Using Mudras for Psychological Well-Being and Spiritual Health

Mudra is a Sanskrit word that can mean seal or gesture. Mudras are used as gestures made with the hands, face or body to promote health and balance and to evoke a specific psychological attitude or sense of spirituality. In this Integrated Practice, I introduce and speak about Mira Mudra, which means gesture of the ocean. Mira Mudra can help evoke a sense of ease and harmony in the body by regulating the breath and reducing anxiety.


Mira Mudra Instructions and Visual: mira-mudra as printable PDF.


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Treating Depression & Anxiety: Integrative Treatments Compared to Prescription Drugs


Mental Health Disorders, Depression & Anxiety:

 Integrative Treatments Compared to      Prescription Drugs


If you’ve ever considered your options for treatment of depression or anxiety using pharmaceuticals and/or integrative approaches, we wanted to offer an educational essay on some of the comparisons of consideration from the perspective of what happens chemically and biologically in the body.


“Depression’s treatments have morphed over time, as has the disease itself, reminding us that suffering is never stagnant, that even discrete illnesses take the shape of the culture’s currents.”  Lauren Slater


Mental healthcare in our society has become a touchpoint of awareness through not only self-awareness of individual mental health, but also through family influences, friends, colleagues, peers, and even through the increase in social influence through media and social platforms. Mental health effects a sense of self, relationships with others, physical health, and also an individual’s ability to maintain and balance stability, resilience and coping throughout one’s life. According to the World Health Organization, “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. It is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.” (WHO)

Mental health, as an attribute of the state of health, can branch into many conditions, disorders, and disturbances with a very broad number of diagnoses. The clinical definition of a mental health disorder according to the Diagnostic & Statistic Manual (DSM) is, “a syndrome characterized by clinically significant disturbance in an individual’s cognition, emotion regulation, or behavior that reflects a dysfunction in the psychological, biological, or developmental processes underlying mental functioning.” (DSM)  An individual’s diagnosis of a mental health disorder can evolve throughout an individual’s life, but overall, the most common diagnoses for mental health conditions fall into the categories of depression and anxiety. The World Health Organization has announced that Depression is now the #1 Illness, with 300 million people worldwide suffering from this condition. (Depression) Clinical symptoms of depression include a depressed mood on a daily basis, a diminished sense of pleasure in activity, weight loss or gain, lack of sleep, agitation, feelings of restlessness, fatigue, feeling unworthy, and recurrent thoughts of death.

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Practice Giving Thanks

The Thanksgiving holiday is often full of anticipation, joy and celebration. For many people though, the anticipation is what is felt the fullest and the most, and often manifests into worry and anxiety. If we try to look at this anticipation, worry, and anxiety from a cognitive and clear perspective, we can understand it with a dose of clarity and compassion.
The premise of celebrating Thanksgiving is to come together with family and friends to honor the past year’s harvest, and to give blessings and thanks. It is a beautiful honoring and tradition, but it unfortunately also seems to resurrect memories, ideas and forms of ourselves from our past “roles,” those, which we take (or took) on within our family. These “roles” can be that of caretaker, underachiever, inadequate son/daughter/sister/brother, troublemaker, victim, enabler and so on. When we are back in an environment or situation where we are again surrounded by other family members (who seem to also slip into their “roles” it can be overwhelming and with unconscious awareness, we too, can slip into our old role.
Bring a practice of mindfulness into your expectations and anticipations for the day by practicing self-compassion, kindness and gentleness.
Below is an activity based in gratitude that can be used with family or friends on Thanksgiving Day (or any day) to build upon, or establish, a grounding and fertilization for kindness within your family system.
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EFT – Emotional Freedom Technique for Anxiety

One of the Integrated Modalities we offer at Integrated Care Concepts is EFT – Emotional Freedom Technique. It utilizes the principles of energy therapy, acupressure and neuroplasticity to help modify and regulate emotions, thoughts and feelings. The tapping sends a calming message to the body, retrains the limbic system and reprograms the brain to interrupt the fight or flight response so the body can come into a deeper balance.
Following is video presentation on using EFT in working with anxiety.

The meridian points and script that I use in the video can be downloaded to accompany the video. They are below the video.













EFT Meridian Points as printable PDF

EFT Script for Anxiety as printable PDF


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Falling Into Awareness

As we prepare for the change in seasons and tend to our gardens, trees and flowers outside, are we tending to these same needs of change that our body, our mind, and our spirit may so be craving internally?

Often, we will make a to-do list of all the things that need to be cared for around our home, but consider offering a similar to-do list for your mental, physical and spiritual self in this same manner.
Following is a personal self-care to-do list as we move into Autumn.
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