Hi guys Suzanne Rath here - practice principal of Wellness Embodied in Cairns
And this is a little follow-on video from our Wellness Wednesdays event of last night
when we spoke about freeing yourself from yourself and
specifically, managing overwhelm, stress, anxiety and a lot of the problems that we tend to have in daily life and
one of the tools which I have in addition to
physiotherapy for
managing pain and dysfunction and stress and anxiety and all of that kind of lovely stuff is craniosacral therapy.
If you stay tuned to the end of this video, I'll tell you how you can get one of these awesome
doTERRA oils, which are really good for pain and inflammation and just getting that holistic
Care thing happening, but in the video today
I'm going to be talking about craniosacral self relief techniques
So what do you do to manage your stress and anxiety? I'd love to know.
Do you suffer from pain allergies headaches migraines dizziness anything like that?
Craniosacral therapy doesn't necessarily have to be just around your head- it can actually deal with a lot of different dysfunctions in the body.
Just a little disclaimer-obviously, to get the most out of these self release techniques
you really need to be attuned to your craniosacral rhythm and you need to probably come in for some sessions
But just to give you those some little tools to start with we'll start
here
So before performing any of these you'd want to tune in to your breath and maybe ground yourself
So we might start with some deep breathing
Placing your hands on your lower ribs- you're always trying to make your exhalation (so that's breathing out)
longer and deeper than your inhalation
(Which is your breath in) and the reason for this is that kind of almost like flips a switch within your brain-
It's tricking your autonomic nervous system to calm down and so is really really important in terms of stress management
So when we breathe in we try and aim to breathe in for a count of about six?
I'm breathing out for a count of about eight
We might want to repeat a few of those and just tune into how we feel where we're sitting
How our body feels- are we sitting equally on both sides? Are we standing equally on both sides?
lots of other variables there
And then we'll have a look at some of our craniosacral self released techniques now again. Just to remind you
this is obviously no substitute for actually tuning in with a professional treatment.
But if you can go to your wallet now and take a 10 cent piece and just put that 10 cent piece
On top of your hand, just rest it there for a second
Now you will feel it obviously becoming a little bit heavier, and you'll feel it starting to sink down into your tissue
But as a general rule. It's pretty light so
The pressure that you want to exert when you do these self release techniques is
less than the pressure of that 10 cent piece sitting on your hand and
Okay
So craniosacral works a lot on the bones of the cranium as well as other parts of your system
Now if you pop onto google, and i'll post some stuff in the comments here below
and you will see that the cranium is actually made up of lots of different bones and
So let's come onto our frontal bone first
So we're gonna rest
just a couple of fingers here and
When you place your fingers on just actually draw them slightly off
again
And when we think about the pressure of that $0.10 piece
What we can also think about is the energy and the pressure that we're directing through our hands, so
trying to mention that your hands are fans and that you're turning the fans on so you're directing the energy or the fans towards your
forehead or your frontal bone
And just see how that feels on your forehead
And then trying to mention you switch the fans off so there's no
energy or flow or heat or anything either coming to your forehead or away from your forehead.
And then try and imagine you were reversing the fans so you're drawing and sucking the air, energy
Or heat or whatever you're feeling back away from your forehead
And that's your fans reversed
So basically trying that again- fans on
Tuning into body, make sure you're not pressing hard against your forehead-remember that ten cent piece- fans off
Fans are reversed and you're choosing the energy or the pressure
that
best allows your fingers to adhere to your skin so basically you're kind of letting the tissue draw you in
You'll feel that your fingers get drawn in
And then what we're trying to do is we're trying to decompress the frontal bones. You're almost just imagining that you're drawing
The forehead away
Actually not moving your hands
But you're just allowing your system
just to draw the forehead away and pay attention to how that feels because you'll notice some shifts in other bones of your system
The next bone we'll look at will be our temporal bones. temporal bones it kind of
around here and
So when we think about headaches we actually think about up here
but we're probably getting a little bit more even up onto our parietal or a
Little bit more on our frontal bones, a little bit far forwards from the temporal bones
But if we come back just even behind our ears now
It can be eally difficult for you if you're not knowledgeable to tune in to the rhythm and the motion of bones here.
What we do as part of a treatment is we see how those temporal bones are moving, how they're shifting and just assess
What we need to move
But a really simple technique to release them is the ear pull.
So you can take your hands
Just onto the outsides of your ears and just let them sit on your ears, so again remembering that 10 cent
Place a tiny tiny bit of pressure and just let them sit on the outside of your ears
And then the direction of pull
We're just trying to imagine the pull- We're not actually pulling we're just
Gently drawing outwards. It's just out and back, so we're just fanning
back like so
Probably better to do this one lying down particularly if you tend to get a lot of tension in your shoulders
This is quite a nice one for headaches and even for sinus issues, just because we're trying to open it right here and
Again remembering your fans on- directing that energy towards you and
Fans off not directing any energy and fans reversed so directing that energy away
And what we do with these techniques is we hold them for as long as it takes till we feel the tissue relax or release
So as part of a treatment that might entail you actually breathing in
really deeply
It might entail some abdominal sounds so like food digestion
Or we might actually feel this fascia or connective tissue release
When you're doing a self release technique on yourself obviously you have to become very body aware to work out
when those things are releasing and so definitely roll Call to come in and see us if you need some help with that.
the third and final bone
We're going to look at is our nasal bone because this is really good for that sort of sinus type stuff
we can only access the nasal bone
just right here between our eyes
And we've got to be really careful because we don't want to push it in so barely barely resting
the little fingers on it and
You're trying to just draw it forwards so just creating a little bit more space
holding that till you feel a little bit of a difference
So that's the frontal bones the temporal bone and the nasal bone that we looked at and
obviously there is lots of other things that we look at over the course of an hour-long treatment and now to get on to the
doTERRA oils
So here I have the Vetiver
Lemongrass
Bergamot and
Black pepper oil
now depending on your skin type
most people can mix these with a carrier oil and put them directly onto their skin
They might want to put them onto the soles of their feet
They might want to put them onto a particularly
Inflamed or sore area, just being careful not to expose that area to the sun
They might also want to burn them. All four of these oils have certain anti-inflammatory and certain pain relief
properties to them and that's why I am offering anybody who books a craniosacral therapy and
mentions this video or this offer the chance to get one of any of those oils
So I would love you to share this video comment below any questions that you may have on craniosacral therapy and
Anything that you personally do to relax, and I'll see you all soon. Thanks guys