My Blog: Your guide to self-healing and wellbeing

Welcome to the Ria-jeannette Spiritual Coach blog. Here, we share insights, tips, and stories to help you on your journey to self-healing and personal growth. Discover complementary medicines, effective therapies, and practical techniques to empower your wellbeing.

Content

1. Embrace Spiritual self-healing

2. Join the Conversation

3. Telomeres-What are they?

4. The Dan-Tian - Energy points

5. Emotional Freedom Technique - EFT

6. The Keepers of the Shell ~ a Whisper of More ~ Reflection

7. A Gentle approach to SLEEP

8. The Chakras a gentle introduction

Unlock your healing potential

Explore a wealth of knowledge on complementary medicines, therapies, and healing techniques. We aim to show you what is available to help yourself, from the gentle power of essential oils to the focused practice of hypnosis. Learn practical tips on Reiki, dowsing, crystals, and Emotional Freedom Technique (EFT) to support your path to wellness.

Embrace spiritual self-healing

Delve into topics that nurture your spirit and mind. Understand how Reiki invites you into a warm and comfortable space, allowing you to relax and give yourself the time you deserve. Discover the benefits of mindfulness, starting with simple yet impactful techniques crucial for your wellbeing. We're excited to explore all the options you can work with, including the profound effects of EFT.

Join the conversation for wellness

We hope this blog empowers you on your self-healing journey. Your insights and experiences are valuable, and we encourage sensible comments and open discussions on our posts. Let's grow and heal together as a community. For any direct enquiries, please contact us at: ria.jeannette@aol.com

TELOMERES WHAT ARE THEY?

The Secret to Aging Slower Isn’t What You Think
How stress, mindset, and daily habits shape your cells—and your future

Telomeres Explained: The Tiny DNA Caps Linked to Ageing and Health

Ever noticed the little plastic tips on the ends of your shoelaces? Without them, your laces unravel into a tangled mess faster than a cheap charger cable.

Well, your body has its own version of shoelace tips — and they’re called telomeres.

Scientists believe these tiny protective caps may play a major role in ageing, health, and how well our bodies cope with stress. Sounds dramatic for something microscopic, but welcome to modern biology.

What Are Telomeres?

Telomeres are protective caps found at the ends of your chromosomes — the structures that carry your DNA.

Their job is simple: they stop your DNA from becoming damaged when cells divide.

Every time your cells reproduce, telomeres get a little shorter. Eventually, they become too short to do their job properly, and cells either slow down, stop working efficiently, or retire completely like an exhausted office worker counting down to Friday afternoon.

This shortening process is now linked to ageing and age-related diseases.

Why Are Scientists So Interested in Telomeres?

For years, researchers thought telomeres might act like a biological countdown clock.

Long telomeres = healthier, younger cells.
Short telomeres = older, worn-out cells.

But newer research shows things are more complicated.

Scientists now believe telomeres are just one part of a much bigger ageing puzzle involving inflammation, stress, sleep, exercise, and overall lifestyle.

As one longevity researcher recently put it:

“Telomeres were once the rock stars of anti-ageing science. Now they’re more like part of the band.”

What Causes Telomeres to Shorten Faster?

Research suggests several factors may speed up telomere shortening, including:

• Chronic stress
• Poor sleep
• Smoking
• Lack of exercise
• Ultra-processed foods
• Chronic inflammation
• Excess alcohol
• Long-term illness

Which explains why your body sometimes reacts to stress like it’s preparing for battle… even when you’re just answering emails.

Can You Protect Your Telomeres?

Possibly — and the advice is surprisingly familiar.

Studies suggest healthy lifestyle habits may help support telomere health, including:

• Regular exercise
• Quality sleep
• Managing stress
• Eating nutrient-rich foods
• Staying socially connected
• Avoiding smoking

Sadly, scientists have not confirmed that wine, pizza, and binge-watching crime documentaries count as a longevity programme.

The Latest Telomere Research

One of the biggest shifts in recent research is the idea of biological age versus chronological age.

Chronological age is the number on your birthday cake.

Biological age is how old your body actually behaves.

That’s why some people seem energetic at 70 while others start making mysterious knee noises at 35.

Scientists are also studying an enzyme called telomerase, which may help rebuild telomeres. However, researchers are cautious because cancer cells can also use telomerase to grow.

So while telomere science is exciting, we are definitely not at the “live forever” stage just yet.

Should You Get a Telomere Test?

Telomere testing has become popular in the wellness and anti-ageing world.

Some experts think these tests can provide useful insights into cellular ageing. Others believe the science is still developing and results should be taken with caution.

Translation: interesting information, but probably not something to panic about during breakfast.

Final Thoughts

Telomeres may be tiny, but they’re giving scientists big clues about ageing, health, and longevity.

The latest research suggests there’s no miracle anti-ageing shortcut hiding in a fancy supplement bottle.

Instead, the boring basics still matter most: sleep well, move your body, eat reasonably well, and try not to spend your life stressed over things you can’t control.

Your telomeres — and your shoelaces — will probably thank you for it.

Sources & Further Reading

Blackburn EH. Switching and signaling at the telomere. Cell. 2001.
Epel ES et al. Accelerated telomere shortening in response to life stress. PNAS. 2004.
Shammas MA. Telomeres, lifestyle, cancer, and aging. Current Opinion in Clinical Nutrition & Metabolic Care. 2011.
Harvard Medical School – Understanding Telomeres and Aging.
Mayo Clinic – Biological Ageing and Telomere Research.

Nature Reviews Molecular Cell Biology – Telomeres and Ageing (recent review articles).

The Ancient Energy Breathing Points known as

The Dan-tian.

The Dan-tian: Understanding the Energy Centres

The Dan-tian, often referred to as the "elixir field," is a significant concept in traditional Chinese medicine and martial arts. It is considered the body's primary energy centre, where vital energy, or "Qi," is cultivated and stored. There are three main Dan-tian locations within the body: the lower, middle, and upper Dan-tian.

The lower Dan-tian, located just below the navel, is the most crucial as it is thought to be the source of physical vitality and strength. Practitioners of Tai Chi, Qigong, and other martial arts focus on this area to enhance their energy levels and improve overall health.

The middle Dan-tian, situated in the chest, is associated with emotional balance and the heart, while the upper Dan-tian, located in the forehead, relates to spiritual awareness and mental clarity.

Cultivating the Dan-tian involves various breathing techniques, meditation, and physical exercises that promote the flow of Qi throughout the body. By nurturing this energy centre, individuals can achieve greater harmony, vitality, and well-being.

What Does “Breath Dropping into the Dan-tian” mean? the breath does not literally enter the abdomen. Instead, the diaphragm moves downward, the belly expands naturally, and attention settles lower in the body. This often creates feelings of calm, warmth, heaviness, or steadiness.

What Is Meant by “Storing Qi”?Traditional teachings describe the lower dan-tian as a reservoir where qi (life energy) gathers. In modern terms, this can be understood as conserving energy by reducing tension, calming the nervous system, improving posture, and breathing more efficiently.

How Do You Allow Energy to Collect Naturally? Relax the shoulders, jaw, and belly. Breathe slowly and softly into the lower abdomen. Do not force or imagine dramatic energy movements. Place gentle attention a few inches below the navel. Allow the breath to become calm and quiet. Practice regularly for 5–10 minutes daily.Traditional instruction often says: 'Where attention rests, qi gathers.' The emphasis is usually on relaxation and steadiness rather than force.

WHERE ARE THE DAN-TIAN ENERGY POINTS?

further reading:Source: Fabrizio Pregadio, “Cinnabar Fields (Dantian),” Golden Elixir Press. Available at GoldenElixir.com

Top

EMOTIONAL FREEDOM TECHNIQUE (EFT)

Emotional Freedom Tapping Technique,

Emotional Freedom Technique (EFT), often referred to as "tapping," is a form of psychological acupressure that aims to reduce stress and alleviate negative emotions. This technique combines elements of cognitive therapy and exposure therapy with acupressure in the form of fingertip tapping on specific meridian points on the body.

The Basics of Emotional Freedom Tapping

EFT involves tapping on nine specific points on the body while focusing on a specific issue or emotion. These points are primarily located on the head and face, as well as the upper body. The sequence of tapping begins with the "karate chop" point on the hand and proceeds through the following points: The ‘karate chop acupressure point acts as a psychological reversal (on the side of the hand), here you would say:

Affirm: “Even though I have......(this problem of hurt, pain, anxiety etc) I still accept myself”

Top of the Head
Eyebrow
Side of the Eye
Under the Eye
Under the Nose
Chin
Collarbone
Under the Arm
Karate Chop (side of the hand)

Steps to Perform EFT

Identify the Issue

Begin by identifying the emotional or physical issue you wish to address. This could be anything from anxiety and stress to physical pain or limiting beliefs.

Rate the Intensity

On a scale from 0 to 10, rate the intensity of the discomfort you are experiencing. This will help you gauge your progress as you tap.

Set Up a Statement

Create a setup statement that acknowledges the problem and affirms self-acceptance. An example might be: “Even though I feel anxious about my exam, I deeply and completely accept myself.”

Tap on the Points

Using the fingertips of your index and middle fingers, tap about 5-7 times on each point. As you tap, repeat a reminder phrase that encapsulates the issue, such as “this anxiety.”

Reassess the Intensity

After completing the tapping sequence, take a deep breath and reassess the intensity of your emotion or discomfort. Repeat the process until the intensity decreases to a level you’re comfortable with. So, the idea is you move from 10 ...high level of discomfort down to zero, being cleared or close to it.

Take three breaths and move the eyes, open, close, right, then left. This signifies to the brain that change is taking place. At this point, you may wish to start tapping with the opposite hand, just the acupressure points, to include positive affirmations such as “I now recognise and accept that these positive changes taking place are for my benefit and well-being”, followed by any positive affirmation you wish to use.

Benefits of EFT

EFT is known for its potential to provide relief from various emotional and physical ailments. Some of the benefits include:

Stress Reduction: By tapping on specific points, EFT can help lower cortisol levels and reduce stress.
Improved Emotional Health: EFT can aid in releasing negative emotions and fostering a positive mindset.
Pain Relief: Many users report a decrease in physical pain after tapping sessions.
Enhanced Performance: Athletes and professionals use EFT to improve focus and performance by reducing anxiety and self-doubt.

Scientific Support and Criticisms

While EFT has a growing base of anecdotal support, scientific research is still evolving. Some studies suggest that EFT may be effective for reducing symptoms of anxiety and depression. However, critics argue that more rigorous studies are needed to substantiate these claims and understand the mechanisms behind EFT.

Why does EFT work for trauma-related incidents? How does the Amygdala part of the brain have an effect?

The Role of the Amygdala in EFT

The amygdala, a small almond-shaped cluster of nuclei located deep within the brain's temporal lobe, plays a crucial role in processing emotions and is particularly important in the body's response to stress and trauma. When a person experiences a traumatic event, the amygdala is activated, triggering the "fight or flight" response, which can lead to heightened anxiety and stress. Emotional Freedom Tapping is believed to work by calming this response. The gentle tapping on meridian points is thought to send soothing signals to the amygdala, helping to reduce the intensity of the emotional and physical response to stress. By doing so, EFT may facilitate emotional regulation, allowing individuals to process traumatic memories without becoming overwhelmed by their emotions. This calming effect on the amygdala can contribute to the overall effectiveness of EFT in dealing with trauma-related incidents, providing individuals with a sense of relief and empowerment over their emotional well-being.

Conclusion

Emotional Freedom Tapping is a versatile and user-friendly technique that can be practised anywhere. While it may not be a substitute for professional mental health treatment, it serves as a valuable tool for self-care and emotional management. As with any therapeutic practice, individuals should approach EFT with an open mind and consult with a healthcare professional for personalized guidance.

A brief article of EFT by Ria~jeannette

source: NLP & Kinesiology, Bandler & Grinder.

Gary Craig, EFT. Founder (RIP) Thank you for sharing your techniques on such a wide scale, for all to benefit.

Gallo Fred. P, 2007, Energy Tapping for Trauma. www. energypsych.com

The Karate chop point is what we in Kinesiology (et al.) call the Psychological Reversal (acupressure) point, on the fleshy part of side of hand) we tap this THREE times whilst saying the 'Even though....'...(what is the unwanted situation) I deeply and completely accept myself.

The Keepers of the Shell

A Whisper of More

One day, whilst looking at a treasured conch shell resting within my cabinet of curiosities, I imagined what it might say if it could speak. The answer arrived as a whisper: 'Please, listen to me...'. What began as a simple moment of reflection became a deeper exploration of stories, memory, reconnection and the wisdom we carry within us. You may ponder for yourselves on experiences of Shells and how it has touched your life with fond memories. Jot down a few memories and write to me, let's talk!

Reflections

There are some objects we collect because they are beautiful.

There are others we keep because they hold a memory.

And then there are those rare treasures that seem to gather something of us within them.

For me, the shell is one of those treasures.

As children, many of us held a shell to our ear in the hope of hearing the sea. What mattered was that we paused. We became still. We listened.

Life can sometimes feel like a fairground of noise, expectations and distractions. Yet beneath the noise, the essence of who we are remains unchanged.

This understanding sits at the heart of my work through Aspects of Healing. I do not believe that people need fixing. Rather, I believe we all benefit from moments that allow us to pause, reconnect and realign with who we truly are.

Small mindful moments, repeatedly, consistently and compassionately, can gradually create calmer patterns of thinking, feeling, breathing and living.

A shell is a keeper from beginning to end. It gathers all that it encounters and encompasses, carrying the memory of its journey wherever it goes.

Perhaps we do the same.

Pause. Take a breath. Reconnect. Become centred. Just for a moment.

And perhaps remember who we truly are.

Ria.Jeannette@aol.com
Aspects of Healing

A 10-minute mindful sleep ritual

1 minute Settle comfortably. Let your shoulders drop and allow your hands to rest softly.

2 minutes Notice your breathing without changing it. Feel the gentle rise and fall of the body.

2 minutes Bring your awareness through your body — forehead, jaw, shoulders, chest, abdomen, hips, legs and feet. Invite each area to soften.

2 minutes Think of three simple things from today that you are grateful for, appreciated or glad you noticed.

2 minutes Imagine a gentle, warm light surrounding you. There is nothing you need to achieve. Simply allow yourself to be held in the quiet.

1 minute Offer yourself a final thought:

“Today is complete. Tomorrow can wait. For now, I am allowed to rest.”

HOLISTIC SLEEP GUIDE

Gentle ways to prepare the mind, body, heart and spirit for rest

with Ria~jeannette

A simple evening guide for creating your own mindful sleep ritual

A gentler approach to sleep

Sleep is not something we can always make happen. Sometimes, the more we try, the more awake we become. Instead, we can gently create the conditions that invite the body and mind towards rest.

A holistic approach considers the whole person — the physical body, the busy mind, our emotions, our environment and the quieter part of ourselves that needs time to simply be.

Your gentle evening rhythm

1. Begin to slow down

Resist late-night computers and other stimulating screens where possible. Caffeine later in the day can make settling more difficult, while heavy food close to bedtime may leave the body busy digesting when it would rather be resting.

1. About an hour before bed, begin moving from doing into being. Dim the lights, reduce unnecessary stimulation and allow the evening to become quieter.

2. Release the day: Take a few moments to notice what you are carrying from the day. You do not need to solve everything tonight. Write down anything that can wait until tomorrow.

3. Soften the body: A warm bath or shower, gentle stretching, comfortable clothing or a few slow breaths can help signal that the day is coming to an end.

4. Calm the mind: Try slow, comfortable breathing. Let the out-breath become a little longer than the in-breath, without forcing it. If thoughts appear, simply notice them and return to your breathing.

5. Create a restful space: Keep the bedroom comfortable, quiet and as dark as practical. Choose bedding, scents and surroundings that feel soothing rather than stimulating.

6. Let go of the need to sleep: Instead of watching the clock or judging how well you are sleeping, gently remind yourself: “I am allowing myself to rest.” Rest itself has value.

If your mind becomes busy

Do not turn wakefulness into a struggle. Notice the thought, name it gently — “thinking”, “planning”, “remembering” — and allow it to pass. You might imagine placing each thought on a leaf and watching it float slowly downstream.

A little sleep journal

Before bed, or when you wake in the morning, you might like to note:

How I felt before bed:
_______________________________

What helped me feel calmer:
_______________________________

Anything I was carrying emotionally:
_______________________________

What I noticed about my sleep:
_____________________________

One gentle intention for tomorrow:
_______________________________

Remember…"Small mindful moments, repeatedly, consistently and compassionately,can gradually create calmer patterns of thinking, feeling, breathing and living.” Your sleep does not have to be perfect. This guide is simply an invitation to create a little more softness around bedtime and to discover what helps your own body and mind feel safe enough to rest.

Kind thoughts,
Ria~jeannette

A gentle guide to the seven chakras

Chakras are subtle energy centres located along the spine, connecting our physical, emotional, and spiritual well-being. When energy flows freely through these centres, we experience a natural sense of balance, clarity, and inner peace.

From the grounding stability of the Root Chakra at the base of the spine to the expansive spiritual awareness of the Crown Chakra, each centre governs unique aspects of our lives. Exploring these pathways with mindfulness, crystal healing, and gentle breathwork can help restore vitality whenever life feels overwhelming.