The Wolnick Trigger Point Protocol

OK, lame name, I know. I’ll come up with something better soon.

Over the years, I’ve dealt with a lot of trigger points. I just talked about a few of my own in my last post. Now some of these trigger points are just plain nasty. They exhibit the kind of pain that simply wants to make you cry – the “exquisite tenderness” described by Travell & Simons. I’ve seen what’s out there as far as techniques for addressing trigger points and have developed a protocol for deactivating them that has worked very well. Surprisingly enough, I’ve never seen any one source that puts all of these techniques together into a single protocol. If you have, let me know, and I’ll give them credit! This is what I teach my students and use myself. Works like a charm!

Here’s a simple version of my protocol:

1. MET
2. Cross-Fiber Friction
3. Static Compression

In that order!

MET, aka Muscle Energy Technique

MET has to be one of my favorite styles. It has some great advantages, not the least of which that it can address a trigger point without the same kind of excruciating pain as the other techniques. Simply described, MET is a technique that you can use to reset the communication between the brain and the muscle. Often, at least part of the irritation is that the nervous system is maintaining a negative feedback loop that reinforces the dysfunction in the muscle. In my experience, using MET nearly always reduces the irritation of the trigger point before you start using any more painful techniques. This decreases the discomfort of the client, and some trigger points may even disappear entirely without any pain! I love the look of confusion on a client’s face when you do a simple exercise and then their pain has disappeared. They always ask “Are you pressing in the same spot?”

MET involves a thorough knowledge of kinesiology and the ability to apply very slight resistance in precise planes of movement. You establish a clear signal between the brain and the muscle and take advantage of innate reflexes to obtain specific effects. Sounds complicated, and the reasoning behind it is, but in practice it’s fairly simple to actually perform. You can learn more about MET here, a few videos here (1 and 2), and a technical paper here.

Cross-Fiber Friction (CF)

The favored technique of Clair Davies, author of the Trigger Point Workbook, this technique has seen a rise in popularity over the years. While it is still painful to the client, the pain is in short bursts rather than a sustained pressure. This allows the client to tolerate more, but also allows for more of a pumping action in restoring circulation to the area. Davies recommends that only 6-12 good, firm strokes over the trigger point constitutes a treatment – a guideline I agree with. This prevents you from overworking the point and causing the trigger point to go active on you. Ouch.

This technique is one that you can do easily on yourself as well. This is good, since it is better to work frequently and in short bursts on a trigger point than rarely but for a long time. It is something that your clients can do at home. Often, the cross-fiber friction will take care of the trigger point aggravation. If not…

Static (Ischemic) Compression (SC)

Ahh, the good old standby of Neuromuscular Therapy (video here). This technique involves holding sustained pressure directly over the trigger point. This has the effect of increasing the pain sensation and “overloading” the neurological circuit so that it shuts down, kind of like tripping the circuit breaker. The analogy that I like to use is that of a rain bucket. The water in the bucket is the amount of irritability in the trigger point. As it fills, eventually the bucket overflows (the TrP goes active) and starts sending pain elsewhere. SC is like tossing bricks in the bucket. It causes it to overflow, but after you’ve drained some water, when you pull the bricks out there is less water in the bucket.

This is certainly the most uncomfortable of the trigger point techniques – which is precisely why I save it for last. However, there are some trigger points that don’t seem to respond to anything else. The good news is that by the time you get to static compression, the other techniques should have reduced the irritability so that this one isn’t so bad.

To perform this technique, locate the precise point of the pain, sink in to the point until you get to a pain of 7 on a scale of ten (the point where if you go past you’ll need to tense up to resist it), and hold it. If the pain is increasing, release and try something else, if it is staying the same, hold for 8-15 seconds then repeat, if it is decreasing, ride it home until it levels off.

I recommend that you only combine up to 3 treatments of either CF or SC at one time to avoid overworking the point and sending the client home in pain. It is a very common mistake to overwork a point and it is very easy to do.

Happy Trigger Point Hunting!

• Digg this
• Add to del.icio.us
• Stumble It!

Getting in Touch with Your TFL

Your Tensor Fasciae Latae (pronounced Tensor Fah-sha Lotta), or TFL, is a small, upside-down teardrop-shaped muscle in your hip. While the muscle isn’t large, it certainly has a large role in how your hips function. You can see a picture here from Gray’s Anatomy and some interactive anatomy here. The TFL helps to abduct, flex, and medially rotate your hip as well as extend your knee (or prevent it from collapsing while walking). Of course it helps to regulate the opposite of those actions too. In short, TFL is involved in every motion of the hip and the major actions of the knee! The insertion for this important little muscle is on the Iliotibial Band (ITB), that taut strip of connective tissue going down the outside of your thigh. TFL can be responsible for some considerable tenderness and tightness on the outside of the thigh.

My Connection

I think it’s funny that I teach this stuff, and I pass it along to my client’s all the time about what is good for them, and yet I have problems with my own TFLs. I had reconstructive surgery on my ACL 12 years ago and I have to say that my hips and legs haven’t been the same since. Over time, I have slowly realized that it’s not so much the surgery as how my body responded to the surgery – and the protective mechanisms I developed. Don’t ask me why it took me so long to realize this; I guess it’s easier to look objectively at somebody else’s body.

How it manifests for me is a massive trigger point in my left TFL. It’s bothered me on and off over the years – some little stress sets it off and it will make my entire leg ache. Over the past few years however, I’ve found a new pattern of periodically tweaking my hip when I carry something awkward (like a massage table) on one shoulder. Invariably it causes my left piriformis to go into spasm so that I can hardly walk – limping for several days. Only just recently have I realized a direct connection between the two pains. I have the same problems mirrored on my right side, just not as severely.

Lifting something awkwardly for a Memorial Day picnic, my piriformis went into spasm again. In working on the area myself, I probed around the rest of my hip to try to see what else was contributing. When I pressed on the latent trigger point in my TFL, my piriformis began pulsating for as long as I help the pressure. When I dug in a little further, I felt a sharp pain in the middle of my anterior shin (Tibialis Anterior) – another common site of pain for me. AHA! Paradigm shift!

Bodywork

IN my next post, I’ll go into a little more detail over the treatment protocols I intend to use to get rid of these things. I’m a massage teacher, and I can receive bodywork on a fairly regular basis. Still, I’ve been receiving bodywork regularly for years and it hasn’t done much for these trigger points. Nothing short of direct, focused efforts will do it. So here’s my plan.

First, I will make sure that I get at least one massage per week with at least some special emphasis specifically on my hips and these trigger points. Good, but that won’t be enough. Clair Davies recommends that you work on them with 6-12 good strokes multiple times per day and that you’ll see improvement in less than 2 weeks, even for the really bad ones. Well it’s proving time! I’m going to work them at least three times per day for at least two weeks and gauge the results.

I’ll keep you posted!

• Digg this
• Add to del.icio.us
• Stumble It!

Your Perception Is Your Reality

“Your perception is your reality”

I recently heard someone say this and I thought it would make a great critical thinking question, especially when applied in context to massage and our client relationships. This is a pretty deep statement and has implications that affect all aspects of our lives. Many times people perceive what they want to perceive. In class, we identified five areas of impact – personally, professionally, communication, your clients, and your work.

Personal Perceptions

Your personal perceptions dramatically affect your own self-esteem and relationships. In essence, your own self-perception is actually the basis of self-esteem. Relationships also have a large element of perception. I know that I have seen people that when they state “I’m not happy in my relationship” it is less of an observation and more of a decision. They have decided that they are not happy and that nothing about it ever will. Others seem to be able to make it through hard times by having the faith that it is only a temporary struggle and that brighter times are ahead. We call these kinds of perceptions a person’s character and we describe it in terms of being optimistic or pessimistic or cheerful or sarcastic. These personal perceptions can really color a person’s world. Stereotypes are an example of this too.

Professional Perceptions

Let’s talk about ethics first. When it comes to ethics, there are times when perceptions can matter almost more than the substance. Were you to socialize with a client, another client or professional could easily perceive the relationship as being improper. Really any interaction is open to interpretation about motives and you only have any kind of control over the impression that you present (I call it impression management). While you can’t control the thoughts of another person, you want to avoid anything that could give the “appearance of impropriety”.

Professional perceptions are also exemplified in job interviews. Your performance in that interview is dependent on how that interviewer perceives you. In this case the perception can quite literally create the reality in that you will never really be that employee unless they perceive you to be.

Communication

Since communication takes two, and the two can never completely know each other’s mind, there is an aspect of interpretation. How many times have we discovered a miscommunication because one person perceived a meaning the other never intended? Sometimes perceptions can also relate to selectivity – only seeing or hearing what one wants to see or hear. Different perspectives will also place different priorities on different things. You may intend emphasis on one thing, but someone else prioritizes another.

Your Clients

I know I’ve seen many clients who say that they are stressed. Sometimes I have to wonder how much of that is a symptom and how much is a self-fulfilling prophecy. Are they stressed, or does believing that they are stressed just allow them to accept it and not find a way to get rid of it? If a client resigns themself to a life of chronic pain, does the perception create or contribute to that reality? There is a connection.

Another aspect is the “I can’t” mentality. You know what I’m talking about. A child is working on their math homework and is saying “I can’t do it” and then after a lot of frustration and agony they do in 30 seconds what they’ve been “unable” to do for half an hour. They’re just trapped in a mindset and convinced their self that it is too hard. They can’t do it as long as they believe that they can’t. Other examples can be clients stating that they can’t function without a steady stream of caffeine, that they don’t have time to take care of their self, or eating right is impossible.

In Your Work

Perceptions here can create some conflict when you perceive something to be beneficial to a client and others may disagree. A huge example of this is I have heard of some spas prohibiting their MTs from working on clients’ gluteal areas because of the perception that it is sexual. These clients miss out on an important integrative region of their body because of a perception (I’d say misconception, but that is my perception! :D). You may perceive that a client needs more pressure to achieve the results they seek, but they perceive that the pressure is already too hard. You perceive that trigger points are to blame for the agonizing pain they are in, but they perceive that trigger point work is simply increasing the pain they are experiencing.

So What To Do About Perceptions?

The good news is that you do have control over your perceptions and, to a lesser degree, others’ perceptions as well. Even a phrase like “look on the bright side” indicates that there is a choice about how you choose to perceive something. An important thing is to do some periodic self-evaluation and see (pun intended) if there are any perceptions that hold you back. Do you have any self-fulfilling prophecies? “I think, therefore I am” could be changed to “I think ______, therefore I am _______.” To a degree, when you think certain thoughts, you start behaving in a way to start to bring those thoughts into reality. Affirmations work this way. You choose something you want to be (a perception), and through repetition you change your thought processes to make it a reality.

Another simple strategy is to just do it. How many times have you thought something was hard or impossible only to realize it wasn’t all that bad? When an event occurs that dramatically changes our entire world view, we call it a paradigm shift. We can cause these to happen intentionally by opening ourselves up to new experience.

I certainly hope that you’ve perceived this to be helpful!

• Digg this
• Add to del.icio.us
• Stumble It!

Diversity in Your Practice

Jack of all trades, master of none - or so they say.

While there is a lot of merit in specialization and becoming a master of your chosen niche, it is important not to become overly limited and specialized as well. And in that respect, I'll use another old cliche - moderation is key.

Why Diversify?

In investments, you diversify to minimize risk. In the workplace to capitalize on different cultures and viewpoints. In massage, it's both.

Risks?

What risks, you might ask? In massage school, we all should have learned (and hopefully learned well) the risks associated with improper body mechanics and repetitive strain injuries. We learn how to help our clients deal with and prevent these things in their lives. But what about ours? Massage is physical work, and even using the best body mechanics isn't going to eliminate all potential problems. We all come into this work with a different history, a different accumulation of life's wear and tear on our bodies, and different genetic predispositions. Some can certainly last longer than others, and proper body mechanics employed consistently and habitually should allow any therapist to (as I always say in class) "let you work for as long as you choose to, not for as long as your body will let you." So, performing the same movements over and over again in your work can create the potential for RSIs.

Let's not forget that we are holistic beings here, so we can't neglect emotional, mental, and spiritual aspects of specialization as well. Personally, I thrive on novelty. I love new projects, getting things kicked off, establishing procedures and efficiencies, building businesses, and starting careers (that's why I love teaching). Doing the same darn thing day in and day out is torture for me. For me, psychological burnout is a bigger concern than physical problems. There is a real danger to the client-centeredness of your practice when things become so habitual you stop asking questions and start running on autopilot. Work becomes less fulfilling, monotonous, and a chore. I'd venture to suggest that just as many, if not more, MTs leave the profession because of this as for physical reasons. It can also lead down the slippery slope of focusing on what you're getting out of it (aka $). Not a good road to go down.

Specialization has its rewards too, but I don't hear too often any discussion about the downside. A healthy MT/practice/career strikes a balance.

Diversify

OK, so over-concentration in a single area can be risky. What do I do about it? How do I diversify?

Well for starters, it may mean using some different techniques. I'm sure there are a lot of things you learned in massage school that you haven't used in a while. Or you could watch a massage DVD, even search on YouTube so you could see some different techniques. Trade massage with an MT that uses a different style than you do or purchase one. Read a book. Even learn something from a discipline that is similar but different like PT, emotional healing, yoga, breath-work... You could also just make the effort to change up the emphasis in your sessions - do a lot more stretching, try some techniques that require client participation, mix zen shiatsu into your Swedish.

Another way is to provide some complementary services. Body wraps, exfoliations, hot stone, aromatherapy, and others are all great ways to mix things up. They can use your body in a different way or potentially use your body in the same way but with an entirely different thought process. It helps to keep you (and your client) engaged in the process.

It might also mean diversifying your work environment. Getting out of a rut means breaking routine. Try working in different environments - a spa, chiropractice office, a pain clinic, a law firm, a house call, outdoors at the charity 10K... Try working with some different clients that have different challenges for you to work with.

Got some ideas on how to diversify? Let me know!

• Digg this
• Add to del.icio.us
• Stumble It!

Raising Your Rates

A touchy subject for all massage therapists. When do you do it? How? What do you say? This question was recently posted on LinkedIn's Massage Therapists & Bodyworkers group:

I would like to hear what other therapists tell their clients when they ask why you've raised prices. (or if they complain about it). I raised my prices last year from $70 to $80/hour. I was underpriced for my area, now I'm competitive. I own the business so about 30% of my clients tip but I don't count on it and it isn't expected or considered in my financing. We all know why we have to raise our prices: 1) To stay competitive and not under-value our work. 2) To pay for the increases in the cost of doing business so that our profit margin remains the same. People who are employed get annual 'cost of living' raises. we don't unless we raise our prices. I am resentful of people who don't understand this, and have a hard time coming up with a concise, professional way to explain. I certainly think I'm worth the raise, so that is not the issue, and I'm not defending that. Thanks!

Cass Vertefeuille Garrett of Greenleaf Therapies, LLC

First off, Cass has it right. When we're self-employed, we are the ones who have to give ourselves a cost-of-living adjustment. I think that Cass has already presented some good reasons why we need to raise prices, but let's take a look at the thought process behind it and the when and how of increasing rates.

Why Raise Rates?

The thought process here is a simple one. Our prices aren't static, as our clients often seem to think they are, and like we MTs can even fall into the trap of believing. There are lots of factors that drive our pricing, some of the most obvious being: inflation, increased cost-of-living, increased costs of doing business, having increased experience, training, or specialized skills, and so forth.

Because these expenses aren't static, neither can our prices. We need to build that mentality into our business plans and practices. Ideally, we should also build this into our clients' expectations. Think about the example of a client who wasn't informed that they might be sore following a massage who then becomes sore afterwards. The are upset because it was a surprise and worried that something might be wrong. The same can happen with your business practices. Build in the expectation that prices will change periodically to reflect the current economic environment and it won't be such a nasty surprise when it happens. I'd include this expectation in your policies from the very first appointment with your client.

When to Raise Rates?

The knee-jerk response to this question is "when you need to" and that is a valid answer. But it is also an answer that implies a lack of planning or control. While you do need to be responsive to factors such as rent increases and the like, that shouldn't necessarily be the only reason to look at your rates.

My recommendation is to develop a process to systematically examine your pricing structure. Earlier, I used the word "periodically" to describe when rates would change (nice foreshadowing, eh?). That means that there is some kind of established and regular time-frame for when the rate changes occur. I go with a yearly period, but you could go shorter or longer if you'd like.

This evaluation should take into account all of the changes to your personal business climate over the course of that period. Some examples:

1. Taxes - increase or decrease?
2. Expenses - personal and business
3. Inflation - don't overlook this one!
4. Local changes in the market - competition, new regulations...

Inflation alone means a pay-cut every year if you don't adjust your rates. A 3% inflation rate means you essentially earn that much less in spending power that year. Over a couple of years of static pricing, that really adds up!

Generally, I would suggest that you factor all of the cost increases in and figure out the percentage that impacts your real income (not dollar amount, but buying power). If it's not too big, you can hold off tacking on another $5 onto your rates, but then plan on it for the following year. Just make sure that you establish a schedule - a fiscal year, if you will.

How?

This is probably the one most MTs have the problem with. How do I actually break it to my clients? Won't they be resentful? Will I lose clients? These are common fears.

As far as resentment from your clients, nobody likes to have prices go up, but it's a fact of life and if you have prepared they way with client expectations it won't be as big of a deal. And losing clients? Maybe. But if a client leaves because of a small and realistic price increase, they weren't there for you, the health of your business, or the results you deliver; they were there for price alone and you won't miss them. That's a reason why I only use low introductory rates with caution - it fosters an relationship where the most important factor is your low price relative to the competition. If you do have some clients that truly cannot afford your new rates but you want to keep in your practice and they need the work - try including these clients in part of your planned charitable giving. All individuals and businesses should plan on giving some of it all away, either for free or at cost. It's good for everybody. Set aside a certain number of appointments a week (I shoot for 10%) that you can either give away or perform at a reduced price. That way the cost to you is limited, accounted for, and planned on. Everybody wins.

Breaking the news is not the most pleasant of tasks, but like other forms of boundary enforcement, it is necessary. It should be done in the spirit of both acceptance of the fact it must be done and compassion for how it affects your clients. It should be delivered firmly and clearly, with compassion but not regret or apology. Some suggestions that I posted on the LinkedIn forum:

You might try something along the lines of:
"Dear valued client, As I'm sure that you are well aware, the current economic environment has placed additional pressures on all businesses. Unfortunately, my practice has not remained isolated from these pressures and in order to continue to operate soundly I need to increase my rates to (insert your new rate schedule). These new rates are effective on (date). Thank you for your continued support."
Or...
"Periodically, I must adjust my rates to reflect changes in inflation, cost of living, and operational expenses. As a result, I will be increasing my rates to... on (date)."

Promote It

As a teacher, I've had to deal with from time to time is change - curriculum changes, textbook changes, procedural changes - and times of change can be stressful to students (and clients). The important thing when you are implementing a change, even a rate change, is to promote the positives. Sometimes it icludes an explanation about why, sometimes you just emphasize the improvements. With rates, it could be as simple as "to continue to provide the same level of service in the face of rising costs". Your students, and you clients, will pick up on your attitude about it and it does influence how they feel about it. If you are positive, it will move their feelings about it in a more positive direction. If you are negative, they will fight you on it. And if you are wishy washy about it, they will feel they can get you to make exceptions and special allowances.

One thing that can turn the change more positive is to tie in the rate increase with a promotional period. Give a date for when the new pricing takes effect and allow your clients to take advantage of getting in some more appointments at your current rate. Even allow them to buy packages or gift certificates at your current rates up until a certain date. This can have the effect of increasing both the amount of business and having money in your pocket up front. If you worry that things might get tight, you could restrict the discounted certificates to certain times or days so it doesn't interfere with your full-priced business.

So to summarize, make sure you regularly evaluate your pricing and make sure that your pricing is optimal for your business climate and meeting your needs. Be positive, firm, clear, and compassionate about how you communicate a rate increase to your clients. Expect you may lose a few, but most will understand and the ones that leave aren't the healthiest clients for your practice anyway.

Good luck!

• Digg this
• Add to del.icio.us
• Stumble It!

Harmony

I recently returned from a road trip to Sedona, AZ and back. Something about the scenery along the way got me thinking about harmony. Maybe it was the way I saw so much land that man has bent to his will mixed in with the practical realities of having to work with it. Dictionary.com defines harmony as follows:

1. concord, unity, peace, amity, friendship
2. agreement; accord
3. a consistent, orderly, or pleasing arrangement of parts
4. a pleasing combination of elements in a whole
5. things intended to form a connected whole

I could wax on with old cliches about how we're all in this together, there's only one Earth, and so on, but let me bring this back to bodywork.

Harmony in Massage Therapy

I've been teaching for years now and of course I have seen many student struggles. One that is common is when students seem to hit a wall where they aren't seeing the kind of results they'd like, or they're working too hard, or their clients aren't falling asleep and raving about how wonderful their bodywork is like they do their classmates'. A common theme that I have noticed is the need for a very subtle, yet very profound, shift in their way of thinking. This is what I say...

"You need to work with the body, not on the body."

Simple, eh? For some, this idea comes naturally. Others must learn it. I don't necessarily advertise it, but I make it an objective that every student leaves my program with this concept. And for some that means that I need to teach it to them.

So what does it mean, with it not on it? It's subtle, but makes a big difference. For one, studies have shown that the intent behind your touch has a dramatic impact on the outcome (Got that from Salvo). But what is that intent?

Working ON the Body

When you work ON a person, you are coming at it with your own agenda. In a very real way it is assuming that you know what their body needs better than they do. It is attempting to inflict healing upon somebody. It is an attempt to make healing an event rather than a process. It is attempting to control the outcome in a prescribed way. It is neglectful of where the client is in their healing process. In short, it is just wrong.

Working WITH the Body

Fortunately, there is a better way. When you work WITH the body, you are a partner, a facilitator, a coach, an encourager. You become a part of the process. You assist and help rather than trying to hijack the process. It allows for adaptation and accommodation to what they want, what they need, and what they are prepared to receive. It allows for the reception of the subtle information that the client is giving you through their body. It is humble. It is harmonious.

There is an old saying that when the student is ready, the teacher appears. The teacher was really there all along, but the student wasn't ready to learn anything. Healing is much the same way - when the one who is hurt is ready, healing will happen. You can't force someone into the process, they must be ready and willing to accept it. Of course, you encourage them to push their limits, but that is what spurs positive change.

The point is that when you work WITH the body, you are working from a place of respect, not one of assumed superiority. Working WITH the body, you build trust with your client and they can begin to allow the healing process to begin in your presence and with your help. Working ON the body shuts down this process and can even reinforce defensive patterns that make the client feel even worse.

The Pain of Dis-harmony

It's a shame that not all massagers out there know this. I use the term massager because a massage therapist really should know this in my book. We've probably all had clients or potential clients tell us some horror story about a massage session where they were worked "on". Often you could equate this to being "worked over". Usually it accompanies complaints that the practitioner didn't listen, didn't care, hurt them, ignored their needs, and many other gripes that really amount to boundary issues centered around an improper intent.

The best massage comes from a place of proper intent, a sense of the sacredness of the soma (or the body-mind), a place of wisdom, and a sense of harmony.

• Digg this
• Add to del.icio.us
• Stumble It!

Embodiment, Disembodiment, and Stress

I'm busy working my way through Teaching Massage when I make the time and I came across the section in Chapter 2 on embodiment in hands-on training. I found it quite interesting, especially since I had never really seen this before (At least put in this way).

Embodiment

Essentially, your presence and awareness within your body. It is a very holistic concept - relating to your mental, emotional, physical, and spiritual connection to your own being. As massage therapists, you could say that our practice is all about facilitating and enhancing our client's embodiment.

Disembodiment

Even before I'd read this section in the book, I discussed these concepts in class. Our modern world has the effect of drawing our presence out of our bodies, with our consciousness out in the story we're watching on TV, on the conversation we're having with the person on the other end of the phone, on the information we see on the computer screen, on all of the tasks we have to do at work. The work that we do has the effect of drawing the recipient back into their body.

Stress

The book identifies a number of things that have a disembodying effect - all stressors. Technology was cited as a primary factor here. Most of what I mentioned in the previous section were based on technology. It makes sense to me since the technology encourages us to focus on things outside of our body. I suppose on a certain level, we could say that the stress response is a cry for attention to draw us back into our body - like a petulant child acting out for attention. Our society shows no signs of becoming any more embodying, in fact it shows just the opposite - a culture of people growing more and more disconnected with their selves.

Massage, meditation, Tai Chi, yoga, exercise, biofeedback - there are many methods for enhancing embodiment. Stress is a disconnection and all of these techniques reconnect.

Any discussion about stress should also include mention of coping strategies. One of the best methods that I have discovered is to determine your stress type. Once you've done that, you can employ coping strategies that help you to deal with your stress more effectively.

Personally, I began working out at the gym again about 6 weeks ago after a long hiatus. Now, I have more energy, a lot more patience, and have restored some of what I think of as my normal sense of calm. Embodiment at it's best!

• Digg this
• Add to del.icio.us
• Stumble It!