Scottsdale Acupuncture

Archive of the Category 'Mind'

Becoming A More Conscious Human Being

Posted Tuesday, June 2nd, 2015 by Paul Kerzner

conscious, human, consciousness

One topic that is discussed frequently with patients at Above & Beyond Acupuncture is the importance of being conscious and aware throughout your life. Oftentimes people stop paying close attention to the food they eat, the thoughts they have and their daily behaviors when life becomes repetitious. This can be due to a variety of things, yet we must strive to live consciously, setting aside the distractions of modern life.

What does it mean to be a conscious human being?

To provide a good definition as to what it means to be a conscious human being, it is integral to first understand what being conscious involves.

Merriam-Webster’s dictionary defines conscious as: perceiving, apprehending, or noticing with a degree of controlled thought or observation. The dictionary’s definition goes on to state that conscious is also characterized as: done or acting with critical awareness. [Link] Both of these definitions exemplify the fact that being conscious entails clear thought, observation and critical awareness, which are all vital to becoming a more conscious human being.

A person who is conscious places concerted effort into maintaining an awareness of their behavior, environment and feelings throughout the day. They frequently check in with themselves, taking stock of how they feel, what is taking place in their environment, what they eat and the thoughts they have. If a problem arises, or a negative thought finds its way into their mind, this becomes an opportunity for change and growth. Having this awareness is essential when it comes to living consciously. Without it a person can fall into repetitive behaviors and thought patterns.

Being conscious throughout the day can be challenging for some people, as they can become easily distracted and lose focus. If this is a problem for you, the best tool you can implement is meditation, as it will provide you with the opportunity to observe your thoughts. In a previous blog post titled “The Many Benefits Of Meditation”, we go into detail about what meditation is and provide some helpful suggestions to get you started. If you get a moment, we suggest that you read through this article.

Why is it so challenging to be a conscious human being?

Life in the 21st century is filled with routines, repetitious activities and distractions. These routines can involve going to work, running errands, eating, exercising, driving, etc. When these experiences become commonplace, it is easy to stop paying attention to what is being done and just go through the motions. In some ways, it’s like setting the brain on autopilot, where the person no longer has to think about what he or she is doing.

When critical thought and attention are set aside, people enter a state of unconsciousness where they are no longer fully aware and present with what they are doing. Individuals can become automatons living a life that lacks any particular passion and is filled with mind numbing activities. One of the most insidious distractions that exists in modern life is watching countless hours of television. This one activity has the ability to consume a person’s consciousness and waste portions of their life viewing content that usually has no educational value. If you choose to watch TV, we suggest that you are conscious of what programs you watch and how much time you spend viewing those shows.

This blog was written with the purpose of bringing attention to the importance of being a conscious human being. If you find yourself going through the motions of life, we urge you to take some time to reevaluate your priorities and make a concerted effort to be more aware of your actions. Now is the time to live more fully, more presently and more consciously!

Experiencing Insomnia? Try Acupuncture!

Posted Monday, May 25th, 2015 by Paul Kerzner

insomnia, acupuncture, sleep

Are you having trouble getting to sleep? Do you find staying asleep difficult? Have you experienced insomnia throughout your life? Are you looking for natural remedies without becoming dependent on medication(s)? Acupuncture can help provide the relief you seek and help you to get a better night’s sleep!

Insomnia is one of the more common ailments we treat at Above & Beyond Acupuncture. Recently, we have observed an increase in the amount of patients who have reported suffering from this condition. Traditional Chinese Medicine is very effective at treating this issue, yet large portions of the population are unaware of this as an option. We wanted to share some information about what insomnia is, how common it is and how effective acupuncture can be at providing relief.

What is insomnia?

The Mayo Clinic defines insomnia as a persistent disorder that can make it difficult to fall asleep, hard to stay asleep or both, despite having the opportunity for adequate sleep. With insomnia, an individual will wake up and not feel refreshed, which will take a toll on their ability to function throughout the day. Insomnia has the ability not only to reduce energy levels but it can also have a negative effect on overall health, emotions and quality of life. [Link]

It is important to note that insomnia is not always defined by the number of hours a person sleeps. This is due to the fact that each individual can require a different amount of sleep. It is generally accepted that 7 to 8 hours of uninterrupted sleep is a sufficient amount for most people.

How common is insomnia?

Sleep is one of the most important factors when it comes to maintaining good health, as every human being requires a sufficient amount of it to function properly. Getting enough quality sleep time can become an issue at some point in almost everyone’s life. Here are some statistics that help to exemplify how prevalent insomnia has become in the 21st century: [Link]

· More than 30% of the population suffers from insomnia.
· Adults sleep 20% less (on average) than they did 100 years ago.
· 1 in 3 people suffers from some form of insomnia during their lifetime.
· More than half of Americans lose sleep due to stress and/or anxiety.
· Between 40% and 60% of people over the age of 60 suffer from insomnia.
· Approximately 10 million people in the U.S. use prescription sleep aids.
· People who suffer from sleep deprivation are 27% more likely to become overweight or obese.

What are some ways to treat insomnia?

Pharmaceutical companies have taken note of the increase in the population reporting insomnia and now offer a variety of prescription and over-the-counter medications. Many of these drugs have undesirable side effects, but for those who suffer with insomnia any opportunity to get a decent night’s rest is worth the risk. One of the common issues reported by those taking sleep medication is feeling foggy headed and spaced out throughout the day.

Many people prefer to seek out natural ways to heal themselves by using foods, supplements and/or lifestyle changes. In a previous blog post titled “Home Remedies For Insomnia” we presented some natural solutions that individuals can use to improve their sleep. We suggest that you take a moment to read through this article if you’re having trouble sleeping and are interested in natural and safe home remedies.

One of the most effective ways of treating insomnia is by getting acupuncture. Traditional Chinese Medicine, which includes acupuncture and Chinese herbs, has been around for thousands of years providing relief to people experiencing a wide variety of health issues, including insomnia. The basis of this medicine is to treat the root cause while also tending to the symptoms being exhibited. This method is holistic and will provide immediate and long lasting relief.

Can acupuncture treat insomnia?

The National Center for Biotechnology Information (NCBI) published a study that was comprised of 46 randomized trials involving 3,811 patients in an effort to determine if acupuncture could effectively treat insomnia. They found that acupuncture was superior to sleep medications. The data also revealed that there were no adverse effects reported by the patients in the study. The conclusion reached was that acupuncture does appear to be an effective treatment for insomnia. [Link]

Many other studies have been completed, and some are currently being performed which will lend more support to how effective Traditional Chinese Medicine is at treating insomnia. It is our hope that in the future, acupuncture will be used as a primary means of treatment, surpassing prescription and over-the-counter medication(s) and enabling patients in need to avoid the dangerous side effects of these drugs.

If you, or someone you know, is interested in using acupuncture to relieve insomnia, we strongly urge you to only receive treatment from a licensed acupuncturist. Chiropractors, naturopaths, physical therapists and medical doctors are not licensed acupuncturists, unless they also attended acupuncture school and are licensed by national and local acupuncture boards. This is an important topic, so we hope you can take a moment to read our blog post titled “The Importance Of Receiving Acupuncture From A Licensed Acupuncturist.”

You no longer need to suffer through sleepless nights or become dependent on medications to help you get to bed. Acupuncture can provide the relief you seek! If you’re in the Scottsdale, Phoenix, Tempe, Chandler or Mesa neighborhoods, we recommend you come in for a treatment at Above & Beyond Acupuncture. Call us or schedule an appointment online today.

Honoring The Good & The Bad Times

Posted Monday, April 20th, 2015 by Paul Kerzner

good times, bad times, honor, challenge, emotions

Are you going through a rough time right now? Does it feel like things just keep getting harder? Have you been experiencing a lot of ups and downs in your life? Do you keep making the same mistakes over and over again?

If any of this is true for you, you might want to ask yourself this question:

Do you honor both the good times and the bad times?

At some point, everyone goes through challenging times where things seem difficult and bleak. While these moments are undesirable, they provide us with an opportunity to learn valuable lessons. It is important to be grateful for these moments and to remember – although it may not be apparent to you while you are experiencing difficulties – that bad times can be as helpful and valuable as good times.

At Above & Beyond Acupuncture, we work with patients who are experiencing many of life’s challenges. One thing we suggest is the principle outlined above: to honor both the good times and the bad ones. By implementing this perspective, there will be opportunity to find value and meaning regardless of the circumstances which are presently unfolding, or the eventual outcomes.

Why should I honor the bad times?

Life is full of peaks and valleys: one moment you’re up and the next you might be down. There will always be good times and bad times along each of our journeys; this is something you can depend on. The best way to handle the challenging times is to keep things in perspective, and to try to remain objective. Of course, this could be difficult to achieve in the moment. That is why it might be helpful to temporarily remove yourself from the situation, experience or person so that you can clear your head and take stock of what is taking place.

Even though you might perceive something happening to you as “bad”, there could be potential for change and growth in the situation which should be considered (and perhaps may not initially be recognized). We are not suggesting that you disregard your feelings; how you feel is extremely important. By honoring these moments, you are embracing them with the understanding that they can be as much help to you as the good times are. Sometimes in the long run, the difficult lessons may even turn out to be the most valuable ones, both because of the work involved in learning them and because you may not have expected that anything good could come out of the “bad” situation.

As humans, we have a desire to want our lives filled with good times; however, we must be cognizant that our realities are a conglomerate of all types of experiences and feelings. If we only have good times, we wouldn’t recognize them as such; it is the bad times that help us define the good ones. This is an important fact that should be remembered when going through challenging moments, as it can provide a helpful perspective.

If you, or someone you know, have been having a tough time in life the best thing that can be done is to first remember that things will change. Nothing lasts forever. The feelings being experienced in that moment won’t last, so hang in there and soon enough a shift will take place. It is also important to note, as we have stated above, that you must honor those challenges so you can learn from them (and hopefully not repeat them).

The Buddhist saying “This too shall pass” is usually used as a consolation for someone going through a hard time. However, the full meaning of the phrase is that all things shall pass, both the good and the bad, which is why it is important to live flowing with the present moment.

We hope this blog provided some helpful information about why it’s important to honor the good times and the bad ones as well. If you’re in the Scottsdale, Phoenix, Tempe or Mesa neighborhood(s) and are going through a challenging moment in your life please consider coming in for a treatment.

Feeling Stressed Out? Try Acupuncture!

Posted Monday, April 13th, 2015 by Paul Kerzner

stress, acupuncture, mental health

Stress has become a common (sometimes daily) occurrence in the lives of many people in modern society. Without the proper techniques and methodologies for dealing with stress, it can directly and significantly impact an individual’s mental and physical health. Being that this condition is so prevalent, the pharmaceutical industry has taken note and provided a wide array of prescription medications for those suffering from stress-related symptoms. While these medications might prove to be effective at managing the symptom(s), the problem with taking them is that they don’t address the root cause of the issue that is creating the stress, nor do they provide tools on how to better deal with stress. In addition, most (if not all) medications – both prescription drugs and over the counter “remedies” – have significant side effects.

The American Institute of Stress has some startling data about how many people are suffering from stress and the effect it is having on their bodies. [Link] Here are some of the statistics they posted:

• 44% of Americans feel more stressed than they did 5 years ago
• 1 in 5 Americans experiences “extreme stress” (shaking, heart palpitations, depression)
• Work stress causes 10% of all strokes
• Stress is the basic cause of 60% of all human illness and disease
• 3 out of 4 doctor visits are for stress-related ailments
• Stress-related ailments cost the nation $300 billion every year in medical bills and lost productivity

Just that information alone is true cause for concern, as we can see what a real problem stress has become for large portions of the population. Without an end in sight, many people are looking for alternative ways to handle stress while doing their best to avoid medications.

What are some natural ways of dealing with stress?

There are quite a few things people can do to help alleviate stress that are easy, convenient and effective. We’d like to provide some suggestions, but please note that there’s some subjectivity as to what will work best to help reduce your specific stress.

One of the best ways to deal with stress is to exercise on a (semi) regular basis. Whether you like running, swimming, hiking, lifting weights, practicing yoga, biking or a brisk walk, your body will release endorphins that will make you feel good. In addition, you will also have a sense of accomplishment after you finish exercising, and that is an amazing feeling.

Being present (or striving to be present) is an effective tool when dealing with the challenges of stress. Many times people who feel stressed out become hyper-focused on something that took place in the past, or else they are worried about the future. By shifting the focus to the present moment, one can obtain a different perspective. In a previous blog post titled “The Power Of Being Present”, we go into detail about what this means and provide information on how to become more aware of and centered in the present moment. If you find yourself constantly thinking about the past or future, we advise that you read through this article as well.

Here is a list of other things you can do to help alleviate stress: write/journal about how you are feeling; spend time with loved ones and family; practice breathing exercises; seek help from a skilled professional; sit outside in nature; spend time with pets; relax and get acupuncture.

Can acupuncture help relieve stress?

Acupuncture is an effective and natural way of alleviating stress. Eastern medicine takes a holistic approach towards dealing with people experiencing stress. Instead of just relieving the symptoms, a licensed acupuncturist will provide a treatment that brings peace and harmony to the entire body while resolving the root issue.

One remarkable feature that acupuncture has on the body is its ability to affect the nervous system, which is comprised of the sympathetic and parasympathetic systems. The sympathetic nervous system is responsible for a person’s ability to respond to stress and either fight or take flight. The problem is that many people are permanently stuck in fight or flight mode; this directly inhibits their ability to relax. Acupuncture has a calming effect on the nervous system, allowing the body to switch over to be guided by the parasympathetic nervous system. This is the system that is responsibility for resting and relaxing, providing the body an opportunity to calm down and return to balance.

At Above & Beyond Acupuncture, we specialize in the treatment of anxiety, stress and depression by providing an array of holistic treatment methods. We have helped many patients experiencing stress who were seeking alternative ways to get relief. Our goal is not only to alleviate the symptoms of these common ailments but to target the source of the distress and provide tools so that people are better equipped at handling it.

If you’ve been feeling stressed out and are in the Scottsdale, Phoenix or Tempe area, please give us a call or use our online scheduler to setup an appointment at your earliest convenience. We are ready and able to help you feel better!

Feeling Sick? Try Acupuncture!

Posted Wednesday, April 8th, 2015 by Paul Kerzner

sick, acupuncture, scottsdale

Are you feeling a bit under the weather? Do you keep getting sick? Do you find yourself taking prescription and/or over the counter medications too often? If so, then we suggest you consider improving your health with acupuncture and Traditional Chinese Medicine.

How can I avoid getting sick?

Everyone gets sick at some point in their life, no matter how healthy they are. While it is true that healthier people do get sick less often, no one is completely impervious to illness. With that being the case, it is far better to have a proactive perspective on health where your efforts are spent strengthening your immune system and taking good care of your body. This can be accomplished a number of ways, including (but not limited to); getting consistent sleep, eating organic fruits and vegetables, taking a high quality multi-vitamin, drinking sufficient amounts of water, implementing a regular exercise routine, avoiding drugs and alcohol and receiving acupuncture treatments.

Can acupuncture help me feel better if I’m sick?

In the United States, acupuncture is commonly correlated with pain management, as it is quite effective at reducing/eliminating pain from the body. This is only one issue that acupuncture can treat; there are many more ailments it can resolve naturally and holistically.

The whole basis behind acupuncture, which is a part of Traditional Chinese Medicine, is to support harmony within the body. When a person gets sick, regardless of how or what the illness is, it creates a state of disharmony that needs to be addressed properly. Acupuncture views the body as a whole, so treatment is focused on the elimination of the disease as well as returning the body back to balance.

A licensed acupuncturist has the training and ability to effectively treat a variety of illnesses by providing a diagnosis, implementing a treatment plan and making use of a variety of treatment methods. By using this methodology, acupuncture supports the body’s resources to battle disease and improve quality of life for those who are sick.

Why do I need to get acupuncture if I’m not sick?

One of the best reasons to get acupuncture, regardless of your state of health, is to keep your body healthy and operating properly. It is far better to spend a little money, time and energy on staying healthy than to have to spend a lot more recovering from an illness. Eastern medicine is proactive and is focused on promoting the body’s ability to protect and heal itself. This is an important mindset, one that will allow you to avoid illness. While you might not need to get weekly treatments, we do suggest getting acupuncture bi-weekly or monthly to maintain good health and wellness.

For thousands of years, Traditional Chinese Medicine has been used to treat sick people without the reliance of modern medicine and prescription medication. Millions of people have benefitted from this natural medicine and so can you.

If you’re in the Tempe, Phoenix or Scottsdale areas, we recommend that you contact us to make an appointment to receive a treatment at Above & Beyond Acupuncture. Let’s work together to keep you happy and healthy!

Do What You Love, Love What You Do!

Posted Sunday, April 5th, 2015 by Paul Kerzner

love, passion, work, health

Do you do what you love? Do you love what you do? When was the last time you thought about this very subject? Have you been too busy running errands, working hard or have you just been too exhausted to even think about it?

Many people strive to lead lives that are filled with love, joy, and happiness. At the core of this pursuit is developing and maintaining a passion for life and the many things that comprise it. It is important to find people, places and things that you enjoy deeply and which enable you to derive a sense of satisfaction.

This blog post encourages you to take some time to think about the things going on in your life, and to ask yourself if you are doing what you love, and loving what you do. Taking time to think about this will help you to develop a fresh perspective on the life you lead. Delving into this topic can also allow you to make some helpful changes, as you will be able to shift away from the things you don’t like towards the things that you love.

Are you doing what you love?

Life in the 21st century is a busy one; there are so many things to do and so few hours in the day to do them. Often, we find ourselves running around taking care of various responsibilities that require our attention, time and energy. Many people accomplish these things without deriving any true sense of accomplishment and satisfaction from them.

So how can we change that? How can we shift towards doing what we love when we have all these things to take care of on a daily basis? Those are good questions that will yield subjective answers that contain a variety of possibilities. It is true that there will always be tasks that need to be taken care of, but we can start shifting our attention towards activities that we truly enjoy. We can also strive to find joy in even the most mundane of activities.

Do you love what you do?

People often define themselves based on their career(s). Having a job that helps to fulfill your life purpose is an amazing thing to have; yet most people work at jobs they aren’t passionate about. There are many reasons for this, ranging from the salary a person earns to their situation(s) in life. Since work tends to take up the majority of time a person spends during the week, having a profession that is undesirable can create a lot of problems. If it isn’t possible to make a career change, then it’s imperative to find people, places and things outside of work that can create a sense of meaning and satisfaction for you. In a previous blog post titled “What Is Your Life Purpose”, we provide information as to how a person can discover their life purpose. If you get a moment we suggest you take the time to read through this article, as it directly relates to the one you are reading right now.

One of the most important things in life is to do what you love and love what you do. When you make a conscious decision to do what you love, life can be filled with endless possibilities. This is because your attention is centered on the enjoyment of whatever you’re doing in that present moment and loving it. By combining your ability to be present with a love of what is being accomplished, you can experience an overwhelming sense of peace and happiness, and share it by virtue of your very presence. These are things that the world can always use more of.

How Do You Feel Right Now?

Posted Saturday, March 7th, 2015 by Paul Kerzner

feel, healing, energy

When did you last sit down and analyze what is going on with your body? If you’re like most Americans it’s not something you do often, or even ever. This day and age we have so many things to take care of on a daily basis with very little down time. As a result, we forget how important it is to set time aside to do something simple that has tremendous value.

One of the biggest challenges many people face is that they don’t know anything is wrong with their body until an illness has already set in. By knowing how you feel and taking the time to scan the body you will learn how to identify signs/symptoms that there might be a problem developing and will have an opportunity to treat it.

So how do you feel right now?

Take this moment to stop whatever it is you’re doing and check in with yourself. Set aside the various tasks you’ve been working on and the thoughts you’ve been consumed with. Walk away from your computer, put your smart phone down, turn the TV off and go somewhere quiet and peaceful. Close your eyes, take a deep breath and begin to feel your body.

While taking deep breaths in and out, run a scan from the very top of your head all the way down to the tips of your toes. Place your attention towards sensing if anything feels off, seeing if there’s any pain, discomfort or tension. It is important to take your time with this exercise, be slow and methodical making sure not to rush. As you continue the scan make sure that your thoughts are placed on what you’re doing. If your mind starts to wander be sure to focus it back to the task at hand.

What am I looking for when I scan my body?

What you’re looking for are places within your body that stand out, this doesn’t have to mean they feel painful but more so there is a discomfort. If you do find an area of your body that has some tension place your attention and energy towards it sending healing thoughts. The body has an amazing ability to heal itself, so learning how to harness your own healing energy is a useful and valuable skill. Stay focused on the affected area until you feel the tension/pain/discomfort begin to slowly release. This process can take some time to learn but with practice it can be accomplished.

If you find it difficult to stay seated or that your mind keeps wandering please remember practice is the key to success. A helpful tool that can be used to harness your healing energy is meditation, as it will help calm the mind and body. In a previous blog post titled “The Many Benefits Of Mediation” we provide details about what meditation is, its health benefits and some different types of meditations. If you’re interested in learning more please take a moment to read through that post.

We suggest that you check in with your body as often as possible; it will prove to be a useful method of maintaining your health and wellbeing.

What Defines Your Character?

Posted Sunday, March 1st, 2015 by Paul Kerzner

character, define, scottsdale

Do you define yourself by the circumstances in your life? Are you defined by your accomplishments and the possessions you have amassed? Have you crafted stories about these things that you repeat over and over again? These questions are important, as they help illuminate how easy it is to define our character based on external events, possessions and accomplishments. We must understand that the definition of our character has nothing to do with these things; they are all part of our external reality.

So what defines my character?

The true definition of a person’s character has to do with his actions in response to the events in his life. What this means is that your character is clearly defined by what actions you take when things happen to you.

There are certain defining moments in life that provide character definition. These moments can vary depending on the person, yet everyone will experience them. A common example is how you perform under extreme duress or in times of uncertainty. Were you able to rise to the occasion and do the right thing? Did you perform admirably or did you fall short? When reflecting back on that moment, your actions help to provide definition of your character.

When delving into this subject, one of the realizations many people face is that they are dominated by their ego. It plays a major role in interpreting their reality. Ego-based thinking is primarily concerned with survival, and can easily become hyper-focused on acquisition and/or domination of people, places and things. On the flip side, the ego can also make a person feel a variety of negative emotions, leading him to act out in response to those feelings. The ego perpetuates a mindset that life should be based on events, circumstances, possessions and accomplishments. While these things are important to many people, it’s essential to understand that true character is not defined in this manner. In a previous blog post titled “Ego Identification,” we discussed what the ego is, how it controls you and how you can control it. Learning how to identify your ego is important, so we suggest you take the time to read through that post.

Another challenge faced by some people seeking to define their character is a behavioral trait known as a “storyteller”. These people will create stories comprised of past events that help to provide them with a sense of identity, as well as a source to derive a definition for their character. These stories are not always factual. They also can easily be embellished as they are repeated over and over again. They will regurgitate these tales so many times that they become a part of their reality. If you find yourself embodying some of the behaviors of a “storyteller,” it is important to understand that who you really are has nothing to do with the stories you tell.

We hope you have found this post informative. The next time you are faced with something happening to you, try to resist the tendency to focus on the event or circumstance. Rather, ask yourself, “What am I going to do about this?” Don’t just focus on the event; place your energy and attention on your actions while aiming to respond to the best of your capabilities.

Learning To Detach From Outcomes

Posted Sunday, February 22nd, 2015 by Paul Kerzner

Learning To Detach From Outcomes

At Above & Beyond Acupuncture we help patients identify behavioral patterns that can inadvertently cause unnecessary and undesirable results. Expectations—and the emotions they elicit—are a common topic of discussion. It is something we help to address and correct as it can be a source of conflict in interpersonal relationships. Having high expectations can cause high levels of disappointment when one person expects another to respond in a certain way to his or her actions.

What does it mean to detach from outcomes?

Detaching from outcomes means that when you do something for someone else, it is done without any expectation of reward. The act is done solely for the sake of doing it fully and completely.

Many people rarely perform tasks without the motivation that there will be something received from their efforts. When people become overly focused on what to expect from a given activity, they lose the ability to be present. The desired outcome becomes the sole focus of their actions.

Why would I want to detach from outcomes?

By detaching from outcomes in your life, you begin to shift your focus away from the future. You become more present, aware and conscious. One of the biggest problems with being attached to outcomes is that your attention is in the future—where anything is possible. In a previous blog titled “The Power Of Being Present,” we discussed how important it is to be present, and provided some helpful tools to achieve it. If you find yourself thinking about the past or focused on the future, we suggest you take the time to read that article.

Why does it feel so difficult to detach from outcomes?

Living in a capitalist society, people have become ingrained with a reward-based perspective. It starts in school by being rewarded with good grades and continues into a career where a person gets paid to perform well in his chosen career. While it is understandable that many of the actions people take are to obtain something in return, always being attached to specific outcomes can cause conflict and disharmony.

Instead of always looking at the anticipated outcome and using that as the basis for your actions, you should begin to shift your focus to what it is you’re doing in the moment. Being fully engrossed in the present—and accomplishing your objectives to the very best of your abilities—will free you from living a life that is always focused on future outcomes that might never materialize.

If you find that most—if not all—of the things you do in life are geared toward future expectations and rewards, we strongly encourage you to consider changing your perspective and behavior. By learning how to detach from the outcomes, you will free yourself of self-imposed constraints, limitations and conflicts, allowing you to be a more present and fruitful human being.

Home Remedies For Insomnia

Posted Saturday, February 14th, 2015 by Paul Kerzner

insomnia, home remedy, natural

So, you’ve been having some trouble getting to sleep or staying asleep and it’s starting to affect your health and well-being. Well, you’re not alone. Pharmaceutical companies have taken note of the significant uptick in people experiencing insomnia and in response have provided a wide variety of medications. While these medicines can be somewhat effective, they do not address the root issue that is causing the insomnia. Aside from that fact, one of the biggest issues with these medications is the laundry list of side effects that they can cause—many of which are highly undesirable.

Statistics have shown that millions of Americans suffer with insomnia every night. Not getting enough sleep is a serious issue that will affect a person’s quality of life. At Above & Beyond Acupuncture we treat insomnia while focusing on the core issue(s) that cause this ailment. Instead of having patients primarily rely on taking prescription sleep medications, we provide natural solutions, including a variety of home remedies. If you are dealing with severe and chronic insomnia, we suggest you seek medical care, whether that is from a Western or Eastern medical professional.

What are some home remedies for insomnia?

The first home remedy we share is one of the most important and should be followed regardless of what type of insomnia you are experiencing. When trying to resolve sleep issues, it’s imperative that all electronics are turned off and put away at least one hour before your desired sleep time. The stimulation caused by interacting with electronics interferes with our natural sleep rhythm, as the light from the digital display interferes with the body’s sleep cycle. Many people find it challenging to set their electronics aside, but then wonder why they have insomnia. It’s recommended that you give this remedy at least seven days, as it can take the body some time to readjust; but we assure you, this will have a positive impact on your sleep.

If you’ve been experiencing racing thoughts when trying to get to sleep, there is a simple home remedy that can help. Get a pot that is big enough to soak both your feet in up to your ankles. Fill the pot with hot (not lukewarm) water—and keep your feet soaking for 30 minutes. If the water cools off, add more hot water. This is an old Chinese remedy for insomnia that works by pulling energy down from your head towards your feet. It is this energy that stirs the mind and spirit, causing the racing thoughts. By anchoring the energy down, it will allow for a more restful sleep and a quiet mind. When making use of this method, it is advisable to do it every evening for three weeks at least one hour before bed.

Tart cherry juice has become a popular natural home remedy for alleviating insomnia. Studies have shown that consuming this juice can help improve not only the quality of sleep, but duration as well. Researchers from Louisiana State University found that consuming tart cherry juice two times a day for two weeks helped increase sleep time by more than 90 minutes among adults who reported experiencing insomnia [Link]. The researchers also found that adults who consumed tart cherry juice in the morning and in the evening were able to sleep more than an hour longer each night (averaging 84 minutes) compared to the placebo, and their sleep tended to be more efficient. These results show promise for people who suffer from insomnia and are looking for a natural alternative to prescription sleep aids.

Meditation is a great tool that can be used to help alleviate insomnia and aid in more restful sleep. Calming your mind as well as your body is something for which meditation has been shown to be extremely effective—especially when preparing for sleep. Guided meditations for sleep are extremely helpful and easy to use. Many can be found for free on YouTube. We suggest that you try a few to find the one that works best. In a previous blog post titled “The Many Benefits Of Meditation,” we discuss in detail what meditation is and how to use it.

Suffering with insomnia is an issue many people face on a regular basis. We hope these home remedies prove useful to those looking for natural methods to improve their sleep.

Speak Less, Mean More

Posted Saturday, January 31st, 2015 by Paul Kerzner

Speak Less, Mean More

When it comes to personal interactions, verbal communication is an essential component. It is the basis for relaying messages, information, feelings and emotions. As our society has become more dependent on technology, communication has evolved to a point where much of the interaction exists only within a digital domain. This presents an impersonal way of speaking to other people; it strips away any body language and facial expressions that might be conveyed when speaking in person. Regardless of whether the communication is in person or taking place digitally, one problem that many people have is speaking carelessly and unconsciously.

Why is it important to speak less and mean more?

The act of speaking just to speak—without any specific purpose—or to speak without being conscious of the words being used, is not only a waste of time, it is also a poor expenditure of energy. When communication takes place without any thought behind it, there remains a lack of value and definition. Whatever message is being relayed can quickly become discounted, viewed more as unnecessary noise than important information. Many people will spend significant amounts of time speaking for no apparent reason, other than the fact they feel the need for senseless chatter. There are others who find that silence is rather uncomfortable, so filling the void with unconscious communication is preferable.

Communication is an essential part of being a human being in that it fulfills a basic need to interact with others. However, it needs to be consciously metered. Measuring what you say and how you say it will allow you to speak with more meaning and value. Speaking less doesn’t have to mean using fewer words or spending less time doing it. What it means is that when you choose to speak, there is thought, meaning and value in the words you use.

How can I speak less and mean more?

Before making any changes to how you communicate, you must first become more aware of your behavior. Take a moment to think back to the conversations you’ve had over the past day or two and analyze the content. Were you doing your best to talk about issues that were important? Did you make a conscious effort to be concise? Did you spend time focused on the topic or did you find yourself getting off track? Did you find yourself engaged in conversations about nothing in particular? How many conversations did you have that were filled with mindless chatter? Properly understanding your communication patterns and behavior is an essential step toward learning how to speak less and mean more.

One of the easiest ways to speak less and mean more is to be fully present and speak consciously. What this means is that are you engaged with what you are doing in that moment. Being present is something that should be prioritized. It has the ability to change your reality and the communication taking place within it. In a previous blog post titled “The Power Of Being Present,” we discussed what it means to be present and provided some helpful tools. Being present is extremely important. If you’re interested in speaking less and meaning more, we strongly suggest you read that article.

Another effective way to help you speak less and mean more is to start watching your words. While it seems like an obvious way to modify your communication behavior, it’s something many people don’t do. Words create your reality, so when you speak unconsciously you can inadvertently create unwanted situations. In a previous blog post titled “Watch Your Words,” we discussed this topic in some detail. If you find yourself not paying attention to the words you’re using, please read through that article. It will provide useful information that will help you become a more conscious communicator.

Learning how to speak less and mean more is a process that can take some time. The point is not to limit the total number of words that you speak, but more to refine what you do say. If the necessary effort is put forth, a great shift can take place within your daily communications. We encourage you to reduce—and then eliminate—the senseless chatter and replace it with meaningful and thoughtful interactions that will help you lead a more meaningful existence.

What Should I Be Juicing?

Posted Saturday, January 24th, 2015 by Paul Kerzner

juicing, juice, health, vegetables

At Above & Beyond Acupuncture, one of our core beliefs is that nutrition is the foundation of health and wellness. All patients receive nutritional guidance as part of their treatment, providing them with an opportunity to improve their diet. While there are some people who have a basic understanding about nutrition, there remains a large portion of the population that is naive about how their diet negatively impacts their health. Juicing vegetables is one of the easiest and most popular recommendations we provide to the patients with whom we work. It has proven to be something that anyone can do to improve his or her health.

Is juicing vegetables healthy?

Juicing your vegetables is a great way to consume your daily nutritional requirements. While it is true that eating your vegetables is best, most people don’t have the time or desire to do so. Juicing is a great option because when you juice raw vegetables, you obtain almost all of the natural nutrients, including antioxidant phytochemicals. However, juice has one prime disadvantage in that it doesn’t provide the fiber you get from whole vegetables. So while it’s great to juice, it’s also a good idea to eat some of your vegetables. [Link]

What time of the day should I be juicing?

When we discuss juicing, one of the first things we instruct is to make and drink your juice first thing in the morning. It’s best if vegetable juice can be the first thing you put into your body every day. There are many benefits in doing so. The primary one is that you will be giving your body a wonderful variety of vitamins and minerals that it needs to replenish itself. Another great benefit is that it helps the digestive system start clearing and cleaning itself out. Many people report that they have consistent bowel movements after starting a juice regimen. That is especially helpful if you’ve ever been constipated or somewhat irregular. Juicing also helps the body maintain sufficient energy levels throughout the day, helping to eliminate the need for caffeine or energy drinks.

What vegetables should I be juicing?

When patients at Above & Beyond Acupuncture receive nutritional guidance, they are provided with a “juice prescription.” This is a list of what items to juice, how much of each item to use, and where it can be purchased. This prescription contains a combination of vegetables that will mix together to not only be healthy but also taste great.

Here are the contents of the juice prescription (be sure to follow this order):

  • Celery (use 3-4 pieces)
  • Swiss Chard (use 2 big leaves)
  • Kale (use 3-4 pieces)
  • Carrots (use 5 – 10 carrots)
  • Lemon (juice 2 lemons, don’t put them in the juicer)

It is important to note that all items on this list should be organic; this will eliminate the chance of consuming unnecessary pesticides and toxins.

Celery juice has some amazing health benefits. Studies have shown that it has the ability to fight cancer, lower cholesterol, aid digestion, act as a diuretic, fight inflammation, lower blood pressure, alleviate insomnia, aid in weight loss, help to eliminate gallstones and kidney stones, calm the nervous system and help to alleviate allergies. [Link]

Swiss chard is a dark, leafy-green vegetable that contains an impressive amount of nutrients. It is an excellent source of vitamin A (beta-carotene), vitamin B 6, vitamin C, vitamin E, vitamin K, iron, riboflavin, calcium, magnesium, phosphorus, potassium, copper, and manganese. [Link]

Kale is a green, leafy vegetable that contains a significant amount of Omega 3 ALA (alpha-linolenic acid). It is rich in calcium, copper, iron and potassium, and also high in vitamin B1, vitamin B2, vitamin C, vitamin E and vitamin K. It has been shown to increase bone density, lower the growth of cancer cells, reduce bad cholesterol levels, help to detox the body, reduce inflammation, improve skin health and aid in weight loss. [Link]

Carrot juice contains many of the vitamins and minerals your body needs every day. This tasty vegetable contains vitamin A, vitamin C, vitamin E, several B vitamins and potassium. Carrot juice can stimulate the appetite and improve digestion, improve eyesight, prevent cancer, regulate blood sugar, promote lung health, benefit the skin, improve liver function, balance blood acidity, help cleanse acne, fight anemia and help with atherosclerosis. It also has the potential to improve asthma, cholesterol, congestion, constipation, ulcers and water retention. [Link]

Lemon juice provides an impressive amount of vitamin C and also contains small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. [Link] It has been shown to prevent kidney stones, support weight loss and aid digestion. It also has anticancer properties. It can help to balance the pH level of the body, strengthen the immune system, and treat the symptoms of a cold.

By starting your day with this juice prescription, you are providing your body with an amazing array of nutrients that promote health and well-being. This juice combination has the ability to help treat a variety of different ailments and can also be used proactively to maintain balance and harmony. We suggest that you start your juicing regimen as soon as possible. Your body will thank you!

Keeping Your Word… To Yourself

Posted Tuesday, January 20th, 2015 by Paul Kerzner

scottsdale, acupuncture, word, integrity, health, balance, wellness, holistic, growth, happiness, peace

Do you place a lot of value on keeping your word with the people in your life? Do you place the same emphasis on keeping your word to yourself? This blog post is going to address how important it is to keep your word to yourself and how it can positively impact your life. If you’re great at keeping your word with others—but not with yourself—this blog post will provide some valuable insight and tools to help you make some improvements.

Why is it so important to keep my word to myself?

Many people place a lot of importance in living a life filled with integrity and will emphasize the importance of keeping their word to the people with whom they interact. This is not only an admirable quality; it also helps to establish and maintain strong bonds, as you will be viewed as a dependable person. As time goes by, you will become regarded as someone who is trustworthy and of high moral fiber.

But keeping your word to others is only half as important as keeping your word to yourself. While it is nice that other people will place you in high regard, you also need to take stock of what you say to yourself. Having people depend on you can provide a certain level of satisfaction, but being able to depend on yourself is of greater importance.

When trying to evaluate how trustworthy you are with yourself, it is best to start paying more attention to the conversation taking place in your head. When you tell yourself you’re going to do something, do you do it? If you don’t, why not? What excuses do you find yourself using? Is it easy for you to not keep your word to yourself? Do you find this happening time and time again?

The answers to these questions will let you see how consistent—or inconsistent—you are with keeping your word to yourself. The results might prove a little startling if you’ve never before analyzed your record of following through on promises you’ve made to yourself. If you’ve discovered that quite often you can’t—or at least don’t—keep your word, it’s important to start understanding why. The first step is becoming aware of the issue; once that’s accomplished you can move on to changing the behavior.

How can I do a better job at keeping my word to myself?

After you’ve become more aware of the fact that you have difficulty with keeping your word, the next step is to make some changes. The next time you tell yourself that you’re going to do something—no matter how big or how small—make sure you follow through and do it. Whether that means running an errand, making a phone call, sending an email, showing up to an appointment early or meeting a friend, follow through and do it. The action you take is secondary to the effort you make in keeping your word. It’s vital that you don’t make exceptions, that you follow through every time without fail. This can take some practice. At first you might fall short and make some mistakes. That’s okay; don’t be too hard on yourself. Be supportive and persistent with the understanding that your word to yourself is the most important thing. If you keep trying your best and improving every day, you will soon find that being able to depend on yourself is an important part of your reality and a very worthy endeavor.

At Above & Beyond Acupuncture we provide support and guidance for patients who are looking to better themselves. If keeping your word to yourself is something you’d like assistance with, please consider setting up an appointment to work with our practitioners who are ready to help you help yourself.

A New Year, A New You! – Part 2

Posted Wednesday, January 7th, 2015 by Paul Kerzner

new year, scottsdale, acupuncture, health, wellness, wellbeing, holistic, change, growth

Please note that this blog post is the second part of a series titled “A New Year, A New You!” The first part provided helpful tools and methods to improve your life for the new year. Please click here to view that post: [Link]

What can I do to make this new year a great one?

In part one of this series we talked about the importance of being present, starting a meditation practice, and finding your life purpose. Each one of these topics has the potential to change your life. If you’ve not already done so, we suggest you take the time to read through and think about each one and how to implement it into your reality. While it may take some time and effort, your hard work will be rewarded.

Many people find it very difficult to say no to family, friends and other people in their lives. Learning to say no is something that can improve your life, especially if you identify as a “people-pleaser.” If this is something you struggle with, then learning how to say no is something that should be prioritized. There is a time and place to say no, so learning when it’s appropriate is also important. An essential part of this process is learning how to prioritize your needs. In a previous blog series titled “Learning To Say No,” we explored this issue and how important it is. We discussed why it can be difficult to say no, but also provided good reasons for saying no and offered some useful tools for those in need of assistance and instruction.

Relinquishing control is also something that can improve your life and lower your stress level in the new year. This is a subject that can be challenging for those people who feel a constant need to be in control of everything. Attempting to control people, places and things can easily become a consuming obsession, creating not only internal stress, but strife and conflict with those around you, as well. If you find yourself always needing to be in control, then we suggest you take the time to read our blog post titled “Relinquishing Control,” as it will help you learn to let go.

At Above & Beyond Acupuncture we firmly believe that nutrition is the cornerstone of health and wellness. Making some dietary changes for the new year is a great idea. You can start with a few modifications and grow from there. Getting gluten out of your diet is highly recommended and will prove to be a worthy endeavor. Removing gluten isn’t just for those people with celiac disease; everyone can benefit from this change. In a previous blog post titled “Getting Rid Of Gluten,” we talked about what gluten is and how it can affect the body. This is important information, so we suggest you take the time to read that article.

Another dietary change we recommend is to start taking a high-quality multivitamin. There has been some debate over the necessity of taking a daily multivitamin, with some health professionals arguing there isn’t sufficient data to prove they are necessary. However, the diet of most Americans is far from complete—meaning that most people don’t get a sufficient amount of vitamins from the food they consume on a daily basis. Since this is the case for a large segment of the population, we believe taking a high-quality multivitamin is extremely important. We previously wrote about this subject in an article titled “The Value In Taking Vitamins.” In that post, we discussed what vitamins are, their value, and which ones you should take. We suggest you take the time to read through that blog post.

We hope you will consider implementing some (or all) of these suggestions now that the new year is upon us. We wish you the very best in health, wealth and success!

A New Year, A New You! – Part 1

Posted Wednesday, December 31st, 2014 by Paul Kerzner

new year, new, new you, health, wellness, scottsdale, acupuncture, mental wellbeing, growth, development, change, progress

As one year ends and another begins, we are all presented with an opportunity to move into new and uncharted territory. Some people spend time reflecting on what has taken place over the past year, while others think about what might transpire in the upcoming one. Regardless of which perspective is chosen, you will have an opportunity to refine and improve who you are and what you want to do with your life.

Having the right tools and methodologies at your disposal is essential when trying to change or improve your life. Over the past twelve months we have produced a significant number of blogs that have touched upon a variety of topics having to do with self-development and self-improvement. Our goal is to provide you with information that is easy to understand and which can be applied to improve your life. There is, of course, a lot of variability when it comes to how certain tools and methods can be used in each person’s life. In general, however, most of the topics are relevant—one way or another—to the majority of the population.

One of the fundamental goals that should be given high priority by anyone aiming to improve himself is to fully understand the power of being present. Being present can end so much suffering and internal strife, as it has the power to shift the mind away from ruminating about the past or worrying about the future. Many times anxiety and stress can be eliminated by being present, as these emotions often have very little to do with what is taking place in the moment. It is important to note that when your thoughts begin to race and trigger all kinds of emotions, you have become subservient and are under their control. You can free yourself from the shackles of thinking about the past and worrying about the future by doing one simple thing. Ask yourself, “Does this thought serve me?” If the answer is no, you must let that thought go. By releasing it you are making an active decision to not let that thought control you. More importantly, you are striving to be present. In a previous blog post titled “The Power Of Being Present,” we discussed what the concept means and provided some tools to help you achieve it. If there’s one thing you choose to do to improve your life in the new year, being present should be it.

When you travel down the path of self-improvement, it’s helpful to have mental, physical or spiritual exercises or practices that can help calm your mind and settle your spirit. Having a regular, or semi-regular, meditation practice is something easy that everyone can do. Meditation is also subject to a lot of variability; it is a tool that can be adapted to each person in a unique way. Some people find it helpful to get guidelines, directions or suggestions on how to meditate, but in the end you must choose a style/type of meditation that works best for you. There are many different types of meditations. One of the more popular versions is guided meditation. This is where you listen to a person’s voice guide you through the meditative process. There are over 900,000 different guided meditation videos on YouTube. With a little searching, you can find one that feels right and works well. We spent some time writing about meditation and its many benefits and also provided some suggestions on how you can start your practice. If you get a moment please read that article titled “The Many Benefits Of Meditation.”

Finding your life purpose is something each and every person needs to do, as it is a vital aspect of living a life filled with meaning, direction and value. Many people lead lives in an almost robotic way, going through the motions but not living fully and with purpose. Now that the new year is upon us, it would be a great time to sit and think about what your life purpose is. This isn’t an easy question, nor should it be. Discovering your life purpose can take some time and serious contemplation, so we urge you to be patient but persistent. In a previous blog post titled “What Is Your Life Purpose?” we presented this question to our readers and patients with the intention of raising awareness of its importance.

In part two of this series we will continue our discussion on what you can do to make the upcoming year your very best ever!

Analysis Paralysis

Posted Friday, December 26th, 2014 by Paul Kerzner

analysis, paralysis, scottsdale, acupuncture

In any given day a person is presented with numerous choices that contain a variety of options. Some of these situations are simple and mundane while others are complex and important. It is vital to take the necessary time to think through the issues and make the best decisions possible with the information available. One problem that many people encounter on a regular basis is a form of paralysis when it comes to making decisions. There is a sense of having too many options and a fear that if the wrong one is chosen it can have a cascading effect, bringing about negative repercussions. As society continues to evolve and technology plays a greater role in our lives, we will be required to make more decisions in ever less time. Because of this inevitability, we wanted to address how important it is to not get trapped in an overly-analytical state of mind when it comes to decision-making.

What does analysis paralysis mean?

A concise definition is that analysis paralysis occurs when a person becomes lost in the process of examining and evaluating various pieces of information, rendering him unable to make a decision. Analysis paralysis can take hold in any decision-making exercise, irrespective of whether it involves a personal or professional matter. [Link]

There is a reasonable amount of contemplation that can—and should—take place when making decisions. However, when a person becomes overwhelmed with the process, analysis paralysis can result.

What can I do to avoid experiencing analysis paralysis?

One of the best tools a person can use to overcome analysis paralysis is meditation.

Practicing meditation on a regular basis has many health benefits that improve the condition of the mind, body and soul. Meditation allows a person to quiet his mind. This is a valuable skill that will provide the necessary clarity leading to better and more effective decision-making. If there are some complicated decisions that need to be made, a great way to manage the complexity is to allow your mind to sort them out while meditating. This can be done by thinking about the issue(s) at hand before you start your meditation. When you finish, oftentimes you will experience a sense of clarity. This is when the best decisions can be made. In a previous blog post titled “The Many Benefits Of Meditation,” we discussed what meditation is and provided some suggestions on how to start practicing it.

Listening to your instincts is extremely important when making decisions, especially if you’re suffering with analysis paralysis. Oftentimes people will ask for advice or direction from everyone around them—even when they already know the correct answer. The information obtained from these external sources can inadvertently convolute the decision-making process. While it can be helpful to get advice from other people, the decision-maker’s own instincts should carry the most weight. The next time you’re making a decision, listen to your own instincts first; more often than not, it will lead you to the right decision.

Another helpful method to alleviate analysis paralysis is to establish a decision-making deadline. It is likely that you already have all the relevant information and are capable of choosing the best option. Setting a specific date and time to commit to the decision will help the process along.

Analysis paralysis affects the lives of many people. If you find yourself having a difficult time making decisions, schedule an appointment with the practitioners at Above & Beyond Acupuncture. We are here to help you help yourself.