Do you or someone you know seem to focus on what is missing or difficult despite many positive things in your/their life?

The first person comes from a place of gratitude and appreciation while the latter is about holding a grievance or anger.

There are multiple benefits to having a gratitude practice. Research suggests it can improve sleep¹: decrease inflammatory markers and increase heart rate variability²: it can enhance your sense of well-being and provide interpersonal and emotional benefits³.

When we develop a sense of appreciation for those around us and cultivate a sense of gratitude for life itself, we are relieved of the burden that comes with seeing ourselves as ‘victims,’” writes Greg Krech in Gratitude, Grace and the Japanese Art of Self-Reflection.

Krech calls this state of appreciation “grace,” a term used in many religions. However, grace as a practice is not a belief as much as a shift in thinking. Or as Krech puts it: “It’s the difference between seeing life as an entitlement and seeing it as a gift.”

However it is practiced, gratitude isn’t a blindly optimistic approach in which the bad things in life are whitewashed or ignored. It’s more a matter of where we put our focus and attention. Yes, pain and injustice, and cruelty exist in this world. But when we focus on the gifts of life, we gain a feeling of well-being. We often feel more energized to reach out and help others; we feel we have some power to positively affect our world. This again leads to a feeling of well-being…and gratitude. It’s a self-sustaining cycle!

Here are some simple, effective gratitude practices. Find one or more that resonate with you and give it a try for at least 2 weeks and see how you feel.

Every evening, think of 1-3 things you are grateful for. You can write them down if you prefer.

Weekly, write down everything you are grateful for and see how you feel in your body. Notice how you feel emotionally as well as in your physical body.

Verbally express feelings of appreciation to loved ones or friends.

Remember someone that helped or influenced you like a teacher, mentor, co-worker, pet. Recall how they made you feel good.

I hope you find this helpful. I would l love to hear about your experience practicing gratitude.

1. Jackowska M, Brown J, Steptoe A. The impact of a brief gratitude intervention on subjective well-being, biology and sleep 2015; 21 (10): 2207-17
2. Redwine L, Henry BL, Pung MA, Wilson K, Chinh K, Knight B, et al. A pilot randomized study of a gratitude journaling intervention on HRV and inflammatory biomarkers in Stage B heart failure patients. Psychosom Med 2016; 78 (6): 667-76
3. Robert A Emmons   , Michael E McCullough. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol 2003; Feb;84(2)

Emotional learning and memory take place in the amygdala which is part of the limbic system in your brain.  The limbic system has a direct effect on various chemicals for example cortisol & adrenalin as well as hormones in your body.  When you inhale an aroma it travels by way of the olfactory nerve pathways directly into the limbic system and amygdala.  This immediately evokes memories and emotions before you are consciously aware of them.  It totally bypasses your cerebrum which is your conscious thought center in the brain.  Where smells are concerned we react first and think later.  So inhaling a pleasant aroma can help you shift your mood in just 1-2 minutes!!

For example, have you ever walked into a shopping mall, smelled fresh cookies baking, and immediately had memories of you and a family member baking together accompanied by a sense of love or warm fuzzy feeling?  That is because it is imprinted in your amygdala.  I have always loved gardening and keep a few aromatic plants in my yard.  Gardening calms me and helps me to feel grounded and centered.  When I smell a floral oil such as ylang ylang, jasmine, or rose I feel my body starting to relax and my distress starts melting away.   Now I’m not saying all your anxiety or stress magically disappear but it will take the edge off,  break the fight-or-flight response and enable you to think more clearly

All you have to do is take 3-4 deep inhalations directly from the bottle whenever you feel anxious or stressed.  You can also put a few drops on a cotton ball or tissue, place in a plastic bag to take with you and use throughout your day.  Another option is to diffuse it in a room with an ultrasonic diffuser.

Below are just a few oils that are calming to the nervous system which helps in alleviating anxiety and stress.  Remember your emotional response to any oil depends upon your unique life experiences and chemistry.

Lavender – Lavandula angustifolia*        Marjoram – Origanum majorana

Mandarin – Citrus reticulate*          Roman Chamomile – Anthemis nobilis*

Rose – Rosa damascene                Ylang Ylang – Cananga dorata

Frankincense – Boswelia carteri

* I recommend these oils for children because they are very mild and children usually love their aromas.  They are very effective for adults too.

If you would like to find the specific oils your body wants to ease anxiety and/or stress contact me for an aromatherapy session.  Not sure this is for you?  Click here to schedule a free 30-minute consultation with Laurie.

However, when we have multiple deadlines, never-ending deadlines or we stay in survival mode once the threat is gone, we can cause all sorts of chaos in our body, mind, and spirit.  Stress is the leading cause of illness in the US.   It is a significant risk factor for high blood pressure, heart attack, depression and more!!  To me, stress is one of the biggest PAINS because it affects your physical body, emotions, and mental status.  Women are more prone to stress because they usually are taking care of everyone else.  According to the National Institute of Mental Health women are twice as vulnerable as men to many stress-related mental disorders.  It can contribute to chronic muscle pain and “brain fog”. Frequently people do not even realize they are living in stress and causing harm to their body and mind.   So take this quiz and see if stress is adversely affecting you.

Are You Stressed?

1.  Do you feel fatigued or exhausted most of the time?

2.  Are you experiencing difficulty concentrating or forgetting more things than usual?

3.  Are you feeling more irritable or sensitive than usual or experiencing emotional outbursts?

4.  Are you feeling frustrated and overwhelmed, like you will never be caught up at work or home?

5.  Do you have muscle tension in your back, neck or shoulders?

6.  Are you experiencing health issues such as frequent colds/flu, stomach pain, irritable bowel symptoms or elevated blood pressure?

7.  Are you experiencing frequent headaches?

8.  Do you have difficulty sleeping at night – either falling asleep initially or waking up during the night because you can’t turn your thoughts off?

9.  Do you feel less social?  Are you interacting less with your family and friends?

10.  Do you find yourself drinking more alcohol or eating more sweets or comfort foods?

Did your results surprise you or reinforce what you already knew?

If you answered yes to 2 or more questions stress is probably adversely affecting you. I encourage you to take some time for yourself every day.  Whether it is to go work out, take a hot bath with essential oils,  walk in nature, anything that calms your mind and body.  Click here to learn and download a 5-minute breath meditation that can get you started in shifting from stress to relaxation.

If you answered yes to 3 or more questions I suggest you get some assistance in learning how to manage your stress in a healthy manner.   It is possible to have more balance and less pain from stress in your life.

Aromatherapy is one avenue that can help you feel relaxed and improve concentration in just a few minutes, the trick is finding the correct oil(s) for your unique body.

Healing Touch is a powerful therapy that produces deep relaxation, decreases physical pain, helps release old emotional wounds and promotes health and well-being.  You also learn techniques to do on yourself to stop “mind-chatter” and promote relaxation.

Guided imagery is an amazing therapy that promotes relaxation, identifies coping strategies and works with the root cause of the stress.  It is helpful in modifying behaviors and more!

Let’s plan 30 minutes on the phone to talk about how stress is affecting your life and which therapies would offer you the most benefit.    Click here to schedule your free appointment.

Our modern world bombards you with multiple stressors on a daily basis which keeps you in the stress response (aka “survival mode”).  It adversely affects your ability to reason, your digestive and immune systems, quality of sleep and ability to have compassion for yourself and others.

Benefits of being in the relaxation mode:

• think clearly and improved focused
• digestive system works better
• stronger immune system
• improved sleep
• calmer mind
• easily access emotions of empathy and compassion

By inhaling relaxing essential oils such as ylang-ylang, orange, roman chamomile, or lavender to name a few you will enhance the relaxation effect.

You don’t even have to sit still in order to meditate.  You just need to be in the present moment and not thinking about the past or the future.  You can do a walking meditation.  Whether your outside, inside a building or out in nature enjoy and observe what is happening in the moment.  Don’t think about your to-do list, what happened last night with a family member or what you should wear to that presentation. We can all learn a lesson from our pets, they live in the present (see photo).  Here is a healing touch technique called mind-clearing that can be an active meditation – my gift to you!

Now the mind is tricky and thoughts will come in while you are meditating but just gently release them and come back to the moment.  You see you don’t have to be perfect when you meditate!  Just not dwelling on those thoughts and coming back to the present still elicits the relaxation response.  So don’t give up just because you can’t keep a clear head. 

My second gift to you is a 5-minute breath meditation download that you can do anywhere.  I love doing this when I am out in nature to really feel the energy of the environment.  It is super calming for me.

Some great times to meditate are:

• When you first wake up in the morning
• on your way to or from work (if you take public transit or carpool)
• break or lunchtime
• after arriving home
• just before bed to relax and clear your mind.
• whenever you choose to take time for yourself it is a good time.

With repetition, your body recognizes the 3 signal breaths and that alone can start to put you into a state of relaxation.

You can’t go wrong trying this!  I would love to hear how you feel after completing this meditation.

I was so depressed about it but couldn’t tell anyone because I felt ashamed. Now some of that was probably hormonal but I definitely was questioning my ability to be a good Mom. I asked myself why couldn’t my body provide for her, what was wrong with me? She did nurse some but not long enough to get the amount needed to nourish her. I felt like I had failed my daughter because formula was not as good as breast milk in regards to making antibodies and boosting her immune system.

Once she started gaining weight and smiling the thoughts of failure started to fade away. She was a healthy, growing, beautiful baby. That is what mattered, not whether she got that way by nursing or taking formula.

Many times we are our own worst critic. No one else thought I was a bad Mom, inadequate or a failure, it all came from within me. This is a common theme with many clients. The woman that comes to me stressed out and feels like a failure because she can’t juggle everything she thinks she should be able to. The woman that is stuck in grief from yet another failed relationship. Another example is a woman with chronic pain that can no longer work and feels like she failed herself and her family.

My 5 step system helps you to clear out the old trauma and negative story. I guide you in discovering new insights, finding peace and improved confidence. Yes sometimes we do actually fail but finding the lesson in it makes it positive and of value. If you are suffering with pain from a failure story I can help.   I work with your body, mind and spirit to heal physical and emotional pain. Contact me for a free 30 minute consultation.

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain. She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.

The first or root chakra relates to vitality, the life force, being grounded, forward movement and stability. It also relates to the hips, legs and feet of the physical body. The clients that come to me for guidance with emotional issues include stress, depression, lack of motivation, “feeling stuck” or fear of making a desired change. The vast majority of these clients experience physical fatigue and sleep issues. Many of them tell me they feel scattered or disconnected from their body in some way. All of these are symptoms of a congested root chakra!

When I was experiencing chronic pain and started taking healing touch classes my root chakra, along with several others, were congested. I experienced fatigue and had to take a nap after work in order to function the rest of the evening. I sometimes said no to going out with friends because I was too tired. My chi or life force was not flowing well and this affected by energy level.

I was becoming increasingly frustrated at work and did not feel grounded. What do I mean by grounded? When you are grounded you feel connected to the earth, your own physical body and can focus on the present moment. I felt disconnected from Mother Earth because I was not getting outside regularly for a hike in the woods or a walk on the beach. I was having difficulty focusing at work. For example I would leave a patient’s room to get a needed supply and when I got to the supply cart forgot what I needed! My mind was wandering and thinking about what I should do next instead of what I needed now. This caused me to be less efficient and was just plain annoying.

The healing touch program taught me grounding techniques which I use on a daily basis to help keep me grounded and my energy high. In step 3 of my 5 step system I teach my clients grounding techniques and other techniques to keep the energy center open. This allows you to tap into your life force and receive vitality and healing from Mother Earth.   Opening this chakra will help you feel energized, connected and focused. Contact me to learn more!

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain. She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.

This is not unusual for women. We are the caregivers and nurturers of the family. If you are a nurse, caregiver, therapist or other type of healer it is imperative that you take time to nourish and heal yourself. This way you have more energy, joy and are more present for those you are caring for.

Caring for your physical body –adequate rest, eat right and exercise – is not enough to maintain good health. Your mind and spirit need attention too. After 30 years of nursing I was starting to burn-out, less empathetic and not looking forward to going to work. When I started taking healing touch classes they really emphasized the need for us to do self-care for our whole self – body, mind and spirit. I was taught techniques, learned about many options and given permission to take time for myself. It has really made a huge difference in my life. I wish I had known about this stuff when I was in my 30’s!

Now I meditate each morning (sometimes it is only 5 minutes) to start my day grounded and peaceful. I receive care from other practitioners such as massage and energy work once a month (sometimes I miss a month and I can feel a difference in my body) and actually schedule time to go out and walk in nature, read a book or some other activity that nourishes me. I’ve learned how to set boundaries and politely say “no”.

I have seen too many nurses and caregivers get burned-out and/or become sick because they ignore their own well-being. PLEASE DON’T do that. YOU need to be healthy and happy to continue to care for others and have a good life of your own. Step 5 in my process is Self-care is a NECESSITY not a luxury. I can help you learn how to care for your whole self and in turn you can take better care of your loved ones or clients. Give me a call 510 381-3191or schedule your free consultation.

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain. She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.

1. When you’re out shopping and can’t find the gift you want or are stuck in traffic you can use a calming essential oil such as stress away or peace and calming. The aroma immediately helps to take things down a notch or two. Then take a few deep breaths and think of something you are grateful for. All of this will stimulate your parasympathetic nervous system and help to lower your blood pressure, heart rate and stress level so you can think clearer and feel better.

2. Will you be attending a holiday gathering where you know you will run into Debbie Downer or others who do nothing but complain or see the negative in everything? Does being around those people drain you of your energy and cause fatigue, sadness or stress in you? If you answered yes you need to protect yourself and your energy field. This can be done by using essential oils topically or by placing them in your energetic field. White Angelica is an oil blend that protects you from negative energy and helps to clear your field. I frequently use this before sessions with clients to be sure as I am clearing their field I do not take on any of their stuff. I love my clients and I don’t want to take on any of their stuff – I have enough of my own!

If the gathering is in your home you can diffuse an uplifting oil like orange, nutmeg or the blend of    Christmas spirit. This will assist you in staying relaxed and positive plus those “downer folk” will also receive a lift. You might be surprised by what happens!! De sure to use a cold air or ultrasonic diffuser. DO NOT use the type where water and oil are in a glass holder with a candle underneath. It gets too hot and destroys some of the oils healing properties.

3. You can also engage your mind using imagery to stay healthy and happy this holiday season. Imagine yourself being healthy, energized, moving without pain and no stress. FEEL what that would be like, SEE what you would be doing, LISTEN to the sounds around you in that space. This will help to boost your immune system and instill happiness.

If you want to know what oils are the best for YOU, need assistance in managing your stress or want to experience imagery and receive one on one instruction contact me via phone 510 381-3191 or email.

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain.  She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.

The good news is that studies show people who express gratitude have a better quality of life, experience less physical symptoms, have less illness and better relationships. “Gratitude research is beginning to suggest that feelings of thankfulness have tremendous positive value in helping people cope with daily problems, especially stress,” says University of California Davis psychology professor Robert Emmons.  Stress can also increase pain due to its chemical reactions in your body.  By reducing your stress your pain can decrease and gratitude can be a helpful tool.  When I work with clients I give them a pain journal so they can track their progress and which techniques have the most positive impact for them.  I have now incorporated gratitude as part of the process.

I first experienced the power of this concept when taking a class years ago. One of the assignments was to find 5 things every night that we were grateful for, no matter how small or mundane it may seem.  I made sure I wasn’t just repeating the same things every night to. For example one night I was grateful for 1)  the hammock in the backyard, 2) that my daughter had cleaned the kitchen without being asked ,3)  how nice my soft bed felt, 4) fresh fruit from the Farmer’s Market and 5) my husband.  What I found was even when I had a “challenging” day stating what I was grateful for changed my perspective and how I felt.  I still continue this ritual, every night after I get into bed I say 3 things I am grateful for and go to sleep in a positive state of mind.  Now I am not saying you should never feel sad or angry but finding something to be grateful for especially when challenging situations arise will do wonders for your health, quality of life and pain control. So I want to invite all of you to try the gratitude exercise for 1 week and see how you feel.  I would love to hear what happens for you.

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain.  She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.

Imagery works with the part of the brain that uses symbolism and images much more then language. It engages the right side of the brain which is responsible for intuition and stores your memories, values, beliefs and emotions (subconscious mind). It is the emotional part of your nervous system. You use imagery every day and the most common way people engage it is by worrying. This starts the stress response in the body which over time can lead to illness and disease. However if you change your thoughts to calm, relaxing, happy ones your body goes into the relaxation response.

An excellent illustration of the mind/body connection is the placebo effect. This means physical changes happen in the body because of a belief, not because of a substance. Medication trials often compare the drug to a placebo because the effect is so powerful. Anywhere from 1/3 – 2/3 of the placebo group subjects experience a positive effect even when told it is a placebo! Research has found that placebos result in measurable effects in the brain and relax muscles and nerves to bring pain and symptom relief to patients. So while the placebo effect is indeed in your head, it’s not just psychological.

So let’s use this power to alleviate pain naturally. When I work with clients’ doing imagery I help them get into a relaxed state and then focus their attention on the pain issue by allowing an image to form that represents the pain. We then explore what the pain is trying to tell you. Another technique is to image yourself well, what would that look and feel like. It is important to incorporate all the senses during imagery to make the experience seem as real as possible. This therapy helps clients get to the root cause of the problem and is solution oriented. It does not just cover-up your symptoms like many medications do. With proper guidance your mind can be a powerful ally in relieving all forms of pain.

As an energy worker, I believe there should be some sort of exchange between people so this content is not for free. If you found it valuable, in exchange for payment, I ask that you do one or all of the following: 1) Share it with at least 2 people on Facebook, via email or any social media of your choice.   2) Answer the question or leave a comment.

Laurie Ratto, RN, BSN, Speaker, HTCP, CCA has 30+ years’ experience helping people to heal from physical, mental , and emotional pain. She provides a safe, nurturing space for women to release fears and self-doubt, what spiritually ties us to pain. Laurie Ratto specializes in complementary medicine, as a holistic healer, she keeps her RN certification current because she understands the power of balance as we heal.