Hi there! My name is Megan and I am a new addition to the lovely Simple Wellness team! I am a qualified remedial massage therapist and I will be here to help you on Thursdays and Fridays from 12.30 til 7, and on Saturdays from 9 til 1.30. My goal as a massage therapist is to provide exceptional care and advice to help you achieve optimal results and relief from musculoskeletal aches and pains. I believe exceptional care is based on teamwork among your network of allied health professionals. These providers could be anyone from physiotherapists to your general practitioner, to naturopaths to… you guessed it, a remedial massage therapist and I would love to be a part of your team! After all we all want the same thing don’t we? For you to be happy and healthy! So why not work together to help you achieve that! On a personal level, I have a holistic approach which means that I take into account all areas of your health as a whole, mentally, emotionally and physically looking deeper into how our mental and emotional health affects our physical body. Trust me, you’d be surprised!
A treatment with me will depend on what you come in with. Just need a little tune up? No problem, I’ll take a few moments to assess the area where you are experiencing general tightness and muscular aches to figure out which muscles are the most troublesome and therefore which muscles I will focus my attention on for the treatment. If you have a bigger more complex case I’ll complete some orthopaedic testing so that I can develop my own clinical impression and treat the necessary structures relevant to that. I will use an array of different manual “hands on” techniques such as trigger point therapy, myofascial release, soft tissue and deep tissue massage. I might also use a muscle lengthening technique called MET if a muscle is particularly hypertonic or tense, or some active release where I will get you to participate by moving the affected joint in a way that activates the problem muscle while I work to release it. I have an extensive dance background and have been dancing for the last 10 years. From musical theatre shows to dancing with a company I have seen and experienced an athletic level of physical load on the body. I trained in a range of different styles, jazz, contemporary, hip hop, musical theatre, commercial jazz, heels, ballet and more but of course I had my favourites! I also studied dance as part of my VCE in my final years of high school before leaving school to become a personal trainer for other athletes. I completed a certificate III and IV in fitness before I fell into the wonderful world of massage therapy, initially studying remedial massage as an extra level of skill and knowledge I could offer my clients as a PT however, once I started studying remedial massage my eyes lit up and I grew hungry to learn more. Which brings me to the present day where I am now studying Myotherapy! (And absolutely loving it!) My area of special interest is in Women's Health and I am looking forward to advancing my knowledge and qualification further in this field. After having my own struggles, feeling unheard and being misdiagnosed I am super passionate about helping other women reach out and have their pain taken seriously! I’m particularly interested in women's health conditions such as pelvic floor dysfunction, endometriosis, pregnancy related lower back pain, pregnancy related oedema, menstrual cramps, PMS (premenstrual syndrome) and many others. I also like to keep up to date with the latest research and studies regarding the benefits of massage for these women's health conditions. This is so that I can treat them the best that I can with the latest scientific knowledge and evidence. Oh yes, I’m a nerd for a good research paper!! So, now that you have met me… I would love to meet you too! Please feel free to contact me at Simple Wellness Myotherapy either by phoning the clinic on 03 8204 0970 or email me at Hello@simplewellness.com.au, or you can book in online for an appointment so we can start treating that pesky pain that's been bothering you! (You know the one I'm talking about) Thank you so much for reading my blog and I look forward to seeing you in the clinic! :) Have you ever experienced those stubborn knots or tight spots in your muscles that seem to cause pain and discomfort? These localised areas of muscle tension are called trigger points. While they can be frustrating to deal with, the good news is that myotherapists are well-equipped to address these trigger points and provide effective relief. You might have seen the classic trigger point coloured charts in your Myotherapists treatment rooms - we have them in all three of our clinic rooms and they are fantastic tools to explain some of the most well known trigger point areas and show how far away from the problem zone that referred pain can be felt. Trigger points are hyperirritable nodules within taut bands of muscle fibers. They can develop as a result of muscle overuse, trauma, long held positions, stress, or even nutritional deficiencies. These points are typically characterized by localised pain, tenderness, and a sensation of tightness in the affected area.
They can refer pain to other parts of the body, causing discomfort in seemingly unrelated areas. Have you ever had a headache and no matter where in your head your pressed or massaged it didn't help? Chances are that your headache was being caused by a trigger point somewhere else, like in your neck, shoulders, jaw, upper back or chest. You'll be pleased to know that our Myotherapists and Remedial Massage Therapists know which muscles are likely culprits, and we're brilliant at tracking down those pesky spots that cause pain to pop up throughout your body. Myotherapy, a specialised form of manual therapy, focuses on the assessment, treatment, and prevention of musculoskeletal pain and dysfunction. Myotherapists are trained to identify trigger points and their referral patterns, and we use various techniques to quickly and effectively address them.
Trigger points can be a source of persistent pain and discomfort, but they don't have to rule your life. Myotherapists are skilled professionals who specialise in treating these bothersome knots and helping you find relief. Through trigger point release techniques, pain management strategies, and personalised exercises, our myotherapists can address the root causes of trigger points and provide lasting relief. If you're struggling with trigger points or chronic muscle tension, seeking the expertise of a qualified myotherapist could be the key to unlocking a pain-free and more functional life. Remember, you don't have to endure the discomfort—there is help available. Book a time to have our one our skilled experts begin your treatment plan, or phone us on 03 8204 0970 to get more information. Sleep is a vital component of our overall well-being, and its impact extends beyond rest and rejuvenation. Did you know that improving your sleep quality can also have a profound effect on pain management? In this blog post, we will explore the fascinating relationship between sleep and pain, and how myotherapy can play a significant role in improving both. Discover how prioritising sleep and incorporating myotherapy techniques can help you find relief from chronic pain and enhance your overall quality of life. Research has shown a strong link between sleep disturbances and increased pain sensitivity. Lack of quality sleep can lower the pain threshold, intensify pain perception, and lead to a heightened state of discomfort. Conversely, improved sleep can alleviate pain and enhance the body's ability to manage pain perception effectively. During sleep, the body undergoes essential restorative processes, including tissue repair, hormone regulation, and pain modulation. Disruptions in these processes can contribute to the development and persistence of chronic pain conditions.
Myotherapists address musculoskeletal pain and dysfunction every day, and one of the most common factors we see in long term persisting pain patients is that their sleep is impacted by pain. For some patients its trouble getting to sleep and finding a comfortable position, for others its being woken up throughout the night due to pain and needing to reposition. Its also important to recognise that for a lot of people in pain, even if they fall asleep and stay asleep, they can struggle to get to the deeper, restful stages of sleep, and they can then have difficulty waking up and can experience heavy fatigue. When it comes to pain management and sleep improvement, myotherapy offers several valuable benefits: Pain Relief: Myotherapists employ various techniques such as deep tissue massage, trigger point therapy, and myofascial release to alleviate pain and tension in muscles and soft tissues. These treatments help reduce inflammation, release endorphins, and promote relaxation, leading to improved pain management and quality of sleep. Muscle Relaxation: Chronic pain often results in muscle tightness and stiffness, further disrupting sleep. Myotherapy techniques help release muscle tension and promote relaxation, enabling you to achieve a more comfortable and restful sleep. Relaxed muscles also facilitate better blood flow and nutrient delivery to the tissues, aiding in the healing process. Stress Reduction: Chronic pain can cause stress and anxiety, which can negatively impact sleep quality. Myotherapy incorporates relaxation techniques, such as gentle stretches and breathing exercises to reduce stress levels. By promoting a state of relaxation, myotherapy can help improve sleep and break the cycle of pain-stress-sleep disruption. Muscular Imbalances: Musculoskeletal imbalances can contribute to pain and discomfort, especially in people who have repetitive daily activities, or people who need to spend long periods of time in certain positions or postures. Myotherapists assess and correct muscular imbalances through targeted exercises and muscular retraining. By addressing these underlying issues, myotherapy helps improve alignment, relieve pain, and enhance sleep quality. Individualised Treatment Plans: Our myotherapists provide personalised treatment plans based on your specific needs. We consider factors such as your pain condition, sleep patterns, and lifestyle to develop a comprehensive approach. This tailored treatment approach ensures that your unique sleep and pain management goals are addressed, increasing the likelihood of successful outcomes. Sleep Routine Suggestions: We're experienced in helping create goals and plans for our patients, including setting up lifestyle routines that optimise your health. We can discuss your sleep routine with you, and consider factors like your mattress, pillow, which way you sleep, bedroom climate, factors like snoring (either your own snoring or a partners snoring!), relaxation techniques like using a sleep meditation or light background music, timing your sleep cycle to ensure you get enough rest. Improving your sleep quality can significantly enhance pain relief and contribute to an overall improved quality of life. The interplay between sleep and pain is complex, but by prioritising sleep and seeking the expertise of a myotherapist, you can unlock the healing potential of restorative sleep. Through techniques like pain relief, muscle relaxation, stress reduction, and muscular imbalance correction, myotherapy can play a crucial role in managing pain and optimising sleep. Remember, a restful night's sleep is not only a luxury but an essential component of pain management. Embrace the power of sleep and explore the benefits of myotherapy to find relief from chronic pain and regain control of your well-being. Don't be afraid to talk with our myotherapists about your sleep patterns and habits, we are here to help and we see people every week who find improvement in their pain through improving their sleep. Book a time with us or phone our clinic on 03 8204 0970. By Peter Pascalis, Clinical Myotherapist When joints become stiff and sore we can be very aware of them. Standing from a chair can make us feel like we've aged 30 years. It can feel hard to do the most basic of things, like just straightening or bending your knee or elbow. We can feel a sharp jabbing sensation somewhere in our neck, our back, or any other affected joint. Joint dysfunction can alter muscle patterns, often creating compensations which cause further stress on neighbouring tissues, and changes to our ability to sense our body in space. So what can we do about it? In order for joints to move nicely on each other a certain degree of motion must be available or we end up with faulty motion and the potential for pain, inflammation, scar tissue, and overly worked soft tissue. The assessment of these joint movements requires the clinician to observe active and passive range of motion (termed as physiological and accessory motion) which are the small movements we cannot consciously control but which must exist to ensure the congruency and optimal function of joint surfaces. A reduction in joint glide or slide can cause dysfunction of the musculoskeletal system often leading to pain and stiffness, not to mention more serious pathology like a disc herniation and chronic pain may be a result of ongoing joint issues. In our clinical experience it is common to find these faulty joints often termed as hypomobile, meaning that they move less than other joints above or below them. Hypomobility will increase the tension on adjacent joints making the inert tissues such as ligaments prone to stretch. This micro trauma can initiate an inflammatory response with scarring of tissue and further reduction of movement and pain. Due to the close proximity of spinal nerves, muscles and body systems can be affected often with increases in painful areas. Mobilisations are graded in 4 stages which correspond to the amount of movement and force applied by the treating practitioner. The assessment of movement and pain precedes an informed decision to mobilise joints and this must be agreed to by the client. Grades 1 & 2 are used to reduce pain and grades 3 & 4 to increase mobility. Is a mobilisation the same as when a Chiropractor cracks your joints? What sets mobilisations apart from high velocity thrust manipulations (the 'cracking" of the joints) is that manipulations are produced by progressing beyond the physiological limit of a joint range whereas all 4 grades of mobilisation are within the range of the joint. This is why a pop is heard during a Chiropractic manipulation, which is the release of gases from the joint surface. Both mobilisation and manipulation have similar physiological effects on joint movement and soft tissue responses and are carried out by professionally trained clinicians. As Myotherapists we are trained and insured to perform all 4 grades of mobilisations. Joint mobilisation can reduce sensitivity to painful stimuli and changes to the sympathetic nervous system. For a more in depth understanding of the physiological and neurological effects of joint mobilisations please refer to the blog titled I’m In Pain: How Can Myotherapy Help? When pain reduction and improvements of movement have been achieved another technique called Mobilisation With Movement (MWM) developed by Physiotherapist Brian Mulligan can further create pain free movement in the most restricted movement, meaning that the movement which causes restriction can be directly targeted with accessory glides whilst the patient performs the action. These are generally pain free and improvements can be seen instantaneously. The benefits of such a treatment is that patients can see and feel the immediate improvements in range and further progress can be achieved with sports taping to support the new range. Although mobilisations and mobilisations with movement are preferably performed on skin these techniques can certainly be effective for patients that prefer to be fully clothed for their treatment. The treatment belt is used for stabilisation during treatment and to mobilise the patient while movement occurs. As mentioned earlier a thorough assessment is performed to identify the hypomobile joints however sometimes we can also find joints that are moving more than would be ideal - these are termed hypermobile joints.
Hypermobile joints have the opposite problem, they have too much freedom to move and this can cause muscular pain as your muscles work overtime to stabilise the joint. For this type of joint problem we would prescribe exercises rather than increasing mobility at an already hypermobile joint. Mobilisations and MWM’s are a couple of wonderful treatment techniques underpinned by extensive research and clinical efficacy which are used to improve pain and function. Book with me for a thorough assessment and treatment plan for your joint pain, whether its stiff achy hypomobile joints or sore fatigued and over worked muscles stabilising a hypermobile joint. I'm available Mondays, Wednesdays, Thursdays and Saturdays, and you can make an appointment with me online or phone the clinic on 03 8204 0970 to book in. By Duke Autret, Myotherapist In this article we will discuss Shoulder Impingement and Rotator cuff strains together since although there are distinctions they also have some overlap. In terms of the anatomy of the shoulder the rotator cuff consists of a group of 4 deep shoulder muscles which run from the shoulder blade, across the ball and socket joint of the shoulder (Glenohumeral Joint) and attach into the ball part of the upper arm bone (Humerus). This group, collectively known as the rotator cuff is indeed a ‘cuff’ that sits around the shoulder joint and which supports the muscle actions of rotating the ball in the socket at this joint, however, in reality the rotator cuff’s function is more involved with the stabilisation of the Glenohumeral joint rather than its rotation. Another muscle that we will look at here is the Biceps of your upper arm. A well known muscle for sure, its function is to show off how strong you are… and more specifically, to bend your elbow. They are actually two muscles hence ‘bi-ceps’ ('bi' indicating 'two', and 'ceps' indicating 'heads') and it’s generally the inside bicep (biceps long head) muscle which can be implicated when it comes to shoulder impingement syndromes. Image sourced from https://www.orthobethesda.com/blog/rotator-cuff-disorders-the-facts/
So what are the overlaps and distinctions of these two conditions? Generally speaking, the rotator cuff strain refers to some tearing (or micro-tearing) of the muscle/s or tendon/s and graded 1-3 depending on the severity, and is mostly the result of an trauma incident (an injury sustained while using the arm or preventing a fall etc). And since we are discussing the rotator cuff it would want to be further determined which of the 4 muscles or combination thereof is/are involved. Now ‘Shoulder Impingement’ on the other hand, can also be graded similarly however tends more to be the tendons of either the Biceps long head muscle and/or one of the rotator cuff muscles that are implicated via impingement (being pinched) between the bones of the ball of the upper arm and the shoulder blade when lifting or using the arm above shoulder or head height, and usually is a gradual onset that has to do with a change in the biomechanics (movement patterns) of the affected shoulder. When dealing with rotator cuff strains in the acute phase we will advise you on the care options and may work on the adjacent regions compensating for the injury as well and light treatment to the area itself to support its healing. Our plan in early stage care is to reduce pain and restore mobility, while also supporting the stability of the joint while the stabilising muscles are recovering. This can mean our treatment at this stage includes things like gentle manual therapy to reduce pain and inflammation, gentle mobilisation and passive movements, and taping for stability and to let those injured muscles have a chance to recover. In the later stages we apply more direct work on the specific rotator cuff muscles to ensure the minimisation of any scarring in the muscle tissues and promote the fullest possible recovery. This is where we start to see the sensitivity of your shoulder has already dropped, and we can start to provide some strengthening protocols for you to rebuild the conditioning of your shoulder. Of course, this is always going to be dependent on your unique situation, and we'll find appropriate treatment options for each stage of your recovery. Theres no one size fits all with this. The treatment plan will also vary depending if your injury is within the muscle fibres or if there is more tendon involvement, whether that be Rotator cuff tendons or Biceps. We will provide you with additional support for integrating movements and exercises to rehab them back to their functional strength. Tendons can take some time to completely recover, and need to be gradually loaded and strengthened. Personally I find working with shoulder injuries satisfying as they are one of the more complex joints in the human body with lots of movement possible but where so many different things can go awry, and I enjoy seeing them regain all that movement potential. If this has left you wondering about either of these conditions applying to you and you're looking for some help please feel free to come see me at Simple Wellness Myotherapy in Rowville. I'm available on Wednesdays, Fridays and Sundays - you can find a time with me online or just give us a call on 03 8204 0970 and we can find you a time that suits and book you in over the phone. Knee injuries are common among athletes, active individuals, and even those who lead a sedentary lifestyle. These injuries can range from mild sprains to severe tears, and can cause significant pain, swelling, and discomfort. In this blog, we'll explore the ways in which Myotherapy and specific dry needling techniques can help treat knee injuries and reduce pain. Myotherapists have a wide variety of treatment techniques and tools that help relieve knee pain.
Massage therapy is an effective way to treat knee injuries because it helps to improve circulation and reduce swelling. When you receive a massage, the therapist uses various techniques to manipulate the muscles and tissues surrounding the knee. This increased blood flow helps to reduce inflammation and speed up the healing process. Furthermore, massage therapy can help to break down scar tissue, which can cause pain and limit range of motion. By breaking down this tissue, massage therapy can help to improve flexibility and prevent future injuries. Our myotherapists consider all the surrounding muscles of the knee, as well as investigating other nearby areas like ankle and hip pain and mobility, and the strength of your glutes and lower back. In addition to reducing pain, massage therapy can also help to improve range of motion in the knee. Tight muscles can limit your ability to move your knee freely, which can cause pain and discomfort. Massage therapy helps to release tension in these muscles, which can improve mobility and reduce pain. Another treatment option our myotherapists are highly skilled in using for knee injuries is dry needling. Dry needling is a form of therapy that involves the insertion of fine, sterile needles into the muscles. This process helps to stimulate the healing process and reduce pain by releasing tension in the muscles. Dry needling can be especially effective for knee injuries because it helps to improve circulation, reduce inflammation, and break down scar tissue. Additionally, dry needling can help to release endorphins, which are the body's natural painkillers. This can help to reduce pain and improve overall well-being. Another benefit of dry needling is that it can help to improve strength and stability in the knee joint. When you receive dry needling, the therapist targets specific points in the muscles that are causing pain and discomfort. By improving the strength and stability of these muscles, dry needling can help to reduce the risk of future knee injuries. Furthermore, dry needling can help to improve range of motion, which is important for reducing pain and promoting healing. Studies have demonstrated dry needling to be an effective and safe treatment option for knee osteoarthritis. By targeting specific locations around the knee, dry needling can effectively aid in reducing pain sensitivity and allow for more freedom of movement. Electrostimulation of the needles has also been shown to have a beneficial effect on cartilage regeneration, and in reducing the need for medications. We know that knee injuries can be painful and debilitating, but massage therapy and dry needling can help to reduce pain and improve mobility. Whether you're recovering from a knee injury or dealing with chronic knee pain from conditions like osteoarthritis, these therapies can help to improve your overall well-being. By combining massage therapy and dry needling, you can help to reduce pain, improve circulation, and promote healing. So, if you're suffering from knee pain, our team is here to help. Book your first appointment to get your treatment plan started today. With regular therapy, you can help to reduce pain, improve mobility, and enjoy a more active and pain-free life. Improving circulation is an important factor in helping sore, tight, and tired muscles recover faster. This is because good blood flow is essential for delivering oxygen, nutrients, and hormones to the muscles and removing waste products. When circulation is poor, it can cause muscle tension, fatigue, and pain, leading to slower recovery and reduced performance. Think of circulation and blood flow as the way that your muscles breathe. Circulation is also essential for activating the immune system, which helps repair damaged tissues and reduce inflammation. When the immune system is working efficiently, it can more easily break down lactic acid and other waste products that build up in the muscles during exercise, reducing muscle soreness and stiffness.
There are a number of ways to improve circulation and support muscle recovery. One of the most effective is to engage in regular exercise, such as cardio or strength training, which can help increase blood flow and improve overall cardiovascular health. Stretching and foam rolling can also help improve circulation by loosening tight muscles and promoting blood flow. As Myotherapists and Remedial Massage Therapists, we have a wide range of circulation boosting tools at our disposal.
Heat therapy, such as using a hot bath or heating pad, can also be beneficial for improving circulation and reducing muscle pain. Heat increases blood flow to the affected area, which can help relieve tightness and reduce inflammation. Finally, proper nutrition is important for supporting circulation and muscle recovery. Eating a healthy, balanced diet rich in nutrients like vitamins C and E, magnesium, and omega-3 fatty acids can help improve circulation, reduce inflammation, and support overall health. Our therapists are not able to give customised nutritional advice, but we always suggest maintaining good hydration, eating a diet full of colourful fruits and veggies, and ensuring you get enough protein - whether thats animal or plant based, we're not here to judge! In conclusion, improving circulation is a crucial aspect of supporting muscle recovery and reducing muscle pain and fatigue. Incorporating activities like exercise, stretching, massage, heat therapy, and proper nutrition into your routine can help improve circulation and speed up the healing process. Want help from our therapists? Book a time to have a treatment with us. By Peter Pascalis We know that pain sucks, right? We also know that if our body/mind didn’t produce pain we would probably not be too well or even able to read this blog right now. You see pain serves us by alerting us that there’s something wrong which requires our attention. So, we understand that pain is an important function for our survival and for health but when does pain become a pain in the proverbial? Well, most people who suffer from chronic pain would understand the reality of having to experience discomfort daily. For others it might come and go, but regardless of its presentation something interesting happens in the body when pain evolves from purely alerting us of harm, to becoming the harm that we perceive to be threatening our survival.
We call this chronic pain but also pain which is mediated from our brains. That’s not to say that pain exists only in our brains because obviously when some part of our system is injured there’s a legit reason for having it. The processing of pain occurs in higher brain centres where our values, beliefs, understandings, expectations and experiences exist. This is where we give value to the threat: when will I be able to swim or run again, and what will this mean to my fitness goals? “Oh God I’m going to put on so much weight”. This leads us to catastrophize, and this adds further negative input into an already sensitised nervous system. Fortunately, there are solutions to reducing the likelihood of acute pain progression and that’s where physical therapy can help. Using various treatments, manual therapy can change the way our brain perceives threat by decreasing the sensory stimulus it receives. The mechanism by which this is done is by the stimulation of fast acting sensory nerve fibres which intercept the pain signals from the slower conducting pain sensing nerve fibres. By modulating pain signals, we lower the volume on those painful stimuli which can reduce the level of pain experienced. The mechanisms by which manual therapy creates changes to the neurophysiological system are:
This provides us with a window to which we can address altered muscle and postural imbalances aiming to resolve what led to the pain appearing in the first place. Myotherapy is a holistic manual therapy approach for the treatment of painful musculoskeletal conditions which considers the mechanism of pain and provides tailored solutions for its treatment and its resolution. As therapists we use the above concepts to help change your pain experience through hands on therapies, tools like cupping and needling, exercises and modifications to your daily activities. If you are experiencing pain and are looking for a solution out of it now, we are here to help. Book your consultation and treatment with any of our therapists and we will guide you through a treatment plan customised for you and your specific circumstances. By Jacqui Mulholland There is a lot of focus on performance and energetic output and working towards aspirational goals. Whether personally or professionally. We see it in the workplace, in sports and the fitness industry, we see it in education and even in the way we conduct ourselves in our relationships and the way we parent. The harder you work, the better the result, and the faster you move and the more you push yourself, the faster you will get those results or that desired outcome. However we must remember that when we are talking about controlling and managing outcomes, when it comes to our health and wellbeing, and the health and wellbeing of others, we cannot control everything. At some point we will experience set backs, obstacles and challenges that we didn’t foresee and that we need to navigate our way through. As we adjust to these challenges, our vision for our desired outcomes may need to change also. Meditation is less about achieving an outcome, and more about easing into presence without expectations or a destination in mind. Why then is meditation a practice that is useful? Because it teaches us to let go of the need to control the outcomes, to accept things as they arise and befriend our emotions as we experience changes. Learning how to be still and calm in the midst of discomfort and stressful situations. Reminding us of the impermanence of everything.
How often do you sit and just listen deeply to your body, your sensations, your moods, your thoughts & feelings, your energy and breathe and BE with it? Sounds simple enough, and yet it can be a challenge in itself to get used to the idea of not having to do anything or achieve anything. It goes against everything we are conditioned to do, against the culture of ambition & striving to be better. How would it be to simply listen, to feel, and to gently respond with kindness and compassion towards yourself whatever you’re feeling? What if as you are experiencing a difficult stressful moment in your life, you remember to be present with what you are feeling, to respond to your needs in the moment, to remember to breathe and ground yourself before reacting? How might this change your life? The way you respond to your family, friends, colleagues, children, or partner. Having a respectful and compassionate response to yourself first enables you to express yourself with greater empathy and non judgement and recognise our common humanity. Whilst meditation and in particular mindfulness meditation is known to benefit focus, productivity, mindset & alertness. There are numerous other benefits that you might be surprised to discover. Emotional regulation & resilience, kindness, empathy, compassion, flexibility, creativity, connection, improved sleep, improved health, pain management, spiritual development. A healthy body includes a healthy mind. Culturally we are encouraged to invest a lot in our physical health, our fitness and knowing about good nutrition and there is a lot of awareness about the known benefits of maintaining a physically healthy lifestyle. What are we doing to train and maintain our mental health fitness? I’m sure you are aware of how common mental health conditions have become, and how challenging it can be to get the right help, not to mention the cost and time investment. Did you know that meditation is something that doesn’t take a lot of time and that can increase your overall general wellbeing as well as your mental health, and you can start today?! You do not need to be religious, spiritual or even have a lot of spare time to begin a practice. All you need is 10 minutes a day to start a habit of checking in, breathing, becoming aware of your senses and your environment, and grounding yourself. The simplest way to begin is by practising mindfulness. A simple definition of mindfulness is: Paying attention to & observing the present moment without judgement. So this also means learning to focus your attention on what is happening around you and within you, rather than thinking about or focusing on anything that is not part of your immediate experience. If thoughts of the past, or thoughts of the future, any stories in your mind that take you out of the present moment awareness, you just gentle gather your attention again and return it to the present moment. Some people like to return to their breath, as a soft landing place to rest in the present, some people like to return to the sense of sound (using music or nature sounds to help maintain that focus). The best thing is, you can experiment with different aspects of the present and find out what works best for you. You might use sensations to come back to, the rise and fall of your chest with each breath, you might use a visualisation such as a colour or image to return to. You can use a mantra, a phrase or positive affirmation or perhaps a simple word to repeat in your mind to return to over and over again. One thing to remember while you are practising, that your mind is meant to wander many times during a practice session. This is normal, this is the practice. Once you have become aware that your mind has wandered, you catch it, recognize your thoughts have wandered, and you gently & kindly bring them back to the present. Over time, this may become easier as you train your mind and strengthen this process of coming back to the present. You may begin to notice that you are able to stay present for longer and with less and less effort. This practice of mindfulness meditation may begin to open up a sense of stillness and spaciousness that can be observed and felt as you rest in present moment awareness. As you practise this in meditation, you also may begin to notice that you can naturally come back to presence and that sense of calm and peacefulness more frequently throughout your day. This is why the practice of meditation is important to continue and maintain regularly. Because the real results can be felt as you are going about your daily life, with more ease and less stress and mental drain. You notice when you need to take a break and you respond to your needs with more kindness and compassion. If you would like to learn more about how to start a regular practice, I am offering 1:1 coaching (online) to help get you started and guide you through the process and help you address common obstacles and challenges and this will greatly increase your chances of maintaining your practice, by giving you a strong foundational understanding of mindfulness and meditation with a personalised support program. Another wonderful way to get your practice started is to join a meditation group where you can connect with others who are on a similar journey. From February 6th, I am running a women’s only meditation group fortnightly on Monday evenings at 7:30pm for 60 mins. The session includes, a guided meditation, sharing and discussion time and some helpful tips and techniques that you can continue to practice at home. Visit https://www.shinemeditation.com.au/meditation-sessions to learn more about the meditation sessions I have on offer, or ask me next time you're in the clinic. We're excited to welcome our newest Remedial Massage Therapist, Peter Pascalis, to the team! Peter has been a Remedial Massage Therapist for over 10 years, and in his time as a therapist he's worked in a variety of clinical and sport team settings, including 8 seasons with Dingley Footy Club.
He's also studied for his Bachelor degree in Myotherapy at Endeavour College of Natural Health. He has just completed the very last components of this 3 year degree this month, meaning once his paperwork comes through he will officially be a Myotherapist! Peter impressed us with his knowledge and skills in assessment and treatment of pain and sport injuries. He has a great deep tissue massage style for hands on pain relief, and is excellent with his use of cupping and dry needling to get quick changes to painful and tight areas. He also brings a great wealth of home care exercise ideas, and we all know that the work you do at home is really where the magic happens in your recovery! You'll find appointments with Peter available on Mondays and Wednesdays 12.30pm-7pm, Thursdays 3pm-7pm and Saturdays 9am-1pm, starting from today! Book a time with him and let us know what you think of our new recruit! |
Meet Our Team
We have a team of great practitioners available 7 days a week at our Rowville clinic. Archives
March 2024
Categories
All
|