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Transitions: The Transformational Guide to Great Health!

Andrew's Full
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Stress Relief
& Energy Medicine


The "Cross Training" Support Program ® was developed by Andrew Pacholyk, MS, L.Ac as a multi-layered health system for healing. This great resource is for those looking for a sensible and rational easy-to-use guide to the best researched alternative therapies. Developed and referenced from the foremost experts on nutrition, herbs, acupuncture, exercise, homeopathy, healing touch and the metaphysical arts, this program allows one to use an "across the board" methods in health and healing.

The following maladies are all situations that can be helped with Aromatherapy, Herbal Medicine, Acupuncture, Exercise, Nutrition and Lifestyle Changes, Crystals and/or Homeopathy. These "Complementary Therapies" are the 'cross training program' of Alternative Medicine and is only a jumping point in the healing process. You may access other modalities at the menu bar to the left.

*Disclaimer: This information is not intended to be a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. The information provided is for educational purposes only and is not intended as diagnosis, treatment, or prescription of any kind. The decision to use, or not to use, any information is the sole responsibility of the reader.


See also anxiety, colds and flu, depression, fear, pain management, tension, stress.

Insomnia is a symptom, not a disease. Insomnia can have many causes, but the biggest cause is due to stress. Stress related to work, school, health or family concerns. Depression is the second biggest cause. The use of stimulants, including caffeine, alcohol, nicotine or other over-the-counter or prescription medications will also cause insomnia. Prescription drugs, including some antidepressant, high blood pressure and steroid medications, can interfere with sleep. Many over-the-counter medications, including some brands of aspirin, decongestants and weight loss products, contain caffeine and other stimulants. Change in your environment or work schedule and even long-term use of sleep medications will actually interupt your sleep cycle. Medical problems, including fibromyalgia or complex diseases of the nerves and muscles can make it very difficult to fall asleep and stay asleep.

Behavioral insomnia, occurs when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most people with this condition sleep better when they're away from their usual sleep environment.

Andrew's Top Sleep Remedies

Sleepy Tea

Peaceful Sleep

Sound Sleep

5-HTP Complex

A Few of My Favorite Things

Ease Mind/Calm Spirit

Guna Sleep

Valerian, Hops, Catnip, Chamomile, Passion

Chill Out, Night Cap

Best Sleep Tips

1. Sleep. That wonderful but sometimes elusive state of bliss and rejuvenation! I think it is most important to go to sleep with a "quiet mind". Sometimes this is difficult to do. We all have trouble now and then. Sometimes, we are even afraid of knowing that we have to go to sleep.

2. Fear can be an underlining problem in many cases. There are many ways to quiet the mind. Doing 15 to 30 minutes of meditation or yoga can be very helpful. You must allow yourself to be distracted or get into your meditation or yoga and "let go" of the days thoughts...see Yoga/Meditation.

3. Try tiring yourself out during the day, so that by the time you are ready for bed you are yearning for that pillow! Try exercise during the day to exhaust the muscles and mind. The moving is good when we are depressed too! It gets the blood flowing and makes us move past many issues. Pack your day with lots to do. Errands, class, shopping...whatever you can find to keep you busy.

4. Single herbs such as valerian root, hops, or passion flower are wonderful, natural sleep assisting herbs.
Herbal tea, half hour before bed, is wonderful for relaxing the digestive system if you are nervous or upset. Chamomile is great for this as well as Kava and Hops. Try brewing these herbs seperate or even together for a wonderful prescription for sleep! See herbal remedies

5. Reading a book before bed is also good. This can direct your mind to a different place.

6. Diffusing essential oils of Lavender, Chamomile, or Clary Sage are all wonderful to induce a relaxed state and the soothing scents will calm your senses. See Aromatherapy

7. If you are taking a pain killer, be careful for many pain relievers actually have caffiene in them. Perhaps you may want to consider Willow Bark for pain.

8. Remember, we choose our thoughts, our thoughts do not choose us. Believe that this is so. To Believe is a powerful thing. The Universe supports ALL that WE CHOOSE to Believe. So do not torture your mind with troubled thoughts which will not allow you to sleep and are only destructive in the long run. See Belief Systems.

9. Block out light. To increase the quality of your sleep, research has shown that by blocking out light in your bedroom, you can improve your sleep pattern. If you can see your hand in front of your face, after the lights are off, then it is light enough to affect melatonin production. Melatonin is a hormone secreted at night by the pineal gland. The pineal gland is a small organ in the brain sensitive to light levels.

10. Eat Earlier. Eat at least three hours before bedtime. The further away you eat from the time you go to sleep, the better it is for you to have a better night's sleep.

11. Let your pets sleep outside your bedroom. Believe me, they don't need you to fall asleep and the reverse is true. Pets can be restless and are often tossing and turning, getting up and down off the bed throughout the night, disturbing your peaceful sleep pattern.

12. Move the television outside the bedroom. This bright distraction should never be in a place made for peaceful sleep. Period.

13. Use guided imagery or visualization: According to research done in Britain, those who pictured a sunny beach, calm tranquil ocean or lush green garden have been shown to fall asleep 20 minutes faster then those who counted sheep.

14. Skip the acid foods: After eating foods such as tomatoes, citrus, and pineapple (especially in juice form) these foods will irritate the lining of the bladder causing night time spasms and pain. You can test your sensitivity to these foods by avoiding them for a week and then add one back every two days after that. The culprit will tend to cause symptoms to come back within 24 hours.

15. If you nap during the day: consider doing it about an hour after lunch and only for 15-30 minutes. You will wake up rejuvenated and it will not effect your sleeping pattern at night.

16. Caffeine: can be a real problem for some people. If that is you, have your last cup around lunch time. It can improve sleep problems by 30% in many people.

17. Keep your hands warm: According to the University of Iowa Sleep Clinic, keeping your hands warm and under the covers will help you to fall asleep faster and also help with fewer nightmares and awaking from them.

18. Choose looser pajamas: This choice alone will help the body's core temperature lower and allow for your body heat to escape (which is a good thing), boosting melatonin production.

19. Consider taking your calcium and magnesium before bed: These two supplements should be taken in divided doses with your first dose in the morning. At night, take 800- 1,000 mg of calcium and 400 mg of magnesium, which will not only help you sleep, but will help you to avoid restless legs and cramping.

20. Give yourself a 5 minute calf massage: you will fall asleep twice as fast when you massage both calves. You can use a little massage cream and massage the calves (one at a time) using both hands, using long strokes upward towards the heart. This stimulates nerve bundles that relax the adrenals and reduce stress hormone production.

Managing Your Sleep

Sleep allows our body to rejuvenate and repair!

Don't Smoke: Besides the fact that it can cause lung cancer and is the second leading cause of death for both men and women, nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.

Limit Stimulants: Caffeine, alcohol, some aspirin and many over-the-counter and prescription drugs disrupt sleep. Avoid drinking caffeine or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns.

Limit Your Nap Time: If you are having trouble sleeping at night, try not to nap during the day because you will throw off your body clock and make it even more difficult to sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be sure to sleep no more than 15-30 minutes, earlier in the day.

Keep a Regular Schedule: Keeping a regular schedule will help your body expect sleep at the same time each day. Try to go to bed and wake up at the same time everyday, even on the weekends. Oversleeping to make up for a poor night's sleep, even a couple of nights, can reset your body clock and make it harder for you to get to sleep at night.

Bedtime Rituals

Create a ritual or pattern to prepare your body for sleep.

Be Pro Active and determined when it comes to finding the culprit of your sleep issues. Do not just brush it off to "that's how it is". It is always a revelation when we discover more about ourselves. Use your finding to improve your situation!

Spend quiet time by doing things that can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to relaxing music or Andrew's guided imagery program.

Listening to soft music: cues your body that it's time to slow down and begin to prepare for sleep.

At night: try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.

Create a sleep journal: overthinking is one of our biggest enemies. Write down your worries and possible solutions before you go to bed. Get them out of your head and on paper. This allows you to see your 'fears' in writing. This brings you one step closer to disarming your fears. A journal or "to do" list may be very helpful in letting you put away concerns and organize your mind in order to make tomorrow easier.

Go to sleep when sleepy: when you feel tired, go to bed.

Don't lie in bed awake: get out of bed. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.

Television in the bedroom: is a real no-no! To much light, stimulating commercials and news shows tend to be alerting and keep us awake.

In the morning: expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock.

Herbal Remedies

Catnip Leaf (Nepeta Cataria) produces a sedative effect. Animal studies (except in cats) have found it to increase sleep.

Hops (Humulus lupulus) if muscle tension is causing sleeplessness before bedtime. In addition to its use in beer, hops has a long history of use in medicine as a sedative/relaxant.

Passion Flower (Passiflora Incarnata) is rich in flavonoids, which is its primary constituents responsible for its relaxing and anti-anxiety effects.

Skullcap (Scutellaria Lateriflora) is often used in synergy with Valerian to create an effective remedy for insomnia. It is primarily an anti-spasmodic and relieves muscle pain due to stress and menstrual cramps.

Valerian Root (Valeriana officinalis) is a safe and effective sleeping aid, more powerful than L-tryptophan. It is a wonderful, natural sleep assistanting herb and is considered the 'valium' of the herbal world.

Herbal Combinations and Formulas

Herbal tinctures are concentrated liquid extracts of the medicinal properties of herbs. Tinctures represent one of many different ways to prepare and use herbs. The terms tincture and extract are often used interchangeably.

Shake the tincture bottle well. As a dietary supplement, place 1 to 3 droppers (under the tongue, or in juice or water as needed, 2-3 times a day.

Chill Out: Valerian, St. Johns Wort, Passion Flower, Scullcap, Blue Vervain.

Muscle Calm: Wild Yam, Black Cohosh, Crampbark, Scullcap, Angelica, Peppermint, Tumeric.

Night Cap: Valerian, Hops, Scullcap, Passion Flower.

Herbal Teas

In a stainless steel pot, boil desired amount of water. The moment it boils turn the heat off. Add the following herbs in an infuser, muslin bag or tea ball for a single cup or add one-three teaspoons of herbs per cup for larger amounts. Allow the herbs to infuse for up to 5 minutes. Drink 3-4 cups a day. For flavor-add lemon and sweeten with Stevia or organic honey. These herbs are helpful for gently cleanses, purifying, detoxing, anti-inflammatory. This powerful formula will help remove accumulated toxins in the body. Strong antioxidant, cleanses the colon and stimulates circulation.

Calm Tea - Relaxing blend of herbs to help reduce stress and helps you to unwind. Improves circulation and acts as a sedative. Reduces mucous from colds, muscle and menstrual cramps and helps with anxiety and stress. Chamomile Flower, Peppermint Leaf, Catnip Leaf, Strawberry Leaf, Linden Leaf and Flowers, Passion Flower Herb, Scullcap, Licorice Root, Valerian Root.

Digestive Tea- Demulcent herbs especially blended for gas, diarrhea, and ulcers. Helps soothe an upset stomach. Helps in digestion and is good for heartburn, indigestion, circulatory problems, and nausea. Peppermint, Papaya Leaf, Hibiscus, Mint.

Sleepy Tea- Soothing blend of herbs for relaxing moments or right before bed. Helps in relieving stress and anxiety, indigestion, and insomnia. Valerian Root, Chamomile Flowers.

Aromatherapy Remedies

Aromatherapy can help by reducing stress and promoting relaxation making it easier to sleep. Helpful, are essential oils such as Chamomile, Clary Sage, Lavender and Neroli. Baths, massage oils as well as, skin and body treatments and diffuser blends all allow you to calm and release tension in the body, as well as, your emotional/spiritual well-being.

Chamomile: known as a physical and emotional soother, this essential oil is even suitable for children. Chamomile calms the nervous system and induces sleep.

Clary Sage: is anti-depressant and regulates the nervous system and is very beneficial with stress-related problems.

Lavender: is a soothing, relaxing essential oil that soothes muscle soreness and calms the central nervous system.

Neroli: is an anti-depressant and gentle nerve tonic. Orange blossom is most helpful for treating depression, anxiety, nervous tension and stress related problems.

Utilize these blends of essential oils 3 times a day, morning, afternoon and night:

Angel's Mist Insomnia Inhalant Remedy Blend

Angel's Mist Insomnia Massage Oil Remedy Blend

Angel's Mist Insomnia Rub Remedy Blend

Angel's Mist Insomnia Bath Remedy Blend

Nutritional Advise

Water should be a very important part of any nutritional program. Distilled water is best. 6-8 8 ounces per day. Water allows for the cleansing and hydrating of the system.

Sipping a cup of herbal tea cues your body that it's time to slow down and begin to prepare for sleep.

A Light Bedtime Snack Can Help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.

Eat Some Turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Eating foods containing tryptophan raise the levels of serotonin produced in the body, which in turn increase a person's feeling of sleepiness. It is best to eat tryptophan on an empty stomach. Other foods, besides turkey, that contain a notable amount of tryptophan are: milk, cottage cheese, yogurt, ice cream, chicken, cashews, soy beans and tuna.

Check Your Iron Level. Iron deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.

Avoid Stimulants After Twilight. Coffee, colas, and even chocolate contain caffeine, the powerful stimulant that can keep you up, so try not to consume them past 4:00 p.m. Avoid alcohol at dinner and throughout the rest of the evening, if you currently have a sleep problem and don't fix a nightcap to relax you before bed. Alcohol does depress the central nervous system, but it also will disrupt your sleep. In a few hours, usually during the middle of the night, its effects will wear off, your body will slide into withdrawal, and you'll wake up.


The mysterious and amazing healing power of water has been utilized for centuries. Water cleanses, refreshes and restores all life. We are always drawn to water. Be it a soothing fountain or majestic waterfall. Water is a carrier. It flows. It moves along the line of least resistance to find its way to the ocean where comes and goes in the ebb and flow of tides and waves. The appeal is inexplicable! We crave water, maybe because our bodies are made up of a large percent of it. Maybe beacuse we instinctively know how it can heal us.

Hydrotherapy is the use of water in any form, in the treatment of dis-ease. Hydrotherapy was used by the ancient Greek physicians. The use of baths for such purposes as well as for religious purification, personal cleanliness, and private or social relaxation dates from at least the time of ancient Greece. A German, Vincenz Priessnitz, popularized the use of spas in Germany and elsewhere in Europe, where they are still popular today.

Hydrotherapy has a number of uses. Warm water will relax spasm; thus, hydrotherapy has been useful in treating such conditions as muscular strains and sprains, muscular fatigue, and backache. Heat is often used in conjunction with massage or other manipulative or stimulative treatments, such as the whirlpool bath. Sitz baths (sitting in hot water) are effective in the treatment of many disorders. Water is also useful in physical therapy because patients who exercise in a buoyant medium can move weak parts of their bodies without contending with the strong force of gravity.

Try a warm, soothing foot bath before bed. Fill the tub or foot basin with enough warm water to cover your feet. Add some calming essential oils, sea salt or bubbles.

The neutral bath has a balancing effect on anxious or irritable people. Instructions for a neutral bath: Fill your bathtub with water slightly cooler than body temperature, around 94 degrees to 97 degrees F (You can check the temperature of the water with a regular thermometer.)

Take a soothing, relaxing bath. Fill the bath tub with hot water. As the tub fills with water add 2 spoons of Angel's Mist Deep Soak Sea Salts to the bath water. Soak for 15-20 minutes. As the water gets cool, replace the bath with warm water.

Andrew has designed his Blissful Bath,Blissful Sleep kit, which is a wonderful blend of oils, herbs and all the things you need to create a restful sleep ritual!


This medical system uses infinitesimal doses of natural substances to stimulate a person's immune system and body's natural defenses. Homeopathic remedies are named for the plant or animal ingredients they are made from. Homeopathy not only offers relief from temporary disorders but, can provide long term healing of a person due to its individual and "wholistic" approach. This often leads to a complete recovery from the dis-ease, as well as, providing an improved understanding of the patient's situation. This type of healing makes it easier and possible to avoid recurrence or relapses in the future and homeopathy stimulates the body's natural defense system by reestablishing normal immune system and cell functioning.


Coffea Cruda 6c for symptoms of a racing mind or nervous excitement. Symptoms are aggravated by cold air, or when the mind is fully alert.

Kali Phosphoricum 6c if symptoms occur such as weakness, irritability and low spirits. Also symptoms of nervous exhaustion from too much mental strain and exertion.

Nux Vomica 30c if symptoms occur as light or disturbed sleep. Also, if you always feel like you need more sleep or if bad dreams occur - which are often due to overexertion or overindulgence in food or drink.


Exercise during the day to exhaust the muscles and the mind. The moving is good when we are depressed too! Aerobics, power walking, weight training, swimming are all great for working the muscles and the mind. Exercise gets the blood flowing and makes us move past many issues.

Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult.

Traditional Chinese Medicine:

Traditional Chinese Medicine (TCM) is the oldest, continually practiced, and professionally administered health care system in the world. It is a documented medical system spanning over 2,500 years based on comprehensive philosophies, rational theories, clinically tested and empirically verified by over 100 generations of highly educated practitioners. Chinese Medicine is a total system of internal medicine which is comprised of a diagnostic procedure based on signs, symptoms and treatment styles including acupuncture, herbal medicine, exercise, diet and meditation. It's foundation is based on the principles of balance; the interdependent relationship of Yin and Yang. Through this balance, health is achieved and maintained.

In Traditional Chinese Medicine, insomnia is differentiated by the difficulty falling asleep, difficulty staying asleep, excessive dreaming, excessive overthinking and/or frequent waking.

TCM recognizes imbalance of Yin and Yang, especially in insomnia patterns. Excess Yang makes it difficult to fall asleep, while Excess Yin often has patterns of dampness or phlegm, which cause patients to sleep more or heavy.

Acupuncture and herbal medicine are effective therapies for the treatment of insomnia. Acupuncture redirects your Qi into a more balanced flow. It provides support to the underlying energetic spheres affected by your insomnia, helping to resolve the cause or effects of your sleep problems. Acupuncture releases tension in the muscles. This allows increased flow of blood, lymph, and nerve impulses to affected areas, decreasing the pressure and blockage experienced by you.

Diet is another element that should be used as a remedy for insomnia. Do not eat too late into the evening before bed time. Avoid foods, which produce phlegm, such as cheese, ice cream, milk, butter, and fried foods and those foods, which are stimulants such as excessive coffee and alcohol.

Herbal medicine is an important component for working at the root of the problem. Consider punching in your signs and symptoms into Andrew's herbal granule formulas chart, in order to create your own personal remedy for this condition.

Peaceful Sleep

This all natural remedy for sleep is used to help calm, balance, and nourish the mind and body in order to enhance restful sleep. This is a safe herbal granule blend in capsules developed by our Chinese medicine specialist based on a traditional blend of herbs used for centuries. This amazing formula's ingredients include jujube seed and oriental arborvitae seed. No artifical ingredients. Laboratory tested for heavy metals and pesticides. These capsules are vegan, all natural and gluten free vegatable capsules. Take 2-4 caps 30 minutes before bed. Serving per container, 100.

Product Name: Peaceful Sleep $38.00 Add to Cart

* Send a Check or Money Order

Visit Your TCM practitioner for a proper diagnosis and treatment.

Healing Touch Therapy:

There are many different approaches to massage and applications of it. "Massage Therapy" is a holistic procedure that affects all systems of the body; digestive, elimination, respiratory, circulatory, lymphatic, endocrine and nervous systems. Many of today's health problems arise from stress. Because stress upsets the delicate integral balance of all your body's functions, regaining this balance requires a holistic approach.

Massage Therapy and gentle self massage not only calms your mind, but also affects the whole of your metabolism through normalizing your circulatory, muscular and nervous systems and their interdependent functioning.

Massage for insomnia is effective by soothing the central nervous system and can be done with calming insomnia massage oils or blended insomnia remedies from essential oils in order to relieve symptoms.

Learn How to Give a Massage. This step by step method will help you learn just how to make your subject feel great!

The Crystal Facial Massage works on a deep esoteric level allowing not only the physical body enjoyment and total relaxation but the stones will enhance a positive, reconnecting flow of energy which will allow you to bring up, recognize and clear emotional blocks. This is a great remedy for calming the mind and spirit.

Hot Stone Massage Therapy. is recommended for this condition. It is an ancient Ayurvedic therapy with river bed stones which draw out stress, tension and impurities from the body.

Emotional Aspect:

There is an emotional aspect to every illness. Often times, it is the emotional thoughts or "excess emotions" that will lead to illness.

Insomnia is often caused by worry, emotional stress, the aging process and exhaustion.

The following therapies are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self is up to you. Here are some suggestions:

Trust the Process of Life!

  • Face fears head on by: writing them down on paper, acknowledging them, then move on.
  • Get rid of the quilt. This emotion is an endless irritant that does not allow you to move forward.

  • Release through the breath! Your breath is your connection to relaxation and inner peace.

  • Quiet your mind. Gain control over your thoughts and you gain control over your life.
  • Be in the here and now. Bring your attention to calm, peaceful sleep.

What is your experience with this disorder? Sharing your own experiences often helps others. We'd love to know in the Peacefulmind Community

Feng Shui Tips:

Make sure your bed is large enough and comfortable. If you are disturbed by a restless bedmate, switch to a queen or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets. Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work... Help your body recognize that this is a place for rest or intimacy.

Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent Try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.

Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Place your clock so you can't see the time when you are in bed.

Avoid sleeping with your head towards the door. The proper position in which to have the bed and to sleep is in such a place that allows you to see the door but without being right across from it. This way, you should always avoid sleeping with your feet right in front of the entrance.

Avoid sleeping under a window. Sleeping under a window would have a bad impact on your vital energy, as well as it might cause you to loose some of your positive energy by dispersing it. If you can't avoid sleeping under a window, then you should hang a curtain on the window.

Avoid having pictures of water or fountains in the bedroom. Keeping a fountain or pictures of water in the bedroom can cause insomnia as well as attract bad luck to those who sleep in the room.

Avoid any poison arrows pointing towards the bed. In order to find out if there are poison arrows, you should check for any sharp edges or corners, (such as a desk corner), which might point towards the place where you sleep. If you find any and you can't get rid of them, you can neutralize its bad effect by covering it or by placing a plant in front of it.

Yoga Therapy:

Yoga poses can be good alternatives to "traditional" health remedies because they relax the body and mind, improve circulation and respiration, reduce tension and help the body through it's healing process.


The Yogic breath exercise can be done without instruction, without danger, and with a good chance that your discomfort and stressful feelings will be reduced. Relaxation Breath is the most powerful tool for stress management.

Sit up, with your back straight in any position. Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth.

Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, to a count of eight. Repeat this cycle three more times for a total of four breaths. Try to do this breathing exercise at least twice a day. You can repeat the whole sequence as often as you wish, but don't do it more than four breaths at one time for the first month of practice. This exercise is fairly intense and has a profound effect on the nervous system.

Deep Diaphram Breath

Sit with your legs crossed in a comfortable position. Breathe slowly and evenly from your diaphragm, through your nose. Fill your lower abdomen, lungs, then chest with air. Hold for a four count then slowly exhale the air out from your chest, lungs, then lower abdomen. Repeat 3 or 4 times. That's it! Just allow your shoulders to drop and your face relax as you breath, deep.

Also consider Breath Exercises, Child's Pose, Cat, Head to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward Bends, Standing Back Bends..

Meditation Therapy:

Meditation is a time-honored technique that can take you into infinite dimensions of consciousness. One major principle to meditation is in the ability to completely quiet your mind. Quieting the mind comes as a result of meditating over a long period of time, but any time you are looking within, you are meditating.

There are many meditation methods. Some are passive and others are active -- not in the physical sense, but in the sense that you actually do something during meditation. Meditators learn to focus their awareness and direct it onto an object: the breath, a phrase or word: a mantra, repeated silently, a memorized inspirational phrase, an image in the mind's eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rate, increased blood flow, and other measurable signs of the relaxation response.

Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings.

Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don't try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don't try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That's okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes. You may find that you fall asleep because you are so relaxed. That's good because, in many ways, you have begun to let go. Continue at this pace and each day allow just a little more time for yourself to meditate. Doing this allows you to relax and forget about time.

Consider the amazing power of the Deluxe Meditation Kit . Whether for meditation, quiet reflection or for creating a peaceful environment to be yours, the opportunity awaits those ready to explore the world of meditation!

Guided Imagery

Do Visualization: Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.

Counting Sheep or counting backwards really does work. Try these visual games, which are a simple but powerful tool for treating insomnia.

Color Therapy

When you are balanced, you can more effectively fight dis-ease, rid your system of toxins, as well as, negative patterns. You can achieve balance through the vibrational remedy and application of color. Color interacts with the human energy system in a unique way to stabilize physical, emotional, mental and spiritual conditions.


In the Morning: Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock.

At Night: Try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest.

Blue, Turquoise, Purple, Indigo and Violet - Are all associated with the upper Chakra, which are centered in the head and throat. They influence the thyroid, pituitary and cerebral cortex and have shown to be helpful with insomnia in this combination of colored light.

Determine what color you need. Learn more about your personal Color Therapy Analysis.

Music/Sound Therapy:

Vibrational medicine, which validates that everything in the universe is in a state of vibration and the frequency at which an object or person most naturally vibrates is called resonance. The chakras, bones, and organs in the body all possess a different resonant frequency. When an organ or part of the body is vibrating out of tune or nonharmoniously, it is called "dis ease" or disease. A body is in a healthy state of being when each cell, each organ creates a resonance that is in harmony with the whole being.

Music is a powerful tool that can be used in so many ways. It has been proven that the type of music that makes a person relax or become receptive is not any one kind. It all depends on the individual and their affinity with it.

Soothing Music is recommended for calming and relieving stressful situations, which can aggravate this condition.

Metaphysical Remedies:

The power of your mind and your belief system has everything to do with the condition, the speed and the way that you heal.

* Our Belief System is one of the major factors that can get us through situations or can cause our life to crumble around us! I do believe that there is a lot of innate goodness and balancing our minds do subconsciously to get us through hard times. The other portion of this is how we "program" ourselves to deal with any given situation.

* Our self-confidence and self-love are often the key to opening and strengthening this portion of our thoughts which in turn emanates from ourselves!

* Energy follows thought. Program thought to be positive and your energy will reflect it!

* Really appreciating what we DO have as opposed to what we would like to have, sometimes makes a signifcant difference. This is always an important element in healing that is often neglected.

Crystal Remedy Reference

Crystals have both piezoelectric and pyroelectric properties. This means that the polarities of the crystal will change when subjected to pressure or heat (even body heat from the hands). This will radiate energy from the crystal due to this reversal of polarities. It provides the transfer, storage and transformation of energy.

Offering a balanced energy field, energy modification, amplifies both energy and thought, clarity in thinking, and harmony and alignment with the chakra energy areas.

The Complete Chakra Kit stimulates the seven main energy sources which govern all the major organs and psychologically alters and clears the body's energy in order to allow healing to take place.


Allowing emotions to be expressed is the goal with crystal therapy. Crystals to consider are Amethyst, Cerussite, Hematite, Lapis .

See also Crystals Associated with Dreaming.

Book An Appointment with Andrew

Andrew Pacholyk has an extensive background in biomedical science and clinical training. Andrew has done massage, yoga and music therapy for over 15 years and brings his experience as an Acupuncturist and Herbalist to such health facilities as diverse as St. Vincent's Hospital, The Body Center, New York Health Club, The Grand Meridian and his private practice, ProAcuMed Inc. in New York City. Andrew offers a safe and effective method with his diverse knowledge of the healing arts. Andrew is licensed in the State of New York and is accredited and certified by the National Boards in both Acupuncture and Herbology.

The Misson/Vision:

Andrew offers a unique and personal path in developing, understanding and incorporating the power of our belief system and your own inner wisdom in the healing process. Andrew works with:

* Functional and Orthopedic Testing

* Acupuncture and Massage Therapy

* Nutrition, Herbal and Chinese Botanicals

* Cupping, Moxabustion, Electrostimulation

* Mind Medicine, Belief Systems, Emotional Healing

Call Andrew at his office, ProAcuMed at 917 843 3623 or by email Make An Appointment NOW with Andrew


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What is your experience with alternative and complementary medicine? Sharing your own experiences often helps others. We'd love to know in the Peacefulmind Community.

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