s innovative programming. Connecting with fellow attendees, with whom enthusiasm and conversation flowed with ease, also helped me reconnect with myself. I was inspired to see that leaders from companies like Walmart, Aetna and SAP came to the summit to share insights from their wellness and inclusion programs and discuss the future of human-centered workplaces. It felt so good to geek out on the ROI of corporate mindfulness and creative business models aimed at helping more people feel human at work. The experience helped me integrate my South African experience into a bigger world picture of health and gain better insight into connecting people and resources.

For me, Kay Sargent, the Senior Principal of WorkPlace at HOK, was the highlight of the conference. Kay spoke primarily on the forthcoming motivation for workplaces to better accommodate neurodiverse talent. Neurodivergence accounts for 15-20 percent of people and includes autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD) and dyslexia, among others. Kay reminded us that while many individuals who fall into the neurodiverse category receive accommodations while in school, these same considerations disappear in the corporate world, often leaving highly capable and intelligent people in a workplace where their talents are not fully revealed or adequately supported.

This reality, however, is changing. Primarily motivated by innovation-driven corporates to win the “war on talent,” companies such as SAP, Microsoft, Deloitte and IBM are investing in their HR practices and workplace environments to attract and retain neurodiverse workers. A shift in hiring combined with a more human-centered approach to design and management is helping corporations become both inclusive and innovative.

As a late millennial, I felt validated and relieved by the tone of this summit. Millennials make up the largest proportion of the U.S. labor force (35 percent), and while many institutions bemoan the requests of this generation, attendees and speakers at the summit predominantly see requests for healthier, more inclusive cultures as rooted in efforts to enhance wellness and equity. In exchange for the intense education that top candidates achieve for a spot in America’s top companies, workers today want to treat their bodies in a sustainable way and to be recognized for unique abilities. As Kay succinctly put it, “Your highest performers will leave first if they think the workplace is toxic.”

I believe that giving a voice to all people and their diverse ways of thinking is a crucial next step towards creating truly inclusive workplaces. I came away from the summit even more firm in my belief that all workspaces must find ways to support physical and mental wellbeing; that all hiring practices need to support discovery of unique talents; and that the health of a business is inextricably connected to the health of the people who show up to work for it every day. These are not radical ideas — they are basic and human.

About the author

Erin Lee Henshaw is an international mindfulness facilitator and entrepreneur, as well as the co-founder of The Mind Body Project, an initiative that creates science-backed mindfulness programs for schools, companies and communities. Contact her at: erin@themindbodyproject.com

Erin's Guide to Self-Retreating in Canggu, Bali

Wim Hof Breathwork at Udara with Rich

I’m a traveler, teacher, student and co-founder of The Mind Body Project. I am passionate about emotional well-being and mental health. I have been traveling for work and exploration in Asia for over ten years.  I teach and consult in the realms of education, tech and wellness. I like to attend amazing workshops and conferences, eat nutrient-packed and flavorful foods and work in cafes with a steady hum but not much interruption. I like being active and leaning into my edges, but am not a thrill seeker.  My favorite kind of eating experience is as a long group table where I can casually meet people and also easily walk away.  

In terms of travel, I’m the type of person who loves to explore new places with a small amount of structure and a lot of room to wander.  My preferred modes of transportation are bike and scooter. I keep my laptop nearby and am often creating content for programs I want to teach. In Asia I generally book my flight and the first and last night’s accommodation, and figure out the rest based on local recommendations.  I don’t have a check-list more than two items long for any given trip.  Traveling this way has allowed me to experience epic days and lifelong friendships; it can also can get really lonely, and I definitely work to create more structure and community within the flexibility. 

This fall I’ll be facilitating in China and taking a self-guided retreat in Bali.  I often get asked what I do on these kind of trips, so I decided to write up this guide to self-retreating.

Each day looks a little something like this:

Morning: Yoga Class, Free Dive Practice/Swimming or Personal Workout

Eat!

Afternoon: Co-work at a cafe or meet with a friend or business contact

Eat!

Evening: Visit the Ocean, Journal, or Music 

Eat!

Where do I suggest in Bali?  Well…I’ve spent time in various areas, and Canggu really meets my needs.  I’m not a late night person, I don’t drink or surf, and while all of that is abundantly available in Canggu, I also find that the cafes, co-working and overall vibe suits me better than Ubud. It is getting a little crowded these days and I like to escape to Amed for free-dive trips. 

Yoga in Canggu: 

Samadi Bali

Love their cafe and daily yoga classes in a garden-like setting. 

Website: https://www.samadibali.com/

The Practice

Amazing bamboo hut venue. Best for special workshops.

Website: https://www.thepracticebali.com/

Udara Bali

Incredible bamboo hut venue with ocean views, just outside a motor-bike ride away from Canggu.  Teachers are more traditional Balinese and the estatic dance community on Sundays is welcoming and alive!

Website: https://www.udara-bali.com/

LifesCrate Smoothie

Amazing (Vegan-Friendly) Canggu Eats:

Smoothies: LifesCrate

Address: Jalan Canggu Padang Linjong, Canggu, Kuta Utara, Canggu, Kec. Kuta Utara, Kabupaten Badung, Bali 80351, Indonesia

Salads: Betel Nut Cafe

Address: Pantai Batu Bolong Street No.60, Canggu, North Kuta, Badung Regency, Bali 80351, Indonesia

Food and Potions: Cafe Vida

Address: Pantai Batu Bolong Street No.38A, Canggu, North Kuta, Badung Regency, Bali 80351, Indonesia

Quiet Working by a Pool: Pomelo Cafe

Address: Jl. Pantai Berawa No.77, Tibubeneng, Kec. Kuta Utara, Kabupaten Badung, Bali 80361, Indonesia

Ristaffel: Ulekan Bali

Address: Jl. Tegal Sari Jl. Pantai Berawa No.34, Tibubeneng, Kec. Kuta Utara, Kabupaten Badung, Bali 80361, Indonesia

Vibe: Peloton Cafe 

Address: Jl. Pantai Berawa No.46, Tibubeneng, Kec. Kuta Utara, Kabupaten Badung, Bali 80361, Indonesia

Everything: The Shady Shack

Address: Jl. Tanah Barak No.57, Canggu, Kec. Kuta Utara, Kabupaten Badung, Bali 80351, Indonesia

Wim Hof Breathwork and Cold Exposure Training: Rich at Re-Align 

Life changing workshops with Rich!  He’s not a super spiritual dude but rather a real person that offers well constructed and potentially life-shifting programs. @richrealign

Website: http://www.re-align.co/

Free Diving: Liquid Life Indo

Coach Shane Tierney helped take me from nervous in the pool to diving in Amed. His experience helps calm and support you at any level comfort beneath the water.

Website: http://liquidlifeindo.com/

Co-Working: Dojo Bali

Social hub near the beach filled with freelancers, free-thinkers and global nomads.

Website: https://www.dojobali.org/

Accommodation: 

I find that you really can’t go wrong in Bali.  If it’s online and has a good rating, it’s usually awesome.  I have literally never stayed at a bad place, but I do balance cost and rating from booking.com, here’s 10% off your first stay:  https://www.booking.com/s/11_6/erinle08

Wind Down Sunset Spot: La Brisa

Low key people and music, lots of bean bags on the deck. 

Address: Jl. Pantai Batu Mejan, Canggu, Kec. Kuta Utara, Kabupaten Badung, Bali 80361, Indonesia

Need a suggestion for a daily online program to provide a bit of structure on your next adventure?  Check out QSATA’s 28-Day Online Communication program.

Founder, MCK, is the most solid listener I know.   Having access to his undivided attention and the daily structure of this program is exactly the combination of check-ins and self-led reflection that I like on retreat.  His program reminded me why I’m attracted to the magic of communication.

https://www.qsata.com/

Join us Sept 20-30 in Canggu:

Anyone who fits The Mind Body Project vibe of growth mindset, kindness and a passion for science-backed health and wellness tools is welcome to join us.  Email erin@themindbodyproject.com for villa booking details. 

La Brisa at Sunset

Mindfulness and Trauma-Informed Facilitation training in China

The Mind Body Project has been running mindfulness programs in the US and China since 2015. Recently, we have been asked to help others learn to teach these programs, and we think that’s a great idea. We can’t wait to get a group of like-minded people together to explore science-backed solutions for personal growth and applied practice. Here’s a bit more about our 30-hr Mindfulness Facilitator training in Beijing, China. www.themindbodyproject.com

Who? This program will be led by Erin Lee Henshaw, American mindfulness facilitator, who has studied internationally with Mindful Schools, Rishikesh Yog Peeth, LifeForce Yoga for Anxiety and Depression, and Zap Chen with Janet Evergreen. Erin has worked for the Mind and Life Institute, taught mindfulness programs for the Contemplative Sciences Center at the University of Virginia and received multiple grants to teach and study in the US. Most recently, she facilitated programs with the International WELL Building Institute and has been continuing her cold exposure and breathwork training.

Erin will be assisted by Ric Rodriguez, an experienced growth facilitator with a background in Thai Yoga Massage, natural products and healing.

Where? Crossboundaries Beijing architecture studio in the heart of Sanlitun, around the corner from The Bookworm. http://crossboundaries.com/

What? 3 0-hr Mindfulness Facilitator Training including:

-Introduction to MBSR theory and evolution
-Introduction to Basic Neuroscience
-Introduction to Growth Mindset and Mindful teaching theory -Daily Deep Relaxation through Yoga, Breathwork and more
-Daily Reflection on personal growth and application of new skills -Daily vegan/gluten free lunch, snacks and tea

Weekend 1 Skills:

1. Sitting and Self-Reflection (Journaling)

2. Body Scans

3. Emotional Labeling

4. Gratitude

5. Breathwork

Weekend 2 Skills:

1. Mindful Movement

2. Intentional Thinking

3. Visualization

4. Mindful Eating

5. Mindful Communication

   Sample Day:
   1-hr Morning movement, breathwork and self-reflection practice

   Intro to Science and Practice for Skill 1 followed by Pair Practice Intro to Science and Practice Skill 2 followed by Pair Practice LUNCH
   Meditation
   Intro and Practice for Skill 3 followed by group demo
   Intro and Practice for Skill 4 followed by group demo or discussion Deep Relaxation

When? 2 Consecutive Weekends: August, 2019 (Beijing)

Friday, August 16 from 7-9pm (Welcome and Relaxation) Saturday, August 17 from 10am-5pm
Sunday, August 18 from 10am-5pm

Saturday, Aug 24 from 10am-6pm
Sunday Aug 25 from 10am-4pm (Group practice and celebration)

*Shanghai and Kunming TBD

Why?O Over the past 50 years Western culture has increasingly dictated that we work in chairs, prioritize information flowing into our frontal lobes and see our emotional responses as a hindrance to “achievement.” We have grown accustomed to learning from experts instead of a more experiential teaching model. Fortunately, the neuroscience-backed field of mindfulness reminds us of what we are missing: authentic teachers, emotional intelligence and whole-body learning. As part of this program with The Mind Body Project we will explore how to integrate traditional standards of achievement with whole-person facilitation and learning.

Upon completion of 30 classroom hours, each participant will leave with the skills and confidence to authentically lead introductory (Level 1) mindfulness programs or integrate these teachings with facilitation/leadership practices in their current field.

What? 30-hr Trauma-Informed Facilitator Training including:
-Introduction to Trauma and PTSD Theory
-Introduction to Basic Neuroscience of Trauma
-Creation of a therapeutic container for a broad application of group experiences -Practical experience leading trauma-informed tools and exercises
-Practical experience soothing a triggered participant
-Daily Deep Relaxation through Yoga, Breathwork and more -Daily reflection on personal growth and application of skills -Daily vegan/gluten free lunch, snacks and tea

Weekend 1 Tools:

1. Trauma-Informed Language

2. Therapeutic Container Creation

3. Resourcing the Room

4. 5-Senses Meditation

5. Extended Exhalations and Anchor Points

6. Yoga Nidra

Weekend 2 Tools:

1. Body Scans: Progressive Tightening and Relaxing

2. Tapping and Humming

3. Language: Noticing Self-Talk and Setting Intentions

4. Safe Place Visualization

5. Soothing a Triggered Response

   Sample Day:
   1-hr Morning movement, breathwork and self-reflection practice

   Intro to Science and Practice for Skill 1 followed by Pair Practice Intro to Science and Practice Skill 2 followed by Pair Practice LUNCH
   Meditation
   Intro and Practice for Skill 3 followed by group demo
   Intro and Practice for Skill 4 followed by group demo or discussion Deep Relaxation

When? 2 Consecutive Weekends in October, 2019 (Beijing)

Friday, Oct 18 from 7-9pm
Saturday, Oct 19 from 10am-5pm (Welcome and Relaxation)
Sunday, Oct 20 from 10am-5pm

Saturday, Oct 26 from 10am-6pm
Sunday, Oct 27 from 10am-4pm (Group celebration to follow!)

Shanghai: Nov 1-3, 9-10

Why? Due to the increased prevalence and awareness of trauma in everyday life, it is best practice for all facilitators to develop a basic understanding of trauma care and socio-emotional regulation. As leaders, we are often unaware of the past traumas that participants bring to our programs. For programs with mandatory participation (such as school or work experiences) participants will mental health challenges may be exposed to situations that trigger fear and panic, and can re-traumatize the participant, unless the facilitator is trained to handle trauma and emotion. For example, water programs, intense exercise or self-reflection practices may bring up deep wounds or insecurities.

It's important that we create a safe container so that all participants may feel safe to grow on programs. As a result of trauma-informed facilitation, participants with trauma will heal and grow in the face of challenge, and students without trauma will thrive because of the care these practices provide. This program empowers facilitators to feel calm and comfortable to assist participants if they are pushed beyond their personal limits, and to become comfortable leading basic mindfulness practices as part of their programs.

Upon completion of 30 classroom hours, each participant will leave with the skills and confidence to authentically lead introductory (Level 1) trauma-informed facilitation programs or integrate these teachings with facilitation/leadership practices in their current field.

How? Participants from all backgrounds are welcome to join. In the past we have hosted teachers, facilitators, corporate professionals, parents, etc. In order to apply for the training you must have at least the following:

1. Two years of personal mindfulness or self-reflective practice

2. Two years of teaching or leadership experience (alternative or non-traditional is great)

3. Read the book: The Body Keeps the Score OR Waking the Tiger

4. *A note on nutrition: while we don’t mandate a certain diet to participate in this program,

   we know that gut health is mental health. We recommend that participants are in control or in the process of learning about their nutrition before attending this program. We do not offer sugar, caffeine or animal products, but support you meeting those needs.

Register: ( erin@themindbodyproject.com) or WeChatErin(ErinLee002)to confirm your pre-requisites and receive your intake form.

Virginia Summer 2019 Workshops

CHARLOTTESVILLE, VA:

Trauma Release Yoga with Erin Henshaw

Tuesdays, July 2, 9, 16 from 6–7:30 pm | $25/drop-in or $60/series

ERIN HENSHAW

Description: Trauma Release Yoga Class

The psoas is known as our “fight or flight” muscle because of the stress and tension it endures in times of trauma. Chronic tightening of the psoas can result in repressed emotions and physical pain beginning in the low back and migrating up and down the body. In this trauma- informed yoga class we will strengthen and fatigue the psoas in preparation for the natural release of deep shaking.

This class is appropriate for all ages and levels as long as there is a high level of maturity. We will also offer the opportunity to check-in about the experience at the end of class. 

Bio: Erin co-founded The Mind Body Project in Beijing in 2015, to bring balanced wellness to expats.  Erin believes in experiential learning, and has studied and taught mindfulness programs for schools, companies and communities in Africa, Indonesia, China and with the Contemplative Sciences Center at the University of Virginia.  With a background in Hatha Yoga, LifeForce Yoga, Mindful Schools and Free Diving, she specializes in trauma-informed facilitator trainings, breathwork and applied mindfulness for the entrepreneurial mindset. Programs with Erin involve a strong foundation in brain science, a container of kindness and a dash of extreme optimism for discovering our human potential.  Erin will be in Virginia this summer before returning to China in the fall.  To learn more, visit www.themindbodyproject.com

SIGN UP AT MINDBODY

Intro to Breathwork

Sunday, July 14 from 2–5 pm | $45

Intro to breathwork will introduce you to the basics of the brain, including the difference between our fight or flight and rest and digest responses. We will explore a variety of breathing techniques such as box breathing, alternative nostril and bee's breath, so that you may pick a technique that feels good to you.

About Erin Henshaw 

Erin co-founded The Mind Body Project in Beijing in 2015, to bring balanced wellness to expats. Erin believes in experiential learning, and has studied and taught mindfulness programs for schools, companies and communities in Africa, Indonesia, China and with the Contemplative Sciences Center at the University of Virginia. With a background in Hatha Yoga, LifeForce Yoga, Mindful Schools and Free Diving, she specializes in trauma-informed facilitator trainings, breathwork and applied mindfulness for the entrepreneurial mindset. Programs with Erin involve a strong foundation in brain science, a container of kindness and a dash of extreme optimism for discovering our human potential. Erin will be in Virginia this summer before returning to China in the fall. To learn more, visit www.themindbodyproject.com

SIGN UP AT MINDBODY

 

Thai Message and Deep Relaxation

ERICA “RIC” RODRIGUEZ

Friday July, 26th from 6–9 pm | $60 includes hot tea and all props 
Instructors: Erin Lee Henshaw and Erica 'Ric' Rodriguez 

Description: Join us for our most popular program that offers a bit of everything, Thai yoga massage and deep relaxation.  Ric combines her skills in Thai yoga and facilitation with Erin's background in meditation and yogic relaxation to create this experiential workshop. We will look into the healing and joyful art of touch and the nourishing benefits of deep relaxation.  You will first be introduced to the the theory and practice of thai massage through partner activities, and then experience the calming and integrating practices of yin yoga and yoga nidra.  We'll end the program with a sharing circle and community vibes. 

20 max participants (minimum 10) 

RSVP: info@posturestudio.com

Venue Info: https://www.posturestudio.com/workshops

ARLINGTON, VA:

MIND YOUR BODY OASIS, CRYSTAL CITY: https://www.mindyourbodyoasis.com/workshops

Insomnia with Lisa Smalls

Mindfulness: The Natural Sleep Aid Millennials Don't Want to Miss

Guest Author: Lisa Smalls

Nights of staring at the ceiling fan, constantly checking the time, and dreading the sound of my alarm going off are all to familiar to me. For two years after graduating college, I battled insomnia. If you’ve ever experienced insomnia or another sleep disorder, you understand the frustration and anxiety I had with sleep. The consequences of my sleep deprivation infiltrated every aspect of my life—my productivity, mood, immunity— everything. The worst part? I realized how much I took quality sleep for granted before struggling with a sleep disorder. Isn’t it amazing how we don’t understand the value of sleep until it’s gone?

When it comes to sleep, Americans often miss the mark. The CDC estimates that 35 percent of Americans don’t get the recommended seven-plus hours of sleep each night and nearly 40 percent suffer from some kind of acute or chronic sleeping disorder. 

Tackling sleep is one of the most important things a person can do to manage their overall health. Unfortunately, for many suffering from disorders such as insomnia, restless leg syndrome, anxiety and depression sleep can be difficult. 

However, one way to overcome sleep deprivation as well as promote a positive and healthy lifestyle is through mindfulness. 

What is mindfulness?

Mindfulness, as is demonstrated in practices such as yoga and meditation, and is defined as the state of being conscious or aware. Awareness will give you the ability to manage your feelings, thoughts, and sensations while dismissing the uncontrollable aspects of your life.

When a person experiences anxiety—the leading contributor to insomnia—they are often focused on the past which cannot be changed, or the future which is highly unpredictable. By practicing mindfulness, a person focuses on the now—on what they can control. 

How does Mindfulness help you sleep?

There are several ways to practice mindfulness from yoga to mindful meditation. According to a study conducted by JAMA Internal Medicine, even 20 minutes of meditation a day promotes a relaxation response in the body which improves one’s ability to fall and stay asleep more easily.

As mentioned earlier, mindfulness brings your thoughts into the now and allows your mind to delineate from the stressors which cause anxiety that leads to insomnia. Through mindfulness, a person has the ability to focus, relax, and maintain a calm state of mind. This, in turn, will allow for your mind to relax enough to fall asleep. 

Other Natural Remedies for Sleep

Sleep may come easy to some, but to others it is a complicated matter resulting in days, weeks, and even years of poor sleep habits. However, along with mindfulness there are a number of other natural remedies to sleep that improve the quality and quantity of shut eye you receive.

Lavender Essential Oil

Essential oils, particularly lavender, prepare your mind and body for sleep through relaxation and calming properties. In fact, research shows the regular application of lavender allows for a more rapid onset of sleep, as well as, a longer duration of sleep. 

Chamomile Tea

Hot herbal teas, specifically chamomile, are a comforting drink with soothing heat which provide a great way to wind down after a long day and lead you into a comfortable night of sleep. Chamomile, an ancient herb used for its medicinal properties, has been proven to act as a sedative when in extract form to calm nerves and reduce anxiety, as well as, a treatment for insomnia.

Warm bath

Much like a soothing hot tea, a warm bath provides your body comfort by providing a calming effect. Baths can help you both feel refreshed as well as provide a slow-drawn countdown to your body’s natural sleep rhythms, alerting the rest of your body that it is time for sleep. The reason a warm bath helps induce sleep is due to the rapid drop in body temperature it causes once you get out of the tub, according to researchers.

Sleep is necessary for your body to be able to repair and relax your body as well as allows you to process thoughts, memories, and creativity. Unfortunately, many people suffer from anxiety and depression which can lead to insomnia. The calming effects of mindfulness will not only help you sleep and provide personal awareness but will also provide an optimistic and relaxing focus on your life. 

Looking for more info on the importance of sleep? Check out this TED Talk by brain scientist, Matt Walker.

Interested in connecting with Lisa for freelance writing? Email her at lisasmalls61@gmail.com