Activating the Ear: Auricular Acupuncture

Auricular acupuncture is the practice of stimulating specific points along the outer ear, and is viewed as a full body approach to healing. Commonly used to treat insomnia, anxiety, stress, or addiction, regulate the nervous system, and support bodily functions, it is a non-invasive and gentle treatment that offers numerous benefits. Each point is believed to be connected by nerves and reflex pathways to different parts of the body, like the head, heart, spine, liver, stomach, and practitioners will use fine needles, tiny metal balls, ear seeds, or gentle electrostimulation as techniques to treat a patient’s specific needs. This acupuncture technique is gaining popularity in both Eastern and Western health traditions by combining the knowledge of traditional ear mapping with modern neural connections.

Source: TCMstudent.com

How it Works
Cranial nerves like the vagus nerve, trigeminal nerve, and facial nerve all have branches that reach the outer ear, and when they are stimulated, parts of the brain that regulate mood, stress, pain perception, and bodily regulation are stimulated. Stimulating points on the ear sends neurological signals through the nervous system, switching into a parasympathetic state, which promotes rest and relaxation. Endorphins are released that reduce pain and discomfort, and enhance feelings of well being. Released neurotransmitters and hormones regulate mood, sleep, and appetite, and stimulation of the vagus nerve balances heart rate, digestion, and inflammation.

Physical and Mental Ailments
Auricular acupuncture is beneficial for individuals seeking a natural treatment with minimal side effects, those healing from trauma, grief, or addiction, those experiencing chronic tension or burnout from a high stress lifestyle, or those with hormonal imbalances.

● Stimulating the musculoskeletal points relieves inflammation that causes back pain, sciatica, or joint discomfort

● Treats migraines and tension headaches

● Eases symptoms like bloating, gas, or sluggish digestion

● By shifting and balancing hormones, symptoms of menstruation and menopause are lessened

● Stimulating facial nerve points releases jaw clenching and treats TMJ

● Certain ear points reduce the fight-or-flight response, easing feelings of anxiety and panic attacks, and encourages relaxation

● Feelings of depression and low mood can be eased by balancing serotonin levels

● Physical aid for processing and regulating emotions

Benefits

● Relief from chronic and acute back, joint, or muscular pain

● Reduced anxiety and stress

● Improved, more restorative sleep

● Enhanced focus and mental clarity, reduced brain fog

● Support through addiction or withdrawal by easing cravings during recovery

● Regulates digestion and metabolism, aiding in weight loss and management

● Increased blood flow and circulation

Home Practice
Stimulation of auricular points can be self administered at home through the use of ear seeds and an ear acupressure point chart. Ear seeds are tiny balls made of either a plant called vaccaria or metal, and are adhered to ear acupressure points with tape. They are then gently pressed throughout the day to stimulate the points, and are often used after an acupuncture session to prolong the healing effects. More accessible points to reach include the Ear Shen Men, which calms the mind, eases anxiety, aids in better sleep, and lessens stress, and Point Zero, which balances the body’s energies.

Whether applied with needles or ear seeds, stimulation of points along the outer ear can provide immense relief from physical, mental, and emotional ailments. TCM teaches that pressure points connect the body through nerve pathways, and activation of certain points can bring your body back to balance. With a detailed chart or with a practitioner’s help, this practice is accessible to anyone and can be self administered.

References

● https://burlingtonacupuncture.com/health-well-news/auricular-acupuncture-what-it-is-and-why-is-everyone-talking-about-it/

● https://acaacupuncture.com/auricular-ear-acupuncture-what-it-treats-how-it-works-and-who-its-for/

● https://www.emmaquine.com/auricular-acupuncture

● https://www.alldeepmassage.com/ow-give-yourself-ear-acupressure/

Choosing a Massage for Better Peace of Mind

Mental wellness refers to a state of emotional and psychological balance where individuals feel a sense of contentment in their lives. They have developed a resilience to the stresses of life and can take whatever comes their way. This is a state that takes effort to achieve, and there are many tools out there to explore. There is a common misconception that massage therapy is a “treat yourself” type of service, reserved for special moments of relaxation or bouts of pain. Contrary to this popular belief, regular massage offers so many more benefits than just relaxation and physical relief. Stress, anxiety, depression, and many other feelings and conditions that affect our mental health greatly benefit from regular massage.

Mental Benefits of Massage

Stress is a regular part of life, and managing that stress can be difficult. Not only is the actual massage beneficial, but the usual environment provided during the service is often intended to heighten relaxation and peace. These spaces are safe, quiet, clean, and pleasant. Aromatherapy can be used to further relax, and calming, often meditative music will play. The lights will be dim, there may be a heating pad on the table to keep you warm, and your privacy will be respected. All of these touches are designed to allow the body to fully relax into the massage and relinquish any feelings of stress, anxiety, and depression that are lingering. This will allow the healing benefits to take effect. 

MindBody Benefits of Regular Massage

Reduces cortisol and adrenaline

Releases serotonin and dopamine

Fulfills the body’s need for physical contact and comforting touch

Reduces pain and tension

Improves insomnia, which improves cognitive function

Improves mood

Boosts energy

Enhances feelings of happiness and pleasure

Improves blood circulation

Delivers oxygen and nutrients to the brain

Eliminates toxins and wastes, allowing brain and organs to function at peak performance

Types of Massage and their Benefits

Swedish: Involving long, gliding strokes,kneading, and rhythmic tapping, this type of massage relaxes the muscles and releases tension. Swedish massage promotes overall relaxation, stress reduction, and improved circulation.

Deep Tissue: This type of massage targets deeper layers of muscles and connective tissues to release chronic pain and muscle tension. Deep inner work releases physical and emotional blockages, provides relief from chronic stress, and promotes feeling of mental well-being. 

Orthopedic: As a targeted approach to pain and injury recovery, orthopedic massage treats your body’s soft tissues like muscles, tendons, and ligaments, and helps individuals recover from pain and musculoskeletal issues. Pain relief can bring about feelings of better mental wellness through reduced stress and discomfort, better blood circulation, and reduced muscle tension.Orthopedic massage is a great option if you are recovering from an injury and want a gentle way to promote healing and relaxation.

Aromatherapy: The addition of essential oils to your massage will enhance the massage with the benefits of each type of oil. Lavender is known to be calming and relaxing, making it perfect for reducing anxiety and promoting restful sleep. Peppermint and citrus oils are invigorating and uplift the mood. Adding essential oils to your massage offers a sensory experience that stimulates the mind and body.

Hot Stone: In a hot stone massage, hot stones are placed on certain pain points of the body to warm and loosen tight muscles, as well as balance the energy centers of the body. The stones can also be used to apply gentle pressure along sore muscles, releasing tension and stress. The warmth of the stones is comforting and relaxing.

Craniosacral: Craniosacral massage focuses on the craniosacral system, which includes the nervous system and all membranes and fluids surrounding the brain. Using light, rhythmic touches, the therapist assesses areas of trauma or inflammation and will stimulate them to release. This type of massage is especially helpful for insomnia, depression, anxiety, PTSD, and stress. By improving the flow of cerebrospinal fluid throughout the body’s tissues, inflammation is reduced and relaxation is achieved. Tension is also released through the gentle manipulation of the fascia, or connective tissue.

While getting a massage for occasional tension or stress can help, those struggling with mental wellness may find regular massage therapy to be a great addition to their treatment plan to help them manage their symptoms. There are so many different types of massage that can provide different areas of relief, and finding the right one that caters to your individual needs could be just the thing to bring you peace of mind and body.

References

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress

https://mcpress.mayoclinic.org/mental-health/mayo-clinic-explores-the-role-of-massage-therapy-for-mental-health/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6519566/

https://www.inc.com/indigo-triplett/five-massage-therapies-that-can-create-mental-wellness.html

https://www.mentalhealthcenter.org/massage-therapy-for-mental-wellness/

https://my.clevelandclinic.org/health/treatments/17677-craniosacral-therapy

https://www.westendwellness.ca/blogs/craniosacral-therapy-does-it-work-what-are-the-benefits#:~:text=Benefits%20Of%20Craniosacral%20Therapy,%2C%20neck%2C%20and%20nervous%20limitations.

Creating a Meditation Routine

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Buddha

Mental health is just as important as physical health, and meditation can help shift your focus from physical to mental. A lot of people think they wouldn’t be ‘good’ enough or that their mind is too busy to meditate, but this is exactly why we meditate. It’s similar to if someone were to say they ‘aren’t flexible enough for yoga’. One of the reasons we practice yoga asana is to become physically flexible. There is never a ‘good’ or ‘bad’ meditation session, “there is only awareness and non-awareness or distraction and non-distraction” (Headspace).

Meditation can be intimidating at first, and there are many stereotypes and myths that come with the practice. Like, meditators sitting perfectly cross-legged with a stick-straight back and incense burning in the background…all while experiencing an “empty” mind immediately. The truth is, meditation is a life-time journey with insight gained over time and there isn’t a one-size fits all option. As a beginner, it is normal to feel sleepy, bored, fearful, anxious, frustrated, or resistant. Because the mind is used to being busy, meditation is a skill developed over years of practice that takes perseverance, discipline, and time.

Although there are undeniable benefits to starting your day off with meditation, it can be done at any time of day — it just depends on what works for the individual. Mornings are usually more quiet and your mind hasn’t been saturated with your list of to-dos or anything that is going on in the world. Allowing yourself this space in the morning ensures that other activities and tasks throughout your day will not interfere with your meditation practice.

So, how can you start your meditation practice?

1. Start small and find the time — meditate for short periods of time and take it day-by-day. It is more important to sit down for a shorter period of time a few times a week vs. jumping straight into an hour-long practice daily. Start with 3-5 minutes and begin adding more time as you get more comfortable.

2. Link your meditation practice with an automatic activity — wake up, go to the bathroom, brush your teeth, wash your face, then meditate. Use the time you would be scrolling on your phone in bed to set your day up for a clearer, calmer, and more compassionate mind.

3. Guided meditation — guided meditations are helpful for establishing confidence through the use of visualizations, body scans, mantras, and breathing, mindfulness-based, or relaxation techniques.

4. Create a sacred space — in theory, one should be able to meditate in any environment. When you first begin your practice, having a separate space that is inviting and peaceful can help establish a relationship with your practice.

5. Find a position that works for you — some meditators practice on a bolster or pillow, some use blankets, some sit on a chair with their back supported. Avoid laying down or meditating in bed as this can cause drowsiness.

6. Same time, same place — if possible, create consistency in your practice by meditating at the same time and in the same location each time.

7. Distractions are normal — it’s common to think that absolute silence is required for a ‘successful’ meditation practice. Settle into your surroundings and observe your senses by allowing the distractions to come and go, without judgement or resistance.

8. Practice mindfulness post meditation — carry the skills acquired and learned in your sessions into your day-to-day life. How can you be more mindful when driving, brushing your teeth, or taking a shower?

Meditation takes practice and it can only be mastered by, first, building a habit.

“When we experience moments of peace on a more regular basis, we start to feel a shift in our life and mind".” — Andy Puddicombe

References:

“8 Steps to Establish a Daily Meditation Practice.” Retrieved from https://chopra.com/articles/8-steps-to-establish-a-daily-meditation-practice

“Meditation for Beginners.” Retrieved from https://www.headspace.com/meditation/meditation-for-beginners

“Morning Meditation.” Retrieved from https://www.headspace.com/meditation/morning-meditation