andreatarkawhite

How to Quiet Your Mind

hello@useyourpintuition.com (Andrea White) — Wed, 14 Aug 2024 19:37:58 GMT

My first introduction to meditation happened as part of my acupuncture training when I was required to take Tai Chi and Qi Gong classes (Chinese meditative movement techniques). Me being me, I decided to also start a yoga and meditation practice at the same time.

At first, I felt like such a failure because no matter how hard I tried, I just couldn’t quiet my mind. Oh, the thoughts, so many thoughts! Racing, incongruent, practical, nonsensical, judgmental, emotional, all over the place thoughts that just didn’t seem to quit.

Not only that, but they seemed to get worse the more I tried to stop them.

That’s why I spent the next twenty years of my life chasing down any technique I could find to help my mind and my body relax and here is what I learned. These three basic principles have helped me the most:

1. Why do thoughts race?

Turns out there are lots of different reasons for racing thoughts. Here are some of the most common.

- First, let’s talk about the obvious- chemistry.

Many people rely on stimulants to get them through the day. No judgments, there is a ton of pressure on us to perform and produce and accomplish way more than is humanly possible in a day. Certain chemicals stimulate our nervous system, and excessive or racing thoughts are part of that stimulation.

Caffeine, sugar, adrenaline, and even harder substances like cocaine and methamphetamines, all interact with our brain chemistry and cause racing thoughts.

Sometimes the degree of racing can be affected by changing the amount of chemicals, for example one cup of coffee a day instead of three. Or black tea instead of coffee, because it has less caffeine. Or by stopping altogether. (Be ready for the withdrawal symptoms and give yourself at least a week, if not four weeks, to feel like yourself again.)

(Also related to chemistry are nutritional imbalances and disturbances in the microorganisms of our gut. In these cases, analysis and guidance from a nutritionist and a doctor can be extremely helpful, but these methods are time consuming and require a sizeable investment of money for both testing and supplementation.)

- Over-scheduling can cause racing thoughts

When there are a lot of things to remember, whether it’s work related, or family schedules, or personal projects, minds can get busy trying to stay organized. And again, let’s face it, many of us are over-scheduled these days just by nature of the society in which we live. We are expected to take care of more and more as the years go by.

Consider letting go of some projects, asking for help from others, or just prioritizing what you want and need to focus on, verses what you think you should be doing. I know for me, that feeling of trying to force my family (home, kids, myself, etc.) to be like other people has caused me no end of heartache. Accepting who we are and what’s important to us helps me determine, “how important is it?” when it comes to the things I do.

- Sometimes our thoughts race out of habit

Sometimes this happens because we haven’t trained them to do anything else. Without guidance and practice on how to live with a quiet mind, our brains get busy by default.

Starting a meditation practice, or learning about mindfulness, can help train your brain to quiet down. The more you get used to a quiet mind, the easier it is to find your way back to it. Be patient though, habits take time to form, and new skills take time to master.

2. Quieting your mind isn’t about turning your mind off

I used to always think my mind had to be completely silent and completely empty for it to quiet down. Turns out that’s not true! We don’t start by making the thoughts go away, that comes way later.

- The first step is to see thoughts as just thoughts, and nothing more

Some people call this the “observer self” but it’s really just this idea of becoming of aware of the thoughts as something separate from who we are. For example, when I think, “I have to go to the grocery store, but I have to leave by 2:30 so I have time to pick up the kids at 3:30.” Instead of continuing to follow that train to God knows where, I take a breath and acknowledge, “I just had that thought.”

By doing this, by interrupting the process of thinking and acknowledging that I can observe the thinking, I create some space between me and the thought. And that space is the start of a quiet mind.

- Next comes observing without judgment

For example, “I had a thought” verses “I can’t believe I would think such an awful, negative, stupid thing!” This is what can happen once there is some space between the thoughts. Quieting the qualifying of the thoughts (good, bad, stupid, smart) takes away the emotions that get mixed in, which makes the thoughts calmer and quieter and easier to work with, even if they are still very present.

3. It’s your heart that’s really in charge, not your head

Probably the most important thing I have learned over the years is the idea that when my thoughts are racing and my brain is at its busiest, it’s because my mind is trying to overcompensate.

- Our hearts lead and guide us

According to Chinese Medicine theory, our heart is considered our personal leader, our inner emperor or empress, that benevolently rules the kingdom of our body. Our hearts allow for the full range of our feelings and emotions and for us to process those sensations in each and every moment.

I don't know about you, but as a child I wasn't allowed to feel all my feelings and express all my emotions at any given moment. Even with my kids now, it's not always safe or appropriate to let it all out. This conditioning, that is necessary when living in a society of people, mistakenly taught me that the sensations in my body were dangerous and something that must be stopped.

So when I’m scared, or angry, or stressed, or even sometimes when I’m super uncomfortable with my own joy, my mind will hop online as a defense mechanism to keep me from feeling. “If my thoughts are really busy, I won’t have to deal with this emotion, this heart ache, this intimacy, this pleasure.” Whatever the sensations may be.

- This is not a conscious decision

It’s an old habit. But when I can remember that no matter how hard my brain tries to control my situation (every single aspect of it) in order to keep me from feeling and from getting hurt, that’s not its job. My mind is incapable of making sense of things like death, and love, and belonging. But my heart can. That’s actually its job, to orchestrate the love and understanding of me and my experiences in this lifetime. And it does that through feelings and emotions.

- our brains just help with logistics

My brain helps me: pick up the phone and ask for help, facilitate the movement required to take a deep breath, or get out the pen and paper so I can write, or draw, or color. When my brain follows my heart, it can relax because that’s what it is meant to do.

There is obviously no one way to quiet a busy mind, and the truth is that change takes time. But knowing what you’re working with when it comes to your thoughts can be extremely helpful.

I hope that you can apply at least one of these principles to your life in a way that makes a difference. I know for me it’s been a long road, but the more I practice quieting and calming my mind, the easier it gets, and the more fulfilled I feel.

For now, take a deep breath and know that you are exactly where you need to be in your practice. Every journey starts with one step, as they say. I believe in you! You can do it!

Top 10 benefits of Acupuncture

hello@useyourpintuition.com (Andrea White) — Wed, 14 Feb 2024 21:05:26 GMT

Top Ten Benefits of Acupuncture: Natural Healing for a Healthier You.

Acupuncture has been touted as one of the most effective ways to naturally heal your body and maintain a healthier life. Many people turn to this ancient practice in order to treat a variety of mental and physical conditions. we'll go over the top ten benefits of acupuncture that can help you reach your healing goals and lead a more healthy life. Let's jump into it!

Helps to reduce stress and anxiety

Acupuncture has been proven to reduce the effects of stress and anxiety. It does this by stimulating certain parts of the body, particularly the feet, to release stress-reducing chemicals in the brain. Regular acupuncture for stress is shown to help with mental and emotional imbalance as well as physical tension. Acupuncture is a natural and safe treatment option for those who want to reduce stress and anxiety.

Improves sleep qulity

Acupuncture has been shown to help you achieve a better night's sleep. By stimulating the body through particular acupuncture points, it encourages the release of sleep-promoting hormones like melatonin, aiding in relaxation and restful sleep. These factors can lead to better sleep quality when acupuncture is regularly practiced.

Reduces inflammation and pain

Acupuncture helps a lot with reducing inflammation and pain. It works by stimulating your body's natural pathways to release anti-inflammatory chemicals that can help reduce pain and swelling. Additionally, acupuncture can stimulate your body's release of endorphins, which work as natural pain relievers. These factors combined can help reduce inflammation and pain, allowing people to live healthier and more comfortable lives.
Source : The Harvard Gazette - How Acupuncture Fights Inflammation

Decreases migraines and headaches

Acupuncture can potentially reduce the intensity and frequency of headaches and migraines. Studies have shown that acupuncture stimulates the release of endorphins in the brain, which are natural pain relievers. This results in a reduction in overall migraine pain. Additionally, acupuncture has been linked to increased blood flow to the brain, which allows for better brain function and improved processing. These factors combined can help reduce symptoms of migraines and headaches , providing relief for sufferers.

Supports addiction recovery

Acupuncture can provide positive benefits for those struggling with addiction. It is believed that it helps to stimulate your parasympathetic nervous system, which decreases stress and improves overall health. Acupuncture for addiction has also been shown to normalize dopamine levels in the brain, which is one of the major neurotransmitters responsible for addiction and cravings.

Weight Loss

Acupuncture can be an effective tool for weight loss, as the procedure promotes healthier digestive health and improved metabolism, both of which can lead to weight loss. The stimulation from acupuncture can also contribute significantly to acupuncture benefits for weight loss. It has a positive impact on the sleep cycle and appetite regulation, which can further aid in weight loss.

redused blood pressure

Acupuncture helps to reduce high blood pressure by stimulating the parasympathetic nervous system, which reduces blood pressure by relaxing the blood vessels, slowing down the heart rate, and reducing stress on the body. It also promotes blood flow and oxygenation of the blood, which helps increase efficiency of the circulatory system and relieve overall tension and stress on blood vessels. Acupuncture can also aid with the regulation of hormonal imbalance, which can contribute to high blood pressure, and reduce inflammation that affects blood pressure readings..

ALLERGY RELief

Acupuncture for Allergies can provide relief for symptoms of allergies through its effects on inflammation and immune regulation. Stimulation of the immune system's responses can help reduce allergic reactions to allergens. Acupuncture can also regulate the levels of histamines, which are known to trigger allergic reactions. Additionally, the regulation of certain hormones such as cortisol, and anti-inflammatory effects help to reduce the allergic reaction and symptoms.

Digestive System Support

Acupuncture has effects on improving and supporting digestive health, such as aiding in the reduction of indigestion and bloating, as well as helping to regulate the digestive tract's movement and function. Acupuncture also aids in soothing and alleviating stomach and digestive issues, such as irritable bowel syndrome, gastroesophoeal reflux disease, and chronic heartburn. Acupuncture can also aid in healing and supporting the digestive tract's cell lining, and help in the repair of any potential damage.

Improve insomnia symptoms

Acupuncture for Insomnia has the potential to aid in improving insomnia symptoms by regulating hormones, calming the nervous system, and reducing any anxiety or stress that can contribute to insomnia. Acupuncture stimulation has been shown to improve and regulate sleep-wake cycles, and provide relief from insomnia symptoms.

Andrea Tarka White Offers Acupuncture & Holistic healing.

If you're in search of a natural alternative to traditional medicine, Andrea Tarka White, your acupuncturist in Wayne, PA, is here for you. An intuitive healing enthusiast, musician, stress relief advocate, and self-care promoter, Andrea provides both online and in-office acupuncture services. Her holistic approach aims to empower both physical and emotional health, prevent illness, and address various medical issues.

Pain, stress, or health concerns? Find natural relief with acupuncture in Wayne ! Call (610) 245-8181 or book online.

Acupuncture and My Spiritual Awakening

hello@useyourpintuition.com (Andrea White) — Wed, 20 Sep 2023 09:11:52 GMT

When I was in my final year of grad school, I was pretty discouraged. Due to massive authority issues and burnout, I didn’t even want to be an acupuncturist anymore.

My clinical supervisors assured me, “just graduate and then you can practice however you want. You’re so close, just graduate.” I didn’t want to. I really wanted to give up. The rigorous curriculum and lack of support left me and my classmates feeling stressed out, anxious, and exhausted. I thought, “this is NOT why I wanted to go into this medicine. Acupuncture was supposed to be the antithesis of all of this!”

When I initially found acupuncture, I had a spiritual awakening.

I came to this medicine broken and hurting. I felt like the sensitivity of my heart that has been with me my whole life, was responsible for my pain. If I didn’t feel so strongly, if I didn’t care so much, I would not be suffering so deeply and feel so very broken. My experience of acupuncture taught me that I was wrong. It was in fact my sensitivity and the strength of my heart that would help me to heal.

And this has been the hardest part of my job- explaining the unexplainable. Acupuncture does not treat physical pain. Not in the way people think. Acupuncture opens a door to something greater and reminds us, on a very deep level, that life, our life, is valuable and worth fighting for. And this connection, this spiritual rejuvenation, is what helps the pain.

The only way to truly understand what I am talking about it, is to experience it for yourself.

Maybe you already have. Maybe reading this your body is remembering the feeling as we speak. I know I am. And this is why, as you know, I did graduate. And I did become an acupuncturist. Because I love this part of it so very much. Thank you for being sensitive. I love your loving heart and I know that it loves you.

Introducing Talk Circles

hello@useyourpintuition.com (Andrea White) — Mon, 11 Sep 2023 09:15:56 GMT

The real struggle with doing things one-on-one is that there is only so much time. And while I love, love, LOVE working with people and helping them one-on-one with acupuncture, I think a lot about my time at Mirmont Treatment Center, when I worked in the detox lounge helping dozens of people each day through their early stages of withdrawal.

I wish you could have been there. Maybe you were. It was MAGICAL. Not because of me. I always say this. It was because of US.

Coming together every morning in the throes of the worst-case scenarios for many of the people there, sensitive and vulnerable and hurting -- this was fertile ground for transformation. And transform we did. Every morning. Monday through Friday. Week after week.

Patients would have visions. They were more relaxed than they had ever been in their entire lives. Profound connections were made. Because for that hour and a half every morning, we were real. We talked about real things. Things that matter.

We discovered, together -- with each other’s help -- that WE mattered.

And I miss it.

Tonight I had an epiphany. I saw how all the dots of all the places I've been and all the things I want to create can be connected -- and it is incredible. It’s like the detox lounge -- but bigger than that. Bigger than me. It’s all about US.

I’m still in the early stages of it all, the chrysalis as it were, but I see it beginning with "talk circles," free, open gatherings, (with boundaries), where we can be together, remember, and share. The circle holds the space. The talking moves the energy.

Inspired by 12-step meetings and meditation groups, our talk circles could include guided meditations, sound healing, and acupuncture if we want. Or not! The sky is the limit. The idea is for us to help each other remember the truth of who we really are. And that together we can foster the best of what humanity has to offer.

If this appeals to you, if you know me and can feel what I’m talking about, feel free to join us for in-person or online talk circles . Can't wait to see you there!

Why I Recommend Rise Weekend Getaway Retreats

hello@useyourpintuition.com (Andrea White) — Mon, 28 Aug 2023 08:59:21 GMT

My first time at the Rise Gathering Weekend Getaway I didn’t know what to expect. It was a long drive, in the middle of the woods, I went by myself, and my friend Rachel was the only person there that I knew.

Now, I have been on many retreats in my life, but this was the first one where I felt like they really nailed it. Everything was prepared with love, order, and reverence. Let me tell you what I mean.

We had maps of the campus where we were staying. We had gift bags with all sorts of goodies including crystals and swag from some of the providers. We were welcomed, we were acknowledged, and this is my favorite part, we were given lots of space.

Rise is set in the woods and nature walks are encouraged. Lots of the programming happens outside, and this is intentional. Campfires, yoga, dance parties, forest bathing, sound healings. Also, artistic creations and deep discussions. All held by the fertile ground that is mother nature.

As a participant (and a facilitator) we attend two workshops a day and have lots of free time to enjoy private sessions, time in nature, and spending time alone or with friends. Last year one of the workshops I attended was literally the best yoga class I have ever experienced. (Shout out to Natalie Levin !)

Rise is THE BEST place to get acupuncture, as far as I’m concerned.

I offer individual sessions in my cabin there, and to receive acupuncture in the woods like that, surrounded by like-minded people, and spiritual support, there is nothing else like it. It’s impossible to describe other than to say it is life changing.

Many of the attendees are searching for something in themselves. Some come with friends and family, some come alone. But everyone there has a story, and in sharing those stories, our experience, strength, and hope - together we rise.

Like I always say, I am incredibly biased. I have always had an amazing time at Rise and it is one of my favorite gatherings. If this speaks to you, if you’re thinking, “I’m ready for something different,” or, “I’m ready to do something for me,” you can use the discount code ANDREA23 to get $50 off your ticket price for the weekend. I would love to see you there!

It’s hard to leave. It takes me 30+ minutes to say goodbye to everyone before heading home. Every year I drive home in pure bliss, gushing about how much I love everyone and how amazing and wonderful life is.

I’m looking forward to feeling that feeling again, to spending time in nature, and to being with you. Can’t wait to see you soon or see you there!

Let's Be Honest

hello@useyourpintuition.com (Andrea White) — Tue, 11 Jul 2023 08:55:32 GMT

Have you ever avoided something because it was hard to talk about? For example, not responding to an email or returning a phone call or a text message because you were afraid of the response? Or not speaking up in front of a group of people because you didn’t want to sound stupid, or wrong, or any number of adjectives that we judge as bad?

Another example—someone asks your opinion and you lie, outright, because it feels impossible to say what you really think or feel.

For many of us, lying comes naturally. White lies, half-truths, lies of omission . . . There are so many phrases for it because it’s such a common experience. We waste a lot of mental, emotional, and physical energy avoiding hard conversations. Or just avoiding being in relationship with people because we project that it will be hard.

Being honest frees up space and time and energy within us that we weren’t even aware of missing.

Here are some tips to help you practice honesty:

Get clear and be honest with yourself first. Sometimes it’s hard to be honest with others because we aren’t sure how we feel or what we think, so taking the time to learn about ourselves can help prepare us for sharing with others.
Write it down. If you’re imagining, thinking, obsessing, or worrying about a conversation, write it out. Be as honest as possible because you’re the only one who is going to see this, unless you want to share it with someone else.
Talk to a trusted friend to prepare. This does not mean gossip. It means having someone who will listen and who will help hold you accountable for having the conversation. Someone who will be there to support you when it’s over.
Don’t try to defend, over-explain, or justify what it is you have to say. Speak to the heart of the matter and keep the focus on your experience instead of making it all about someone else. (That’s why writing it out helps sometimes.)
Let the other person be a person. We all have feelings and thoughts and opinions about things, most of which are more about us than someone else. What someone else thinks about you is none of your business. And everyone is entitled to have their experience. You don’t need to fix anyone else’s feelings.
Hang out with honest people. Learning by example is one of the fastest ways to teach ourselves to speak the truth.

Honesty goes so much deeper than “just do it.” It’s often related to anxiety, to feelings of betrayal, and to our past experiences of intimacy. With that in mind, feel free to reach out for more resources to help you learn how to be more honest.

The Freedom to Change Your Mind

hello@useyourpintuition.com (Andrea White) — Wed, 14 Jun 2023 13:08:33 GMT

When I decided to revamp my website, I wanted to offer free tools that everyone could access for support whenever they needed them.

People have been asking me to record meditations for years, so that was first on my list. I love using oracle decks and I love quick, simple guidance for every moment, so I was super excited to put those together. And then I thought, wouldn’t it be cool if every week I shared some sort of helpful, healthy tip on how to be kind, and how to realistically manage stress?

Well … it turns out that was a lot harder than I thought. The meditations flowed, the self-care cards were easy and fun, but the blogs were starting to stress me out. Like, really stress me out. I was stressing about the pictures, I was stressing about the topics, I was stressing about the timing to get them put together by a certain date. And I realized that was the opposite of the point. On so many levels.

So this week I decided that instead of offering self-care blogs once a week, I will offer them twice a month. BOOM! Life changed. I feel more inspired, less stressed, and like I can breathe again.

I also realized that this concept speaks to a much deeper truth—the ability to be teachable and to learn new things. When we’re set in our ways and don’t allow our minds to be changed, we close ourselves off to new ideas, to better ways of thinking, and to other people’s perspectives. This can make for an angry, lonely, and stressed-out worldview, or commitments to ideas and behaviors that don’t serve us.

Some tips to help open and change your mind:

Give yourself a time frame. For example, when you decide to do something different, try that change for a few weeks or months so it doesn’t feel permanent. Leave space to change your mind again if necessary.
Talk to the people closest to you. Learn different perspectives. Look at and be interested in what others are offering.
Check in with your heart. Close your eyes, take a deep breath, and dedicate some time to meditating on the subject and asking for guidance from that deeper wisdom.
Stretch and spend some time in nature or time being creative to uncover any hidden fears, worries, or judgments that may be getting in the way of either making a change or fully committing.

It is so important to make commitments, but if you’re like me, those commitments can be powered by pride and/or ignorance. Any forceful attempts to prove you’re perfect, you’re immune to life on life’s terms, or simply that you’re right and everyone else is wrong, result in stress, pain, and hopelessness. Life is a moment-by-moment experience, and your body is designed to go with that flow.

Mother's Day, Mental Health, and More

hello@useyourpintuition.com (Andrea White) — Thu, 11 May 2023 09:17:06 GMT

May is home to both Mother’s Day AND Mental Health Awareness month, which feels appropriate to me because being a mother has reintroduced a lot of my mental health struggles. Those struggles are actually what originally brought me to acupuncture.

When I was in my early 20s I was depressed and anxious and in so much physical pain.

I was going to physical therapy 3x a week, I was freezing cold all the time (despite living in sunny California), and my arms had become so weak I could barely lift my cat. I was not really functioning. I was suicidal but didn’t tell anyone. Every morning I woke up and prayed that I would die and that my pain would finally end.

After going to lots of doctors with no real success, I remembered that acupuncture was supposed to be good for pain, so I found a local school in Los Angeles and booked a session.

I was a terrible patient. TERRIBLE.

I was so angry. I withheld whatever information I didn’t think was relevant. By the end of the questioning portion of the session, I was crawling out of my skin.

I all but screamed at the practitioner. She asked why I had (unsuccessfully) tried anti-depressants, and I said, “because my boyfriend died!” Her response cut right through my attitude to the core of me.

Her: “Oh.”
Me: “What do you mean, ‘Oh’?”
Her: “You have a broken heart.”

BOOM. And that is where my acupuncture journey began.

Chinese Medicine is based on the theory that all of our physical parts and the space within us has consciousness and is of a spiritual nature. Our organ functions and relationships are modeled after ancient Chinese nobility and social structure – the Heart is the Emperor, the Lungs are the Spiritual Advisor, the Liver is the General, etc.

So, according to acupuncture theory, our Heart is the most important part of us. When our hearts suffer, everything suffers. When the emperor (or empress!) is taken off the throne, there is no guidance, no communication, and the rest of the body falls apart.

When my Acupuncturist acknowledged that I had a broken heart, (which is why I had given up, which is why my spirit had retreated from my hands and arms, which is why my life felt completely impossible,) it was as if a light inside of me was reignited. Someone seeing me for who I was and that I was more than the pain I was experiencing helped my heart -- my inner Emperor -- to heal.

That's why I love being an Acupuncturist.

I am happy to help people with pain, but my most favorite thing to do is talk about you and why you’re here. How is your spirit suffering and what does your inner emperor need to regain its sovereignty as a benevolent ruler of your body?

So in honor of Mother’s Day, let’s tend to our own inner kingdoms. Nothing makes mothers happier than the happiness of their children. Can you take some of the burden off of a mom by tending to the needs of your own heart? Or does a mom in your life need a little extra support for their heart?