February/March 2014
well-be·ing
Beating Seasonal Affective Disorder
As the days become shorter and the sun shines less frequently, many of us are temporarily affected by winter’s “blues.” Lumbering around inside a cozy house, exercising less, and eating and sleeping seem more appropriate than in the spring and summer months. For millions of Americans, however, November to March doesn’t bring a period of welcomed hibernation but the return of considerable stress. Seasonal affective disorder, better known as SAD, is a form of clinical depression resulting in apathy, lethargy, loss of libido, a change in eating and sleeping habits, and sometimes even harbored thoughts of death or suicide. The mood disorder is brought on by the change in the quantity of light the body receives during the winter months, affecting the amount of melatonin released and thus the body’s natural rhythms. The more light we get, the more successfully melatonin is suppressed and the more normal our sleep patterns are. “Historically, we can look back to the beginning of time to see why this occurs,” says Kathy HoganBruen, Ph.D., senior director of prevention at The National Mental Health Association. “In a time when, during the winter, you wanted to stay in your cave, hibernate and store up energy, there were reasons for this bodily function. Today in our modern society, however, it translates to people having a tough time getting out of bed in the morning or getting motivated to do what they need to do around the house or at work.” For some, this equates to winter doldrums; for others, it is more extreme and results in depression. “There’s a difference between feeling down and being depressed,” HoganBruen admonishes. “Being clinically depressed means you have more than just a couple of symptoms Continued on Page 2
noun: wellbeing the state of being comfortable, healthy, or happy.
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In This Issue
Beating Seasonal Affective Disorder Student Spotlight: Chantz Webb Depression Shouldn’t Be Depressing Continuing Education Classes 10 Inspiring Quotes I Heard While Practicing Yoga Ask Annie
“Take care of your body ... it’s the only place you have to live.“ ~ Jim Rohn
230 N. Mission, Wenatchee (509) 888-7272 www.CRIMassage.com
Lemon Essential Oil
Lemon is an all around great cleaning essential oil. It makes the house feel fresh and cheery which can really combat the winter blues. It is also antibacterial, antifungal, anti-inflammatory, antimicrobial, and antiseptic which makes it great for keeping chances of sickness down during the cold and flu season. Lemon should not be used on the skin or taken internally but can be safely used, when diluted with water and vinegar, for cleaning.
What you get by achieving your goals is not as important as what you become by achieving your goals. Henry David Thoreau
Beating Seasonal Affective Disorder (Continued)
and they’ve lasted for more than a couple of days. Before someone receives a diagnosis of SAD, they must experience this consecutively for two years. It’s not just ‘I feel bad one winter, therefore I must have SAD.’ There has to be a history there.” SAD generally affects women in far greater numbers than men, though, according to HoganBruen, it’s not clear why. “There’s been some research done, but it’s not definitive. Some say it’s because women are more likely to report depression -- they are more likely to seek help because women seem to be more relationship-focused than men. It’s not clear, though, whether it’s just social factors or whether there’s biology involved.” SAD, like common depression, also affects people of any age, but more commonly onset occurs in those 18-30. As much as 5 percent of the U.S. population is affected by SAD, and 10-20 percent may endure milder symptoms.
Let There Be Light
According to the Seasonal Affective Disorder Association (SADA), treat lack of light with light. To stimulate the appropriate amount of light needed by the body, healthcare specialists are turning to artificial sources to help accommodate for what nature sometimes lacks. Light therapy from a light box has proven effective in up to 85 percent of diagnosed cases. This device yields up to 2,500 to 10,000 lux (measurement for light intensity). By comparison, a cloudy-to-sunny day, depending on longitude and latitude, yields often more than 10,000 lux. SADA recommends daily use of light boxes during the winter, and results may manifest in as little as four days to two weeks. The positive effects of light box therapy should continue as long as a daily schedule of 30 minutes to one hour of exposure is followed during the more intense months. Treatment involves sitting approximately three feet from the light box, usually in the morning, and may be done while reading, watching television, working, eating or during any other stationary activity. Best results occur when light is allowed to shine directly through the eyes. Tinted lenses or lightdeflecting sunglasses should not be worn because they restrict the amount of light reaching the retina. Typically, fluorescent tubes are used inside the light boxes because they give a more
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Beating SAD (Conclusion)
consistent distribution of light and operate under cooler temperatures. A recent treatment development for those who find it difficult remaining stationary for this period of time each day includes wearing a light visor, which can be donned on the head like a cap. Side effects of light therapy are rare, but may include headache, insomnia, irritability, fatigue and eyestrain. It is also recommended that people with manic depressive disorders and skin and eye sensitivity contact a physician before proceeding. Remember: Tanning beds are never an alternative to light box treatment because they do not provide the proper lighting required and may damage your skin and eyes in the process.
MASSAGE THERAPY education
Class Begins March 10th Graduates in December, 2014 750 Hour Program
Massage & Wellness Workshops Open to the Public
Columbia River Institute of Massage Therapy Columbia River Institute -- Massage and Spa Center 230 N. Mission, Wenatchee | (509) 888-7272 Appointment Required - Book Online www.CRIMassage.com
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February/March 2014
Overall, the best treatment is simply to get outdoors whenever possible, even if it’s cloudy. HoganBruen says, “Even if it’s cold, get outside and get exposure to direct sunlight, which is ultimately more effective. Encouraging those with SAD to get outside and to take a brisk walk benefits those who are depressed. Plus, they get the combined effects of exercise and sunlight at the same time.” One study found that one hour of walking outdoors was equivalent to two and one-half hours in front of a light box. Finally, mentalhealth.com recommends against self-diagnosis and self-treatment of SAD without first contacting a physician because the disorder is often confused with other depressive symptoms. Darren Buford, Managing Editor, Body Sense magazine. Copyright - Associated Bodywork and Massage Professionals. All rights reserved. Page 3
Beat the Blues Carpet Refresher
This time of year it is easy to long for spring time. Mix up some of this and sprinkle it on your carpet before vacuuming to give your whole house a fresh smell.
Chantz M. Webb, LMP Webb’s Therapeutic Massage 2121 N. Wenatchee ave Wenatchee WA, 98801 509-293-7050 ext.6 509-433-1743 webbcm127@aol.com Facebook.com/ WebbsTherapeuticMassage
2 cups baking soda 5 drops Eucalyptus Essential Oil 10 drops Lemon Essential Oil 5 drops Balsam Fir Essential Oil Put the baking soda in a container with a shaker top. I like to use the glass containers that pizza places use for parmesan cheese. You can find them at the dollar store. Add the essential oils to the top of the baking soda. Let sit overnight. Gently shake (with shaker holes covered) to blend the essential oils. Sprinkle on carpet, let sit at least 10 minutes then vacuum.
It’s no secret that fragrance lifts and enhances one’s mood. The aroma of many plants, such as the elegant orange-blossom aroma of neroli or the closely related and less expensive petitgrain -- as well as jasmine, sandalwood, and ylang ylang -- relieve depression and anxiety. All these fragrances are available for purchase at CRI. Page 4
-U.S. Army Veteran -Graduate of Columbia River Institute -AMTA Member Massage has been a part of Chantz’s for a many years. It began as a youngster, when he received massage due to sports injuries and he realized he wanted to become a massage therapist and help people with injuries sustained in the military. Chantz was in the Warrior Transition Unit during and he saw many other soon to be veterans whom he believed would benefit from massage Currently Chantz works at a wellness center offering a vast array of modalities. Their goal is to offer the assistance needed to increase wellbeing, and the chance to be healthy and happy. They strive to provide a holistic, effective and personal treatment for each client. Chantz looks forward to advancing his career into the teaching field, because he enjoys passing along his knowledge and experiences to others and hopes for an opportunity to help mold another therapist into this wonderful career.
Webb’s Therapeutic Massage offers many techniques including but not limited to Sports massage, Therapeutic, Swedish, Injury treatment and preventive care. Whether you are suffering from a muscle strain or have been in a motor vehicle accident they can help get you back to yourself again. Or if you just need a nice relaxation massage they can take care of that, too. February/March 2014
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Depression Shouldn’t Be Depressing
An estimated 1 in 10 adults in the United States suffers from some kind of depression, according to the Centers for Disease Control. That’s around the same percentage of American adults who are left-handed, and yet while handedness is seen today as a quirky curiosity (or sometimes an advantage, in the case of athletes), there is still stigma and silence surrounding depression as an illness. So let’s talk: what is depression? Why is it problematic? And is there anything that can help?
What is depression?
Let’s start with what depression isn’t: a bad day, a brief period of mourning after a loss, or a pessimistic outlook on life. It consists of a period of more than two weeks of a bad mood, decreased interest in things that one normally finds enjoyable, and can also include fatigue, changes in weight, difficulty concentrating, inappropriate guilt, and even suicidal thoughts. While two weeks is the minimum length for defining depression, it can continue for months or even years.
There are different kinds of depression -- Major depression is an episode of
depression two weeks or longer that messes with your ability to function throughout the day. People can have multiple episodes of major depression throughout their lives. Postpartum depression is a depressive episode that occurs after a woman has given birth. Seasonal Affective Disorder (aptly abbreviated SAD) is a form of depression during the winter months, when there is less sunlight. Manic Depression (also called bipolar disorder) involves cycles of depressive lows and manic highs. There are also mild forms of depression that do not meet all the requirements of major depression.
What are some of the health consequences of depression?
Aside from just feeling like crap on an emotional level (entirely bad enough on its own), depression can also have other serious effects on a person’s health. People who suffer from depression are more likely to engage in negative habits such as smoking and excessive drinking. They are also less likely to get sufficient exercises, and are more likely to stop the physical activities they used to participate in. Depression can disturb sleep schedules and also negatively affect one’s professional and personal relationships, resulting in more stress, which leads to its own host of health issues. It’s a truly nasty cycle.
So why aren’t we all talking about this? Mental illness has always been something of
a taboo subject. Those with more severe problems are seen as crazy and unstable, while those with more mild issues can be accused of making it up for attention, or using the term as an excuse for ordinary laziness. Depression isn’t sexy like breast cancer (boobies!) or have the sorts of clear paths to prevention that lend themselves to awareness campaigns, like HIV. And so we’re left without the sorts of public conversations that in turn become private ones between friends. It’s easy to ask a friend if she’s taking painkillers for her broken leg. Asking her if she’s considered antidepressants? Not so much Is there anything that helps with depression? Absolutely, and the first step is diagnosis. (Sorry, looking up your symptoms on Google doesn’t count.) A physician will be able to speak intelligently about options like therapy, medication, and other treatments and lifestyle changes. Oh, and you might also want to get a massage.
Massage for depression? Really?
Absolutely. Massage has been found to reduce depression and improve mood in people of all stripes, from children with HIV, to adolescents with psychiatric disorders, to hospice patients. Why does this work? Well, that’s still being researched. The what is often much easier than the why. But caring touch does seem to have a real effect on mood, whether it’s from a loved one, a massage therapist, or a favorite pet. Of course, if you’re a regular recipient of massage, you can judge for yourself: is your mood improved after a massage? And if you haven’t received a massage lately (or ever!), this is a great opportunity. Do it for science! Or, do it for yourself. Because everyone deserves to feel better, including you.
Copyright 2013 Writing a Blue Streak, All rights reserved. www.writingabluestreak.com Wellbeing3 - body mind spirit l
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February/March 2014
CLASSIFIED ADS Stronglite Table with a carrying case: $225.00. In great shape. Aluminum frame, great for mobile massage. Call CRI to see it. Desktop Massage Face Rest: This Face Rest sits on a desk and the client can lean forward into it and receive a massage right at their desk. A unique idea for corporate massage where a full massage chair is not feasible. $50.00. Call CRI for more information. Dolphin Massage Chair: Older Dolphin Style Massage Chair in great shape. These chairs retail for $585.00. Almond body color with turquoise upholstery. $200.00 OBO. Oakworks Massage Chair: Needs some work on the “joints” of the chair. It is in decent shape. Originally purchased for $450.00. Available for $100.00. As is- come look at it at the school before purchasing.
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Falafel
• 4 cups stemmed and torn collard greens (one bunch), or swiss chard • 1 15.5 ounce can chickpeas, rinsed and drained • 3 medium to large cloves garlic, chopped • 1.5 Tbsp tahini • 1.5 Tbsp fresh lemon juice • 1/4 tsp cumin • sea salt and black pepper • 3-4 Tbsp rice flour • About 4 Tbsp olive oil for cooking Add collard greens, chickpeas, garlic, tahini, lemon juice, cumin, and a healthy pinch each salt and pepper to a food processor and mix to combine. Once well incorporated, transfer to a mixing bowl and stir in oat flour 1 Tbsp at a time until the mixture is thick enough to handle – about 3-4 Tbsp. Taste and adjust seasonings as needed. I added more salt, pepper and lemon juice, and a touch more tahini. Heat a large skillet over medium to medium-high heat and add 2 Tbsp oil at a time. Swirl to coat pan.
Tzatziki • • • • • • • • • •
1-2/3 cup of peeled and grated seedless cucumber (loosely packed) 1 cup of raw cashews (unsalted) 2 cloves of garlic (skin removed) 1 tablespoons of olive oil 1 teaspoon of dried oregano 1 tablespoon of fresh chopped mint (optional) 1 tablespoon of fresh chopped dill (optional) 1/2 teaspoon of salt 3 tablespoons of fresh lemon juice pinch of ground pepper
1. The night before making this dip, place the cashews in a container with a lid. Pour water over the cashews just until they are immersed. Cover the cashews and let them soak overnight in the fridge. 2. Squeeze handfuls of grated cucumber over a medium bowl to remove as much liquid as possible. Set aside the cucumber juice and place the squeezed cucumber in another bowl. 3. Remove cashews from fridge and drain. In a food processor (or blender) combine the soaked cashews, garlic cloves, olive oil, lemon juice, half of the grated cucumber, oregano, salt and pepper. Blend until creamy, scraping down the sides of the food processor as required. Add 1 to 3 tablespoons of the reserved cucumber liquid and blend again. Note: you want the consistency to resemble a creamy hummus. 4. Scrape mixture out of the food pressor bowl into a nice serving bowl. Stir in the remaining grated cucumber and chopped dill and mint. Cover and chill until ready to use.
Add 4 falafel (or however many will fit very comfortably) to the pan at a time. Check at the 1-2 minute mark to ensure they’re not browning too quickly. If they are, slightly reduce heat. Flip once deep golden brown – about 3-4 minutes. Cook until the underside is golden brown as well. Serve immediately with hummus and paprika, or inside a pita with garlic sauce or hummus. Will store in the fridge, layered with parchment paper in an airtight container, for several days. Freeze to keep longer. Serve this with tzatziki Page 6
February/March 2014
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Why Aromatherapy?
Aromatherapy can be defined as “the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit.” It is an art and science that seeks to explore the physiological, psychological and spiritual realm of the individual’s response to aromatic extracts as well as to observe and enhance the individual’s innate healing process. Source: National Association of Holistic Aromatherapy www.naha.org.
Aromatherapy has been used in therapeutic applications for over 6000 years. The Chinese, Egyptians, Greeks and Romans all recognized the therapeutic properties of essential oils and plant extracts.
5 Ways to Beat the Blues!
Take a brisk 10 minute walk -- A little bit of sunshine can really perk your mood. Put on some upbeat music and have a mini dance party -- Even something this simple helps to get our “happy hormones” going and will break us out of a funk. Set a timer for 60 seconds. During the 60 seconds name every single thing you can think of that you are happy for -Reminding ourselves of good things helps to dispel negative emotions. Make a date with a friend -- Studies show that social interaction is a great way to increase positive energy Send out gratitude -- email, text or call someone you are thankful for and let them know. Showing gratitude is proven to lift depression!
Give the Gift of Massage: Gift Certificates Available at Columbia River Institute or order online at www.CRIMassage.com
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“Even if things don’t unfold the way you expected, don’t be disheartened or give up. One who continues to advance will win in the end.” ~Daisaku Ikeda. Page 7
2014 Workshops and Continuing Education Calendar Aromatherapy: Level 1
9am - 5pm
Healthy Sleep Habitzzzzz January 23, 2014
6-8pm
Open to the public
Cost: $30 2 CE hours ($40)
January 18 &19, 2014
Open to the public Cost: $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
January 30, 2014
6-7:30pm
Open to the public 1.5 CE hours Instructor: Annie LaCroix, LMP
$45
February 12, 2014
5-8pm
3 CE hours Instructor: Annie LaCroix, LMP
$60
Aromatherapy: Level 2
9am - 5pm
$280
AromaCraft Workshop: Poopourri March 18, 2014
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
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9am-1pm
4 CE Hours (Ethics) $99* *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
How to Blog for Your Business April 19, 2014
April 20, 2014
Temporomandibular Joint Dysfunction (TMD) March 8 & 9, 2014 9:30am - 6pm 17 CE Hours Instructor: Mary Atkinson, LMT, NMT
Ethics and the Internet
2pm-6pm
Your First Business Website
Open to the public Cost: $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
Intraoral Certification:
9am - 5pm
Open to the public $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
4 CE Hours (Business Training) $99* Open to the public *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
Paperless Office
February 22nd & 23rd, 2014
March 22nd & 23rd, 2014
April 19, 2014
Instructors: Chandra Villano, ND
AromaCraft Workshop: Air Fresheners
Aromatherapy: Level 3
10am-2pm
4 CE Hours (Business Training) $99* Open to the public *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
Toe Reading Basics May 10, 2014
10am-4pm
Open to the public 6 CE Hours Instructor: Nancy Newman
Early Bird $99 $120 after April 1st
AromaCraft Workshop: All Purpose Cleaner May 13, 2014
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
February/March 2014
230 N. Mission, Wenatchee | (509) 888-7272 www.CRIMassage.com
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Save Your Hands May 17, 2014
9am-4pm
6 CE hours
Early Bird $115 $130 after Feb 28
Immune Boosting Strategies
Instructor: Tim Morford, LMP
November 3, 2014
6-8:30pm
Open to the public 2.5 CE Hours Instructor: Chandra Villano, ND
$45 w/o certification $55 with certification
Digestive Health and Abdominal Massage
Business Bootcamp
Paperless Office
AromaCraft Workshop: Hand Soap
May 31, 2014
9am - 4pm
7 CE Hours $150 Instructors: Chandra Villano, ND & Annie LaCroix, LMP
June 11, 2014
5-8pm
3 CE hours Instructor: Annie LaCroix, LMP
$60
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
8am-6pm
10 CE hours
Early Bird $175 $190 after June 1st Instructors: Annie LaCroix, LMP and Dr. Chandra Villano, ND.
AromaCraft Workshop: Bath Salts September 23, 2014
6:30-7:30pm
Open to the public 1 CE hours Instructor: Annie LaCroix, LMP
$45
If you are interested in teaching your CE class at Columbia River Institute, we offer a classroom that can hold up to 8 students on massage tables (4 tables, two students per table) or up to 12 students in a lecture-style class. Call Annie (509) 888-7272 for details. We are still accepting classes for 2014. l
6:30-7:30pm
Open to the public 1 CE hours Instructor: Annie LaCroix, LMP
$45
December 1, 2014
6-8:30pm
Open to the public 2.5 CE Hours Instructors: Chandra Villano, ND
$20 w/o certification $40 with certification
Stocking Stuff Crafts using Essential Oils December 6, 2014
10am-2pm
Open to the public 4 CE Hours Instructor: Annie LaCroix, LMP
$75
December 15, 2014
5-8pm
3 CE Credits
Free to November Class Participants
Instructor: Annie LaCroix, LMP
If you are a Continuing Education provider or have a healthrelated workshop open to the public and you are interested in advertising in W3, listings are available for $50.00 per class, per issue. Our readership is located mainly in North Central Washington but includes people from all over the state. You are welcome to advertise your class even if it is not located in the Greater Wenatchee Area.
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November 18, 2014
Business Bootcamp Followup
Advertise Your CE Classes
Wellbeing3 - body mind spirit
Early Bird $160 $185 after Oct. 1st
Mastering Stress and Relaxation Techniques
Manual Lymphatic Drainage August 2, 2014
8am-6pm
10 CE hours
Instructor: Annie LaCroix, LMP
AromaCraft Workshop: Gardner’s Hand Scrub July 15, 2014
November 15, 2014
CE Financing Available
You can take all your required CE classes and pay for them a little each month. Financing must be done with a debit or credit card and early bird discounts will not apply if you are financing. A flat fee of 10% is added to the total of all your classes. So, for example, if you are taking 3 classes for a total of $180.00, you will pay 18.00 (10%) in financing for N. Mission, Wenatchee a total 230 of $198.00, All financing plans must be 6 months or less. (509) 888-7272
February/March 2014
www.CRIMassage.com
Call for details! (509) 888-7272 Page 9
Ask Annie
How often do you get massage yourself? I try to get massage twice a month. Of course, I tend to get more because I teach massage but I try to get at least two per month from someone that is not a student. I like to try different people and generally don’t always choose the same therapist because I like variety. For me, my biggest reason to go to regular massage is stress-reduction. Since I have had regular massage for years, I don’t find that I have many aches and pains. I enjoy an hour of someone else doing all the work!
How can massage help me if I have an untreatable disease? Massage is a great stress reducer. Chronic disease comes with a high level of stress. Stress tends to make all conditions worse. So reducing your stress level can help to alleviate some of the symptoms of a disease. Since massage is an excellent stress-reduction tool, regular massage is an important addition to a wellness routine for those with chronic illnesses.
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10 Inspiring Quotes I Heard While Practicing Yoga
Lately in the yoga community, there’s been a lot of talk about “what a yoga teacher should never say in class.” While it’s absolutely important to nit-pick certain anatomical cues and make sure all instructions regarding students’ safety are on point, this constant analysis can leave newer, and even seasoned yoga teachers feeling a little on edge. Let’s not forget that some of the best, most articulate and inspiring words we’ve ever heard were often spoken in the context of a yoga class. I have a journal that I take with me almost everywhere, and over the years I’ve scribbled down words that have struck a chord in my soul. Some of them were spoken by famous yoga teachers I’ve practiced with; others are words of wisdom relayed by some of the most notable healers of our time; and some are just bits of beauty that have poured forth in moments of casual banter. All are, without a doubt, inspiring words to carry with us as a reminder that when judgment ceases, love and personal development have a chance to prevail.
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“True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.” — Aadil Palkhivala
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“Change is not only inevitable, but always happening. When you truly embrace this concept of change being constant, the only thing left to do is grow, detach, venture inwards, touch the spirit and find your source — the one responsible for keeping you grounded through the ever-changing seasons of life.” — Julie Weiland
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“Don’t move the way fear makes you move. Move the way love makes you move. Move the way joy makes you move.” — Osho
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“Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” — Rolf Gates Continued on Page 11
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“If you choose to see everything as a miracle, then where you are right now is perfect. There is nowhere to run to; there is nothing else to do except be in this moment and allow what is to be. From that place of radical acceptance, major change can happen. The first step in any transformational experience is acceptance and surrender to the present moment, the way that it is. From that place we have the awareness, humility and power to change what is.” — Mastin Kipp
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Columbia River Institute Student Clinic Relaxation Massage
One hour $30.00 - Two hours $60.00. The therapist will adjust the massage to focus on your requests.
Hot Stone Massage
One hour $40.00 - Two hours $80.00. Hot stone massage deeply heats the joints to provide the ultimate relaxation. A great wintertime treat.
Body Scrub Schedule your Massage online or call (509) 888-7272 230 N Mission Street Wenatchee, WA 98801 columbiariverinstitute.com
“In meditation and in our daily lives there are three qualities that we can nurture, cultivate, and bring out. We already possess these, but they can be ripened: precision, gentleness, and the ability to let go.” — Pema Chodron
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“The chakras are very intelligent – they are like the software of the whole computer body.” — Dharma Mittra
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“Follow your nature. The practice is really about uncovering your own pose; we have great respect for our teachers, but unless we can uncover our own pose in the moment, it’s not practice — it’s mimicry. Rest deeply in Savasana every day. Always enter that pratyahara (withdrawn state) every day. And just enjoy yourself. For many years I mistook discipline as ambition. Now I believe it to be more about consistency. Do get on the mat. Practice and life are not that different.” — Judith Hanson Lasater
One hour $50.00 - Two hours $100.00. The therapist will use an organic sugar scrub made with your preference of essential oils. The sugar scrub will gently smooth skin and give you a nice, healthy glow. Your visit will conclude with a full body massage that re-hydrates the body after the scrub, leaving you invigorated and relaxed.
Aromatherapy Massage
One hour $35.00 - Two hours $70.00. Choose from one of our seasonal aromatherapy blends added to our massage oil.
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“When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world.” — B.K.S. Iyengar
10 “There will always be people who can do it better
than you, but that’s a good thing! Start to see competition as inspiration — without envy.” — Kathryn Budig *Bonus: Namaste. — Possibly the most beautiful word ever said in yoga. There are many interpretations, my favorite being: “The divine light in me bows to the divine light in you.” Simple, sweet and timeless. Just like the practice itself! Mandy Burstein -- mindbodygreen.com
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Meditation Moment
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Advertise in Wellbeing3
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