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3 Minute Mindfulness using E.S.P technique

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“The little things? The little moments? They aren’t little.” – Jon Kabat-Zinn

3 Minute Mindfulness using E.S.P technique

• Thrive Life Center file://central.pima.gov/Centralfs/HTH_users/u107453/My%20Pictures/logo-new-Thrive.webp

IMAGINE  you are focused, relaxed and fully present. Some people might get a visual of a person meditating. Thankfully, I have been able to maintain in a mindful state without setting aside time just to meditate. As a new mom and a physician, I needed to be innovative with my mindfulness practice using ESP technique. Its not that kind of ESP! ESP stands for Eating, Showering, Peeing and Pooping. YES! All those essentials that we do on a daily basis. What is mindfulness? To keep it super simple (KISS), mindfulness is being fully aware of your 5 senses without judgement. You simply observe. What am I seeing, hearing, tasting, smelling and touching?

When you’re in the shower- you are just in the shower

  1. As you turn on the knob for water, imagine that you are closing the door for thoughts- like events during the day and your to do list. You can re-open this after you turn off the knob.
  2. Engage your 5 senses- Feel the warm or cold water, hear the water splashing, smell the fragrance of the soap, see the water sliding on your skin
  3. Inch by inch soaping the face or any 1 body part while engaging 5 senses

Brief mindful practice has been shown to improve general wellness even in stressful situations. A recent research done on nurses and nursing assistant perceived its benefit for themselves as well as for others in the  following areas: relationship to self and family, ability to focus, teamwork, decreased stress, improved attitude, and increased compassion toward patients. There are numerous studies that shows improvement in depression, PTSD, stress, sleep and weight management.

But…. DO NOT FORGET THE MOST IMPORTANT RECIPE for THE ESP technique..

1.Do it with Kindness 2. Do it with Self-LOVE 

Now go and have your three minute vacation using E.S.P!

3 Minute Mindfulness using E.S.P technique • Thrive Life Center Reference: https://www.ncbi.nlm.nih.gov/pubmed/30320655

 

 

 

How Sound Can Help Our Bodies Unwind and Relax

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You are listening to the radio and you hear one of your favorite songs; what do you do?  Do you turn the radio up or do you sing along with the song? Do you feel yourself smiling or tapping to the beat? One or all of these reactions to the song are normal. When we hear music we enjoy, we feel uplifted. It makes listening to annoying sounds such as traffic, office machinery, or hearing a crying baby become much more tolerable to us. It all relates to how our bodies interpret the sound as either being pleasant or awful. 

When we listen to sounds or music that is pleasant, the body relaxes and releases various hormones. One of the happy hormones is oxytocin. It is also associated with feelings of love; that warm gooey feeling. Hearing our favorite song or listening to mellow music, releases this oxytocin and increases our joyfulness. The other happy hormone involved when listening to music is dopamine, a neurotransmitter that drives our brain’s reward system. When we activate dopamine in our bodies, it improves our overall well-being.

Music also changes our nervous system. When we hear pleasant music, the brain motivates and rewards neurological pathways with positive emotions mentally linked to that music. Why is this important? Medical research shows this pattern results in the body leaving the sympathetic mode and entering parasympathetic mode. In other words, our bodies escape fight or flight mode and relax from life’s stresses. So how does this research factor into Vibrational Sound session or a Sound Bath experience?

The key to both of these modalities is the vibrations of sounds that are either heard or felt by our bodies. In a Vibrational Sound session, the vibrations of the Himalayan bowls work on the bodies muscular and nervous systems. They physically reduce tension held in muscles and often mentally calm our brain. During a sound bath, everyone listens to the different sounds from the instruments and some people also feel the vibrations. Most people feel rested after the experience and some people feel physical changes to their bodies too.

                                                                                                                                  Serenity Holistic Touch 

                                                          To schedule an appointment call/text Lisa Westrick at 520-226-5953 or email lisa@serenityholistictouch.com

 

Who Knew?

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Many mothers-to-be have unanswered questions when it comes to oral health during pregnancy.  Confusing information sometimes implies that dental care is
uniquely separate from medical care and say that women should wait until after delivery to see a dentist. Yet others believe that oral x-rays are harmful during pregnancy, which is also incorrect. In a recent study, Cigna, a reliable source, “found that pregnant women aren’t getting the dental care they need. More than 33%     of expectant mothers haven’t had a dental exam in over a year.”

What we do know is that pregnant women experience constant hormonal and physical fluctuations, which impact the entire body. This may cause the gums to
feel more sensitive, increases the risk of gingivitis, and possibly other gum disease.  Many women may not realize that the oral bacteria not only affects the mother’s mouth but it is transmittable and may affect the baby’s chances of getting cavities. Cigna stated, “Some studies show that pregnant moms with gum disease may actually deliver prematurely or deliver a baby with a low birth weight.”  The scariest thing about gum disease is that it is not always painful or noticeable to the untrained eye.  They also found that, “of the women who don’t receive dental exams during pregnancy, a staggering 76% suffer from oral health issues like toothaches and bleeding gums.  These symptoms are your smile’s way of asking for help, and it’s imperative that you respond. Whether you think something may be wrong, or are just embarking on your pregnancy, a dental exam – (or screening) is a great plan.” Cause [https://www.macombsmiles.com/pregnant-women-skipping-dental-exams/]

Unbeknownst to mothers, fathers and other care givers, there is evidence that infants and children often acquire cavity causing bacteria directly from mouth to mouth saliva exchange. Examples include; kissing the child directly on the mouth, or hands which go into the child’s mouth – it is better to kiss them elsewhere.  Often when the child drops pacifier, spoon, etc., it is thought by many as safe and convenient to simply cleanse via the parents mouth. This along with pre-tasting or sharing utensils are means of transferring the bacteria from person to person.  Just as pregnant women have regular medical appointments during and after gestation, it is important that the “mother to be”, have a dental screening or exam as well. 

The Pima County Health Department’s First Smiles Matter program, funded by the First Things First, Pima North  & South Regional Partnership Councils, offers free, quick, and convenient oral screenings to all pregnant women and children 0-5 years of age in Pima County, regardless of socio-economic status.
Call us to schedule free screenings for your our your organization (520)724-7902.

Healthy Goal Setting 2020 with Dr. Tompkins

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So, you’ve set a new year’s resolution? Then I have a question for you; looking back, how often have you accomplished your resolutions? Really be honest.  I asked this question because for 90% of people, 90% of their New Year’s resolutions fail. In fact, about 85% of all the failed New Year’s resolutions are happening within three weeks of setting these resolutions. Sadly, it’s almost like you’re destined, absolutely destined to not accomplish your resolution. That’s a problem, and something has to be done about it. The only way ongoing change is going to happen is if we commit to doing something other than just making a new year’s resolution. You say that you are committed, and what that means is you’re going to do things differently. In these videos, I’m offering you the tools needed to have a healthy year in 2020.

  • In this first video, let’s explore Why Our Resolutions Fail.

  • So why not use Smart Goal Setting to achieve a Healthy 2020

  • Now let’s look at 6 Important Elements that will develop Better Health.

  • Taking time for your health will result in healthy outcomes.

  • Think about challenging yourself by Setting an Unrealistic Goal, to motivate yourself.

Know that I believe in you. I’m excited to see your results, as you accomplish your New Year’s resolution to having a happy and healthy life. No pressure, when you apply the information in these five videos, it’s going to make a difference in your world. I wish you a healthy and happy new year. As we go through the year, we’re going to be producing content that is going to encourage you in your journey. We want to help you feel better, and achieve your goals.  Visit me on my website: https://tompkinschiropractic.com/ in the contact tab, and tell me about the goals that you have accomplished.

12 Days of Postpartum Care

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Are you pregnant? Recently delivered? Need some extra support?

                                                            OR

Are you looking for the perfect gift for PARENTS-TO-BE this holiday season?

LOOK NO FURTHER!

HIRE an in-home MOTHER-BABY-FAMIILY, After Baby Consultant, RN,                      

Postpartum Doula & Lactation Educator expert to give you a little extra TLC.

Feel Free to sing along

On the first day home from delivery, my After Baby Consultant gave to me:

Non-judgmental, agenda free support

On the second day home from delivery, my After Baby Consultant gave to me:

2 hours of UN interrupted sleep

On the third day home from delivery, my After Baby Consultant gave to me:

3 pillows & 3 tips for breastfeeding support

On the fourth day home from delivery, my After Baby Consultant gave to me:

4 burping positions for baby

On the fifth day home from delivery, my After Baby Consultant gave to me:

5 S’s (Swaddle, side/stomach lying, sushing, swaying/swinging and sucking) to help calm the baby

On the sixth day home from delivery, my After Baby Consultant gave to me:

6 feeding/hunger cues to look for

On the seventh day home from delivery, my After Baby Consultant gave to me:

7 steps to safer sleeping with newborn by LLL

On the eighth day home from delivery, my After Baby Consultant gave to me:

8 signs & symptoms to look out for if baby becomes sick

On the ninth day home from delivery, my After Baby Consultant gave to me:

9 self-care tips

On the tenth day home from delivery, my After Baby Consultant gave to me:

10 community partner referrals

On the eleventh day home from delivery, my After Baby Consultant gave to me:

11 tips for baby proofing your house

On the twelfth day home from delivery, my After Baby Consultant gave to me:

12 encouraging phrases to build parents up along their parenting journey

 Call Colleen today to book your FREE consultation and learn the many ways              

she can help your family transition.

520-440-846 or check out her website at www.yourfamilysjourney.com

 I hope your HOLIDAY season is blessed with love, laughter, good health and abundant blessings.

Not-So-New Methods To Help Breech Pregnancy

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You’re nearing the end of your pregnancy. The room is done, you’re excited about the new addition to soon arrive to your family. You’ve tried to do everything right to make sure that you have a healthy labor and delivery and new baby. The last thing on your mind is a breech pregnancy.

It’s nearing the end of your pregnancy. The nursery is ready and you’re excited about your family’s soon arriving addition. You’ve been careful to do everything to be sure that you have a healthy labor, delivery and new baby.
But at the visit with your Midwife, you find out that baby is in a breech position. Quite naturally, you begin to worry, because you understand that if the baby is not in the proper position, your delivery can be more difficult. Are you now required to opt for a C-section?

No one wants that.

Or when the ECV (external cephalic version) is recommended, you begin to feel anxiety because you have heard of the discomfort of physically moving baby into position.

But there is good news! 

The Webster technique developed quite some time ago, has given moms with breech pregnancies renewed hope for a safe, non-invasive way to help baby to turn. Pediatric trained chiropractic offices can perform the Webster technique, to help align the pelvis, allowing baby to move normally and eventually placing itself in the right head down position.

At Tompkins Family Chiropractic, we’ve been providing the Webster technique for the last 15 years. If you are dealing with a breech pregnancy, come to our office and we’ll be happy to help you to have a safe, healthy pregnancy and delivery.

Dr. Tompkins Adjusting a Pregnant Mom
Chiropractic adjustments for pregnant women are gentle and effective.

For More Information On Breech Pregnancy

And if you want more information. Read our blog post 11 Natural Ways To Turn A Breech Baby to find out other ways you can help you and baby.

Dr. Emil Tompkins is a Tucson Family Chiropractor who has been serving southern Arizona families for the last 15 years. Providing care for pregnancy, infants, ear-infections, tongue tie, ADHD, back pain, migraines, and more. Call us at 520-572-2596 or go to our website to schedule an appointment with Dr. Tompkins.

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