INSIGHT

NATURAL BALANCE Massage and Wellness

Get inspired, Informed and Connected

Vol.1 Issue 1

The Power of Mantras

By Anne Discepolo, Owner/operator of Natural Balance Massage and Wellness
January 2016

The science of mantras is based on the ancient spiritual teachings

of many religions which state that the creative force of the universe
begins with sound or vibration.
For example in the gospel of John it is stated "In the beginning
was the Word." Word is a sound and a vibration. Many eastern
religions take this concept further believing that everything in creation has a certain vibration. The things that we find beautiful or uplifting such as a lovely rose or crystal have a "higher" vibration than
other things such as a plastic bottle.
Humans also have a resonance or vibration. This is partially why
we feel uplifted by some people and drained or depressed by others. Humans tend to be very influenced by vibrations present in
people, places and objects. The original purpose of using a mantra
was simply to raise your vibrational level.
Specific mantras can be used for specific purposes, such as
improving health or abundance, or overcoming obstacles, but often
mantra practice is just done to deepen our connection to the Divine.
With this deepened connection we begin to vibrate at higher level and
then can easily create positive change in our physical world.
In yogic philosophy "seed mantras" are recommended for beginners.
These mantras have the purpose of deepening your meditation and
aligning you with the highest vibration- that of the divine-and however
you define that is up to your individual cultural and religious beliefs.
Commonly the mantra "OM" or "So Hum" are used as seed mantras
for beginners.

Mantras can be repeated softly out loud, but preferably they are
repeated silently in your mind as you listen to the internal sound at
the same time. In many traditions the mantras are repeated 108
times, (repetitions are counted on a string of prayer beads or a
"mala") These are available at most places where yoga supplies
are sold or check out the selection at Blue Lotus Temple in Woodstock.
You can also repeat mantras for a certain amount of time, such as
ten or twenty minutes daily. In time the mind will begin to associate
the mantra with the relaxed pleasant feeling that
comes from this type of meditation. It is then that
you can repeat the mantra to yourself during times
of distress or difficult situations to quickly obtain
that relaxed clarity that you experienced during your
meditation. What a powerful tool!
So when you find yourself sinking into lower vibrational emotions such as anger, frustration, sadness,
or jealousy, you can use the mantra to pull yourself
quickly out and begin to raise your vibration to reflect the love and
compassion that we associate with the Divine vibration.
Cont. on Page 4

GETTING
STARTED
To begin, sit comfortably
with a straight spine,
eyes closed, and silently
repeat OM on the exhale,
and SO with every inhale.
When your mind wanders, simply, gently, bring
your attention back to the
mantra, maintaining a relaxed but alert state of
awareness.
After these simple mantras are mastered one
may move on to longer
and more complex mantras, but it is not always
necessary.

In This Issue

The Power of Mantras

Healing Digestive issues

with Yoga Pages 2-3

Acupuncture for Balance

and Healing Pages 5-6

Backyard Remedies Page 7

Spirit Speaks Page 8

INSIGHT
A NATURAL BALANCE Quarterly

Get Inspired, Informed and Connected

Vol.1 Issue 1

So, what is the answer? Start BREATHING! According to a regular contributor

at www.artof living.org,
Breathing brings life force into the
body and cleans the body of toxic
materials formed due to wrong diet,
unhealthy lifestyle & accumulated
stresses. It improves agni (fire), creates body balance and longevity rejuvenating the whole system.

Digestive issues? Just Breathe!

By Diane L. Perretto

It seems every time I turn on the T.V. theres an ad with someone holding their distended belly and complaining about constipation and depression! Now there are new drugs to combat the side effect of antidepressants which caused constipation in the first place!
According to the National Center for Health Statistics, 1 in 4 women between the ages of 40 and 50 are taking an anti-depressant. In the past 2
decades the use of anti-depressants increased by 400%, as noted by
the same study. This is in part due to the pharmaceutical companies selling drugs to consumers in television ads, as well as the willing participants
who want a quick fix.

Sluggish BowelsSluggish Brain

It is no coincidence that depression and constipation go hand in hand. The
blood which flows in and around our intestines is the same blood flowing
through our brain...ewww!
So, if our bowels are sluggish, the blood becomes impure and this tends to
dull our consciousness. We have four organs responsible for elimination of
waste; the bowels, kidneys, lungs and skin.
One very effective process of elimination is through the practice of pranayama, breath control. There is an immediate effect of invigorating the body
with freshly oxygenated blood and soon to follow, relief from constipation
and other digestive issues.
According to Goswami Kriyananda, author of The Spiritual Science of Kriya
Yoga,
When elimination becomes extremely inadequate, the accumula-

tion of fecal matter is drawn into the bloodstream, rendering the

vitality of the red corpuscles somewhat inactive. Because of this
oxidation for the blood system is not as thorough. This produces a
mental devitalization called lethargy, or moodiness.
2

The average person inhales and exhales 18 times per minute. When we
lengthen the breath, it activates our parasympathetic nervous system which
calms our heart rate, lowers blood pressure and gives us a happy, relaxed feeling; like after a good belly laugh!
The sympathetic nervous system,
known as fight or flight system, is activated much too often due to our mismanagement of stress.

This depletes our adrenal glands which

are responsible for the excretion of 50+
hormones, most of them essential for
life. Depleted adrenals are a leading
cause for anxiety and depression, as
well as constipation and other digestive
ailments.
Slow, rhythmic breathing also increases
the capacity for good mental focus, a big
factor in our emotional well being and
intellectual prowess.
See next page for how to practice Ujjayi
breathing

A NATURAL BALANCE Quarterly

INSIGHT

Get Inspired, Informed and Connected

Vol.1 Issue 1

When practicing yoga, your breath always leads the movement. If

your breath becomes strained or faster, it is a sign that you are going
deeper than your body is ready to go and you should back off in the
posture and in the pace of moving into the posture.
Its important to breathe slow; the longer the inhale and exhale, the
deeper into the lungs you are reaching and the more fire you are
igniting for the digestive energy of the body. The more elimination of
toxins through the breath, the less sluggish the body and mind will
feel.
THE SPIRIT OF YOGA
In the true Spirit of Yoga, I like to remind students that from asana to
asana, the form you create is the person you will make. Do you feel
Strong? Flexible? Balanced? Open? Focused? Calm? Receptive? Or are you approaching the pose feeling aggressive, dogmatic,
stagnant, unbalanced, self judging?
While the breath both invigorates us and tells us if we need to back
off, observing the ease or difficulty in which we find ourselves in the
asana can reveal to us our inner state.
Perhaps we can see that the condition of constipation is the physical
expression of being stagnant and self judging in ones practice and
therefore in ones outer life. Could it be that depression is expressed
as feeling off balanced and lethargic in the asana, telling us that we
need more balance in our diet, activities, or thinking?
You can literally be the change you feel in the pose. Reflect, repose, and let your body talk to you. What did you learn this time
which you may do differently next time to gain a different effect?
What felt good and why? During the final pose of savasana, absorb
on all levels, physical, emotional and spiritual, what your body has
learned.
By exploring the inner world of Yoga, you are taking action in your
outer world. By learning to listen within and follow the rhythmic sound
of your own oceanic breath, you are fine-tuning your ability to know
what you need to heal yourself, constipation and depression included!

Diane L. Perretto , CYT 200

Read more about the Spirit of Yoga at:
https://www.facebook.com/fromthemat/

Ujjayi

in Sanskrit is to be Victorious.

It is through our breath that we bring PRANA, the Universal life force, into our body.
While prana is Ever-Present and in all beings, Ujjayi breath is a method of directing
it and building internal heat.
This internal heat is created by the restricted air flow, causing friction as the air
moves through the lungs and over the
throat. This internal heat warms the core
of the body, aiding digestion and metabolism. It literally gives your internal organs a massage, helping to extract toxins
through the breath.
Ujjayi breath also helps us to assimilate
what we have learned! The same inner
fire or agni which is kept lit by the Ujjayi
breath also helps us to digest emotions
and the information we take in daily, assimilating what we have learned to aid us
on our journey.
To try ujjayi breath, gently press the
back of your tongue up against the back of
your throat so very little air can pass
through. Now gently seal your lips as you
slowly inhale and exhale through your
nose, creating a kind of snoring sound,
This is sometimes referred to as the
oceanic breath.
Listening and feeling your own steady,
rhythmic breath will help you focus and
maintain poses longer. If you lose focus in
class, just return to the breath and youll
find your zone once more!

NATURAL BALANCE Quarterly

INSIGHT

Get Inspired, Informed and Connected

Vol.1 Issue 1

(The Power of Mantas Cont.)

by Anne Discepolo

AFFIRMATION OR MANTRA?
Often what we think of as a mantra is better defined as an affirmation. If we were to tell ourselves silently and
repeatedly a phrase such as "I am a calm and
happy person" throughout our day, that would
be an "affirmation" instead of a mantra.
Sometimes we do this when we are feeling quite
the opposite! It helps to temporarily change our
state of mind.
Affirmations are a powerful tool to program our
minds but they work differently than a traditional
mantra. Using a mantra requires that it be repeated daily for a
certain amount as a meditation practice.
The same mantra should be used daily for a period of at least thirty days.
Traditional mantras are sounds or words that are spiritually relevant, often in the ancient Sanskrit language. Some practitioners
will use the same mantra for their entire lives.

Turn Inward
Do you need some insight on
finding a mantra? Or to get an
answer regarding an important
issue in your life?

Just ASK!
Then, make it a priority to listen...to everything and everyone
around you. You might turn on
the radio and a song will have a
word or phrase that inspires you!
Keep your eyes open all day,
looking for visual signs that might
bring to mind just what you need.
Use today to begin a new way of
life; asking, listening, and then
acting upon the prompts you receive.

In my experience as a yoga and meditation teacher I have seen

mantras create amazing changes quickly in
many aspects of a person's life. An excellent
book on traditional mantras is "Healing Mantras"
by Thomas Ashley-Farrand.
Some yogic traditions will have a guru assign a
specific mantra to the student to accelerate his
or her spiritual growth.
For religious considerations, it is helpful to know some traditional
mantras are based on Hindu beliefs.

However a person of any religion can use mantras. For Christians

it is commonly recommended to use the Prayer of Saint Francis,
in whole or part, as a mantra.
Also any part of scripture that you find uplifting can be used as a
mantra. For a phrase to become truly a mantra it must be repeated daily for a set amount of ]time or repetitions as a form of meditation.
So although similar to prayer, mantras are different. Different
prayers may be spoken at random times, particularly at times of
need, whereas a mantra is used as a type of spiritual practice that
is done daily regardless of life's circumstances.

Contact Anne at:

847-721-4364
for more information
on
affordable advertising.

NATURAL BALANCE Quarterly

INSIGHT

Get Inspired, Informed and Connected

5
Vol.1 Issue 1

Acupuncture: Balancing Energy at Abiding Spirit Center

Acupuncture is a branch of Traditional Chinese Medicine which helps to restore and maintain
ones good health by activating the natural, self-healing abilities of the body. Whether you are
experiencing pain, suffering from allergies, feeling the strain of stress, not sleeping well, or simply under the weather; this is a safe, potent health care system that delivers convincing, effective
results.
Acupuncture is the placement of fine, sterile needles at certain points on the body. The needles themselves can be compared to the thickness of a guitar string, or a thick strand of hair. We are often asked whether or not the needles hurt. That
response varies from person to person - some people feel a small prick, others feel nothing at all as the needles are
placed.
Acupuncture operates on the premise that everything is made of energy. We call this intelligent energy, Qi, also known
as life energy which flows throughout the body. This vital energy, supports, shapes, and protects the body from pain,
illness and disease.
What disrupts qi? Physical trauma, stress, lack of exercise, overexertion, emotional trauma, seasonal changes all of
these can affect the flow and balance of qi. When energy gets blocked, the supply of qi is restricted, which can manifest
into various signs and symptoms. Over time, the body as a whole becomes weakened and its ability to self-heal is compromised. Eventually it becomes susceptible to pain, disease and ill health.
Through the use of acupuncture and other modalities of traditional Chinese medicine, we can balance the bodys energy,
returning one to a state of good health.

Does TCM and acupuncture really work?

Yes. In the past 3,000 years more people have been successfully treated with acupuncture and Chinese herbs than
with all other health methods combined.

How long does it take to see results?

It depends on a patients condition. Normally for acute
conditions, it takes 1-3 treatments to achieve significant, lasting benefits. It usually takes 5 to 6 visits or
longer to see lasting results for chronic conditions.

A panel of the National Institute of Health (NIH) of USA endorsed acupuncture for some conditions in 1997. "There is
sufficient evidence of acupunctures value to expand
its use into conventional medicine." The World Health
Organization recognizes acupuncture and Traditional Chinese Medicines ability to treat over 40 common disorders.

Will my insurance cover acupuncture?

Is acupuncture safe?

Will acupuncture work with the medications I am on?

Yes; in the hands of a comprehensively trained acupuncturist, your safety is assured. Acupuncture needles are hairthin, sterile, stainless, steel, and generally cause no bleeding. They are far different from the hypodermic needles
used for injection. One of the greatest advantages of acupuncture is the absence of harmful side effects.

More and more, insurance companies are recognizing

acupuncture as an effective healing modality, and insurance coverage in the acupuncture field is increasing. You may want to check with your policy.

Acupuncture usually works together with medications

rather than conflict with them. It can even lower the
need for certain medications. Sometimes, Chinese
Herbal Medicine can have interactions with some
drugs. A well-trained practitioner will be aware of these
interactions and prescribe accordingly.

Acupuncture cont. next page.

A NATURAL BALANCE Quarterly

INSIGHT

Get Inspired, Informed and Connected

6
Vol.1 Issue 1

ACUPUNCTURE CONTINUED:

What are the potential side effects and risks of acupuncture?

Acupuncture can sometimes cause patients to feel light-headed after the treatments, especially on an empty stomach. This is rare and usually subsides in less than five minutes. Sometimes, symptoms can get slightly worse before getting better. This is actually seen as a positive reaction. Symptoms may be exacerbated the night of the
treatment, with great relief the following day. Other than this, the only other side effect would be a small risk of
bruising from the insertion of the needle, which only happens once in a while.

Can I combine acupuncture and western medicine?

Usually there are no negative consequences to receiving acupuncture or TCM herbal treatment, while being treated with western internal medicine, osteopathic, chiropractic adjustments, physical therapy or massage.
A lot of patients undergo herbal treatment alongside conventional medication. With acupuncture and TCM treatment, Western medication can usually be reduced slowly as the patient's health improves, in consultation with both
the patient's conventional doctor and TCM practitioner.

More about the ABIDING SPIRIT CENTER

Michelle Tate and Lisa Tomoleoni are co-owners of the Abiding Spirit Center, a wellness facility located in
Crystal Lake. The Abiding Spirit Center provides resources that focus on empowering the individual, improving
health and strengthening relationships through the use of natural, traditional and creative avenues which utilize
mind, body, spirit connections. The Abiding Spirit Center houses Acupuncture & Oriental Medicine, one of the
longest established Traditional Chinese Medicine and acupuncture clinics in the county.

Tate and Tomoleoni are both licensed and NCCAOM board certified acupuncturists and hold the highest qualification available to acupuncturists in the USA.
The Abiding Spirit Center is located at 1540 Carlemont Drive, Crystal Lake.
Please see our website www.abidingspiritcenter.org for further information or call
(815) 444-6019.

INSIGHT
NATURAL BALANCE Quarterly

Get Inspired, Informed and Connected

Vol.1 Issue 1

Backyard Remedies ~ Herbs for Healing

Harvard resident Tina

Nebergall is a mother, grandmother, massage therapist, birthworker, gardener, and

naturalist. Tinas lifelong interest in plants and plant medicine developed into a knowledge and passion for creating natural remedies to help herself and others.
Tina stresses the need to take responsibility for our own wellbeing and in this article, she shares what she
knows firsthand about using the plant Motherwort as a natural way to manage anxiety and panic attacks.
I often hear people talking about their struggles to cope with anxiety and panic attacks. Tools such as massage, yoga, meditation and exercise can be very helpful. But another natural remedy that I find quite effective is an
herb called Motherwort. This plant has a long history of use among midwives and women to promote menses, and
also to lessen the after pains of birth. It is also very useful to relieve tension and anxiety from P.M.S, postpartum
adjustment and throughout menopause. It is a cardio tonic and can be helpful for heart palpitations due to low blood
pressure in the short term.

Motherwort is a herb that is common in our area as well as throughout the northern states. The Latin name is
Leonurus Cardiaca, literally translated: lion heart. The part used is the Aerial meaning from the ground up. It
is a member of the mint family (Labiate). Motherwort contains the following chemical constituents: Alkaloids,
Bitter Glycosides, Tannins, Resins, Rutin and Vitamin A. Motherwort can be used as an astringent, antispasmodic, carminative (relieves gas), digestive bitter, relaxant, nervine (reduces nervous tension), and emmena-

gogue (promotes menses).

A tincture of a plant is an infusion using an alcohol to extract the plant's medicine. With Motherwort I prefer to use a tincture because it is a very bitter plant, and may
be unpleasant to drink as a tea. A tincture is also quickly available and stored in a small
container so you can always carry it with you to use as needed. It works quickly because
a tincture is taken orally and absorbed through the mucous membranes.
You can buy tincture of Motherwort online or at a health food store with an herbal apothecary or you can locate an
herbalist who can teach you how to make your own plant medicine with proper plant identification and guidance.
I recommend taking the dose on the tincture label directions and adjusting as necessary.
Cautions and contraindications for Motherwort are avoiding use during pregnancy (although, it is useful during birth and postpartum) and because it
helps to bring on menses, do not use during heavy menses.
Also, please do not make your plant medicine without being absolutely sure
of proper identification of a plant.

Those who have benefitted from use of the Bach

Flower "Rescue Remedy"
will find just as much
stress relief by using a

Please note that the information in Tina's articles is not medical advice and is meant
only to help inform and empower you to seek out other ways to take care of yourself and take more personal responsibility for your own wellness.

tincture of Motherwort.

INSIGHT
NATURAL BALANCE Newsletter

Get Inspired, Informed and Connected Vol.1 Issue 1

Conveniently located at 36 N. Ayers St. 2nd Floor, Harvard

Healing Massage and Therapy for pain relief and relaxation
Experienced in Deep Tissue/Swedish/Hot Stone/Sports Massage
Yoga and Meditation Classes

Anne Discepolo, LMT

Phone: 815-701-4658
www.nbwellnessmassage.com
Email: anne.discepolo@yahoo.com

Cranial Sacral Therapy

UPCOMING YIN YOGA WORKSHOP!

By Diane L. Perretto

Hearts leap at the sight of gracefulness ~

the ballerina, the yogi, the runner.

Bodies quiver as a memory awakes
Of a time before our fall from Grace.
Now in heavy form we move ~ ever searching,
Reaching up and out from all of our Being!
Until by Grace,
One day we bow to the One
In whose embrace
We dance Eternal.

Anne is a Shamanic Healer. Experienced in working on the spiritual plane, she is able to offer great
insight into your current and past issues in need of
healing or understanding. Contact Anne to set up a
Shamanic Journey to uncover your true Self.
Anne also teaches classes on Shamanism.

All energy is in a constant flux between Yin and

Yang. Yin nor Yang exist independently of
each other. When we balance this energy in our
body, our choices in life become more balanced
and we feel more balanced.
Yin Yoga works on the deeper tissues of the
body ~ the ligaments and tendons, while a predominately Yang practice works on outer tissues; bones and muscles. A Yin practice helps
with flexibility, while also helping teach inner
focus and self acceptance; something hard to do
in a world dominated by Yangactive energy.
Have fun while learning the importance of balancing your active life of yang with a little yin
with Diane on Saturday. Feb. 6th from 1-3:30.
Bring a blanket and a notepad! Held at Natural
Balance studio, 36 N. Ayers, Harvard

Fee: $25.00 To sign up email:

anne.discepolo@yahoo.com