A simple way to recharge during the day!


Non-Sleep Deep Rest (NSDR)

During my Yoga Teacher Training in Denver, Colorado, I had the pleasure of learning yoga nidra from Jeremy Wolf. Nidra is “yogic sleep.” It is about entering a deep state of rest while remaining conscious in the body. The practice offers unique guided visualizations and focused breathwork that lulls you into a deep sense of relaxation with heightened awareness of yourself. One of the biggest benefits for me personally is that it has allowed me to enter a state of mind where I can release an emotional charge to an event or situation that is causing me distress. I don’t know of any local yoga nidra teachers, so I have continued to listen to Jeremy’s CD throughout the years. I return to it often. However, one difficulty that I have is that I regularly fall asleep 🙂 which defeats the purpose. It could be the way the meditation is sequenced or just that I often listen to it in the evenings. 

Last year, I stumbled upon Andrew Huberman’s NSDR video on youtube. Right away I recognized the similarities between NSDR and yoga nidra. For me, NSDR is a shorter practice that is not as deep in my opinion. Which is great because you can use it as an afternoon reset when you are feeling stressed or tired. So if you are looking for a midday reset, please check out this NSDR link:  #NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman – YouTube

And if you are looking for a deeper practice, please consider checking out a local yoga nidra teacher or tracking down Jeremy Wolf as he is the best teacher that I’ve found for that practice. 

Want to read more about both practices? Mehdi Yacoubi has a great blog on nidra and NSDR- check it out here!

5 Tips for a More Effective Massage Experience

Effective Massage
Effective Massage

Are you looking to get the most out of your massage therapy sessions? Whether you’re dealing with muscle tension, chronic pain, or just need some relaxation, a massage can be a powerful tool for improving your physical and mental wellbeing. Here are five tips to help you make the most of your massage experience:

  1. Hydrate Before & After

Hydrated tissue is more pliable and flexible. This pliability makes it easier for the massage therapist to manipulate the soft tissue. Dehydration, on the other hand, can cause your muscles to become stiff and resistant to manipulation, leading to discomfort during the massage and potentially reducing its effectiveness. Hydrating both before and after a session can help reduce inflammation, support the flushing of toxins from your lymphatic system, decrease soreness and improve circulation. A little note: hydration isn’t just about drinking lots of water. Nutrition/having the right minerals helps your body put the water you drink to use. So if you feel like no matter how much you drink, your tissue/body does not feel hydrated, you can look into this further with a doctor/specialist.

  1. Communicate Directly & Clearly

For those that have not had many massages or are looking to get a massage for the first time, one of the best ways to get the most out of your session is to communicate your needs and feelings to your therapist both before and during your session. Don’t be afraid to ask questions, ask for clarification on things you don’t understand and most importantly be willing to express how you feel – both emotionally and physically. I’ve heard more than one person say “I laid on the table with anxiety because I told the therapist I had hip pain and when she started she was massaging my neck and back. It made me worried that she wouldn’t address my issue or give enough time and attention.” A lot is going on in the therapist’s mind in terms of their understanding of bodywork and perhaps based on posture or based on palpating they realize that much tension is coming from the upper body. And because the whole body is connected, it can be the case that hip pain is coming from another part of the body. But regardless of that, it’s absolutely beneficial to communicate with the therapist along the way. If the face cradle is bothering you, if you are cold, if something feels painful or if something feels good (especially if something feels good ), don’t hesitate to tell your therapist. They can shift directions at any time which assures you that you will be taken care of. This is your session and you should feel empowered to help make it everything you need it to be by clearly communicating.

  1. Relax & Feel Comfortable

Perhaps one of the biggest reasons people seek out massage therapy is to relax. And the great news is that physical touch and therapeutic massage can help us relax and release stress. But there are many things that go into relaxation and it’s a good idea to make the most out of your session by removing any barriers to relaxation prior to your arrival. That can mean putting your phone on do not disturb or taking deep breaths when you first get on the table. Or to build off of my second tip in this blog, removing barriers to relaxation can also mean communicating with your therapist about your needs such as asking for an extra blanket to stay warm during your session. Trust and safety is definitely a big part of feeling comfortable and being able to relax, so make sure you remove any barriers there by choosing the right therapist (feel free to check out my previous blog on trust by clicking here.) You know yourself best, so whatever it is that is going to make you feel more comfortable before the massage session starts, I definitely recommend prioritizing it to get the most out of your session!

  1. Take Time To Rest Afterwards

The one thing I hate about massage therapy is how fast time seems to fly and how it comes to an end before I feel ready most times. What I’ve learned being a therapist is that it can be extremely beneficial to take time to rest after a massage to allow your central nervous system to integrate the therapeutic benefits you received from the bodywork. What most often happens is that we jump off the table and go back to the real world that can be fast paced and full of pressure and stress. This is the reason that I’ve allowed for more time in my practice for people to sit and relax after a session and why I do in-home massage therapy as well. In-home allows you to go get in a bath or throw your robe on and enjoy tea by your fireplace afterwards, no need to get in your car and deal with traffic. If you aren’t relaxed in your own home and/or your time is limited on the table and you aren’t someone who easily falls into that deep rest state during massage, one thing you can try is cutting bodywork a little short. With the remaining 5-10 minute of your session you can prioritize a deep rest state or meditation by using NSDR recording or Binural Beats.

  1. Determine Frequency

Figure out how you can use massage therapy to feel your best. If you are trying to work on a specific issue, you may want to visit a therapist twice a week, once a week, or every other week. You may realize that scheduling a massage the first weekend of every month helps keep the aches away and a balanced state of mind. It’s important to find what works for you and then all you have to do is show up!

I hope these tips help! Click here if you would like to connect with me to schedule

Finding A Great Massage Therapist!

Massage Therapist
Massage Therapist

What do you look for when searching for a Massage Therapist?

I wanted to post a few blogs with the intention of helping people choose the right therapist and modalities and also help them to show up in their best state so that they can get the most from their session. The first thing and perhaps the most important thing that came to my mind surrounded the topic of trust & safety.

Massage therapy is a very intimate and personal experience that deserves much respect and careful consideration both from therapist and client. As a client, you are allowing someone to touch your own body and hear the details of your medical history and how you’re feeling in relationship to touch. As a therapist you are holding space for those things and staying educated on your profession, contraindications, and tuning into the fact that how someone might be perceiving touch or the way their body feels might be incongruent with how their soft tissue feels as you palpate it. When you create trust and safety in massage therapy, the client has the best chance of leaving feeling restored and taken care of. And the therapist has the best chance of doing their best work! 

While trust can definitely take a few sessions and some time to establish fully, you can always lay a small foundation with the communication leading up to your first session. Feel free to interview and ask all the questions that help relieve any hesitation or anxiety regarding your first session. These questions may be as unique and different as every individual. Allow the way that the therapist answers them to help you decide whether they are the right fit for you and will provide a safe environment during a session.

The reason why I believe this is the most important thing to consider is because a stressed system is a guarded system. When the nervous system feels it needs to be protected and guarded, it can create tissue tension patterns. And yes, I’m sure that is why you are visiting a massage therapist to begin with 🙂 – so in order to get the most out of your session, you will want to find someone who allows you to let down your guard!

I hope this helps give you a little more insight into picking a massage therapist. Please feel free to comment or sent me a message on your thoughts! Click here to contact.

And in the meantime, feel free to check out this article on how stress effects the body to learn more about the importance of feeling safe and relaxed during your massage session. Stress effects on the body (apa.org)

Mundelein Office

Massage Near Me
Massage Near Me

As Spring approaches, I’m excited to announce that I will be in an office space a couple days a week featuring a signature massage session that includes Vibroacoustic Sound Healing. Due to the sound system and the weight of the table, it really deserved to have a home base. This space is also allowing me the opportunity to add additional services and build a relaxing atmosphere outside of the home. Along with introducing office hours this year, I’m excited to post more on health and wellness. Over the last few years I have been diving into books and podcasts finding such a great community of wellbeing experts. I cannot wait to share what I have learned and continue to learn via blogs and social media posts (Facebook & Instagram). I hope you follow me on your preferred platform.

Want to be the first to know about Om Well updates and new services? Please subscribe to my newsletter if so. And if you are looking for a “massage near me” and are located near Mundelein. Please visit me at LifeForce Health Center where I get to blend my love of herbs, essential oils, and vibroacoustic sound into my massage therapy services!

Click here for hours, location, and pricing.

Creating Mind and Body Practices for A Successful Life – A Yogi’s Thought

I can’t imagine a single individual who doesn’t desire a “successful” life. No one sets out on a grand adventure crossing their fingers and hoping they fail. Success, conceptually is simple, you set a goal and accomplish it. But the execution… the doing and sometimes even the “what comes next when you succeed” is a little more complex.

What I hope to see normalised and the direction I believe we are heading towards, is a society full of self-aware individuals. Without self-awareness, you can “succeed” all you want and ultimately never get it right. Success and its deep ties to large amounts of money and social approval can easily lead us down a path that is unfulfilling and for many, depressing. So here’s what I’m suggesting: if you want to lead a successful life, you should start by closely examining your current definition of success and have the courage to throw out everything tied to it that doesn’t align with your values/spirit and redefine it. If you’ve never done this, you may come to realise how misaligned you are in your beliefs and your practices. Or perhaps it will simply reinforce how aligned you are.

This is something to take your time with and come back to as often as you need to. I encourage you to take the time right now to make a list of your values and what makes life meaningful. If you don’t have a lot of time, maybe just jot down the first few or set a reminder to come back to this when you’re ready.

Mind/Body Practices
When you have your list of values, it’s time to set yourself up for “success” (haha) by creating mind and body practices that align or perhaps focusing on getting rid of those habits/behaviours that don’t. I feel as though this is truly about self-examination and the willingness to experiment or seek assistance from an expert. This is all about putting the definition of success to work; bringing thought and action together.

Here are 4 of my favorite tips/advice:

1.       Start small. I have a habit of trying not only to change big things about myself at a vast rate, but also changing multiple big things at once. It puts a lot of pressure on us and often it’s that pressure that leads us to “fail” instead of succeed. For example, if health is something you value and improving it means eating less processed foods or meat, then cut out red meat and start there. Cut out 1 regular processed food meal or menu item. Perhaps even one that you won’t really miss and replace it with plant based whole foods.

2.       Start easy. Utilise the power of conditioned behaviour by creating a habit that leads to you better actions and try not to choose the hardest aspect about it right off the bat. I heard a story where this gentleman made a habit of driving to the gym after work and walking in only to spend 5 minutes there. That was all he committed to until he increased that time to 20 minutes and so on. If drinking more water and staying hydrated is a priority for your health, but it’s not something you do or like to do, start easy. Set a reminder to go get water every day. Make it a ritual that you’ll at least go somewhere to access water and take a sip. A sip can turn into a glass, which can turn into drinking your appropriate amount of water to stay hydrated.

3.       Know what to do when you “fail.” We are going to fail a lot in life. It’s important to have a healthy perspective of failure. We have to be able to accept it and say it’s okay while healing any hurt that it may cause. And then we have to use the experience to either learn that the goal/ambition that we failed at isn’t something we truly value. Or we have to realise that we value that success so much that we are willing to try… and try again… and try again… until we succeed.

4.       Drown out the noise/Courage is required. They say most people live their life in fear or in love; be courageous enough to love what you love without the opinions/judgements of others dragging you down a path that isn’t true to you. Be mindful of the information you take in and pages you subscribe to. Do to the people you surround yourself with make you feel inspired and encouraged or are they always making to feel like you should lean into living a fearful life.

Don’t Wait To Begin
I hope you take the last little bit of time you have after reading this to utilise those tips and begin. Like I said, start small. Write down a single mind/body action, that you can do which will pull you into alignment with your values and definition of success. Set a daily alarm if you need to or find an accountability partner. Set a deadline to check your progress and rework the action if necessary.

Wishing you all a successful life by creating more alignment with your body, mind, and spirit (the definition of yoga)!

What Kind Of Seeds Are You Planting?

We plant seeds everyday through thoughts, speech, and actions . The question is, what kind of seeds are you planting?

I’ve been in stages where my garden of life was muddy, gloomy, and perhaps even rotten. My mind was full of judgemental thoughts and my speech was really negative. It took people who loved me to tell me how I was being and a lot of self reflection to fully understand how I became that version of myself. And then it took a lot of work to clean it up and find a new way of being, but I’m so glad I did! The experience gave me a lot of compassion and understanding for others and also reinforced why meditation practices are important for a life of well-being.

Speaking from my own experiences, if you’re struggling with this, I would start with cleaning up your thoughts. I think that it’s more challenging to have a blossoming, colorful, kind state of mind and do or say mean things. On the other hand, I think it’s easy to do or say nice things, but on the inside be thinking unkind thoughts. So today, I’m offering a meditation practice that is intended to plant thoughts of love. Try it out for a week and please feel free to share your experience with me!

Meditation practice: planting seeds of love!

  • Set aside a time to observe your thoughts. You can commit to doing this throughout the day or at a designated time/during a specific activity.
  • Filter your thoughts through these three questions:
    Is it kind?
    Is it compassionate?
    Is it joyful?
  • If it isn’t, decide to be done entertaining the thought immediately. You can even visualize throwing it in an imaginary trash can.
  • Redirect yourself to think thoughts that bring life to you and others; think about the good things about that person or situation; count your blessings; reminisce on the kindness others have shown you.

I truly believe this practice is really important right now. I utilize it often, because it only takes one political article or some social media post that can have us spinning mentally. I’m not saying that we should ignore what is going on in our world or that we can’t hold tight to our beliefs. But if it’s our hope and goal to see a beautiful world, then we have to take accountability for how we are contributing. We have to be willing to sit with an idea, action, person… and not immediately jump to a negative conclusion. We have to think and speak words of life, not death!


Welcome to Om Well!

Hello There!

Welcome to my site and thank you so much for stopping by to check out the Blog section. I decided on the name Om Well because to me, it represents universal well-being. And it is my hope to witness, be a part of, and inspire a world of harmony and health for everyone!

My focus is on the human mind and body; exploring, creating, and educating myself on practices that allow us to feel our best and live a meaningful life. I’m looking forward to sharing great tips, tricks, and techniques to bring healing and improvement to your being. Be on the look out for my online posts and I hope someday we get to meet in person for a wellness session!

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