We held our Radical Self-Care class online on Sunday. Here is a brief recap of resources we offered. If you were there, thanks for joining! If you missed it, we will have another wellness class coming up soon, stay tuned by joining our mailing list.
Breathing Exercises by Emily Olson:
These practices are to facilitate a longer exhale which helps activate the relaxation response and decrease anxiety.
Keep your breathing comfortable for both these practices. Avoid over straining and error on the side of less effort.
Pursed Lip Breathing aka Smell the Rose, Blow out the Candle
Inhale through your nose
Exhale through pursed lips like your blowing through a straw or blowing out one birthday candle
Make your exhale slightly longer than your inhale
Inhale softly through your nose
Pause at the top of your inhale briefly
Exhale softly through your nose
Pause at the bottom of your exhale briefly
Visualize a wave. Lengthen your exhale so it is slightly longer than your inhale, imagine that part of the wave being longer.
Contacts for the facilitators of the group:
Emily Olson: Yoga Instructor and owner of Ripple Wellness
Emily offers private yoga sessions online.
Jennifer Delliquadri: Certified Life Coach and Yoga Instructor
Jennifer's YouTube channel with yoga and meditation videos.
Jennifer offers life coaching sessions online.
Tina Eifert is a non-toxic home and skincare advocate and reps Beauty Counter.
Her cell is (360) 600-2334
Resources for managing anxiety:
Breathing: Relax Lite Breathing App
Yoga: Home Yoga App
Meditation: Insight Timer App
Resource from Tina for Testing Your Own Non-Toxic Products
Skin Deep App
Thanks everyone, hang in there this week. Try and stay positive and calm and take care of yourself!
Dear Ripple Community,
We want to stay in touch and let you know how things are looking at Ripple this week in light of the COVID-19 outbreak. We are here to assure you that we continue to take stringent precautions to keep our patients and staff safe and we are open for business offering acupuncture, massage, naturopathic medicine, nutrition counseling and yoga sessions.
Our Mission Stands
From day one at Ripple our mission has been to be a hub for health and wellness in our community. Now more than ever we are called to action. We want to inspire you to stay with us on the path of well-being and self-care during this uncertainty. Spread the calm is our vision, we believe we can help spread the calm amongst ourselves as a wellness team and our patients. Not only is this a heartening approach to this pandemic, it is a legitimate way to boost immunity.
Each of us has the power to make healthy choices and manage our stress and anxiety - even amid the uncertainty. It’s a tall order, but one that we should not shy away from.
Our Offerings Remain
We are here for you with telehealth options with our Naturopathic physician, video sessions with our functional nutritionist, video yoga sessions with myself, Emily Olson, monthly online wellness classes and plenty of resources shared through social media to help you stay strong, healthy and sane during this troubling time.
We hope you will join us in taking back what can often get lost during turbulent times - our well-being, our trust in our own power and our inspiration to stay healthy and strong.
Our Gift To You
If you need an assist to stay calm and grounded this week, check out this wonderful 15-minute guided meditationfrom our friend, Barbara Robitaille. Barbara facilitated our Mindfulness & Meditation group in March and this meditation is a calming antidote to the stress and anxiety out there.
What to expect in person and online from Ripple Wellness.....
The Ripple Team
Guest speaker, Barbara Robitaille, came down from Seattle to facilitate our March group.
She spoke about how to release fear, lessen anxiety, and live with heart-centered focus in times fraught with uncertainty and stress. Barbara promotes what she has termed “vigilant presence” -- essentially awakening to the present moment through being responsive as opposed to being reactive. She recommends techniques including creating a meditation practice that brings you to a safe place in your mind that you can access any time, of listening to music that shifts your energy, creating a life that you love ~ that you don’t need to escape from, and viewing every action as a prayer.
Her talk was a treat and as promised, spoke right to the heart.
Here is a link to Barb's closing meditation from the talk.
Our Mindfulness & Meditation group meets the first Sunday of every month from 4:00-5:15pm at Body Bliss Yoga Studio in downtown Camas.
We host rotating teachers from different spiritual traditions.
Join us next month on Sunday, April 5th with August Jensen of Gorge Counseling and Psychotherapy.
To register, go to the Class Page on Body Bliss Yoga Studio website and find the Monthly Meditation group on April 5th.
Hope to see you!
Emily Olson, E-RYT, PTA is a health educator, yoga therapist & teacher and Physical Therapist Assistant. In 2016, she opened Ripple Wellness with her husband, Jeff. A multi-disciplinary natural health clinic, Ripple offers acupuncture, massage, naturopathic medicine, nutrition and yoga with a unique commitment to community outreach and education. Follow us on Facebook and Instagram @ripplewellness