It's Easy: Give Yourself A Big Hug!

Jin Shin Jyutsu is a hands-on healing art originating from Japan. More than a prescribed method, Jin Shin Jyutsu is really a way of being that aims at liberating the bonds of human suffering through direct experience and developing an understanding of the creative energy that brings us to, and sustains, life.

When energy moves freely through our body, our spirits are uplifted, our bodymind feels good, and we are in good health. Where the source of this original energy emanates from has been elusive to science and remains a mystery to all religions. What does seem true is that when the connection between this Source is broken, or when static or cross-interference occurs, physical symptoms show up. It makes sense, then that if we find ways to recuperate the flow of energy for ourselves, we’ll have more connection to the Source, experience a resonant balance in matters of the heart, bodymind, and spirit, and good health will be ours to claim.

For me, Jin Shin Jyutsu is a meditation-when I apply it to my own body, as well as when offering it to others. My favorite and practical time to apply it is the wee morning hours when I am awake and snuggled comfortably in bed. It’s my personal self-maintenance time, and a wonderful way to greet the day: with an intention for healing yourself, knowing the reverberations of good health will fountain out to others, regardless of physical appearances or results. There is no wrong way to do it (some ways are more efficient than others though), and no harm will come of doing JSJ on its own merit, or combined with any other treatment.

This quiet gentle practice surprises me with of how my mind works, with it’s conditioning and tendencies to worry, to be fearful or tearful, to either pretend everything is alright or aim for perfection in myself or others, or to get steeped in cynicism about the imperfections of being human. I love that the mystery of how and why it works is unsolveable, because when my thinking brain cannot figure it out, I end up letting go (AKA “giving up”), and then solutions, openings and insights appear far beyond my imagination! Complications become simple awareness...

Jin Shin Jyutsu allows me to develop a deeper understanding of the way in which energy manifests itself in and around us, and to develop a means to repair or restore the separation between what is manifest (the physical body) and not manifest (Source). By facilitating greater self-awareness, especially when there is inertia, that feeling of being stuck in any aspect of my life or mental processes, I have choices to respond in fresh and creative ways, rather than react with habitual reactions that either arise out of fear or were once important but have long since become robotically automatic.

Simple? As they say here in Wisconsin, “You bet!” But it does require commitment and action to facilitate healing and becoming whole again.

Try this: While laying in bed, standing, or sitting, give yourself a big hug! The JSJ way is to cross your hands across the body and slip four fingers under the armpit, thumb on the anterior of your upper chest like this:

No death grip or strong bear hug required! Close your eyes and let out a big sigh. Continue with relaxed breathing and mentally scan your body from head to toes or toes to head, observing how your body feels: are there sensations, if yes make a mental note and quickly move on (“I notice my right knee feels stressed and tight compared to the left, I like the compression of my thighs towards my stomach, my neck and shoulders just became relaxed...etc.) After awhile, you do not need to do the body scan, just give yourself a big hug and notice how you feel. After 10 breaths, a few moments, a half-hour, any amount of time you have is beneficial.

Breath and Fingers: Easy Jin Shin Jyutsu for Panic Attack

Have you ever had a panic attack? Sometimes you can identify triggers for panic attacks, but it’s not unusual for people to say they aren’t sure why. Symptoms seem to intensify when you are at your most intimate and vulnerable times, or when you simply get tipped over the edges of everyday stress. Sometimes it only takes one more critical comment, a small thing not going your way, or a fearful thought, and frustration and tension builds until it either explodes, or you shut down almost completely (“fight” or “flight”, including not being able to cope, withdrawing from the world.)

I’ve offered patients and clients a simple solution (often over the phone) from my Jin Shin Jyutsu "toolbox" for dealing with panic and it’s milder cousin, anxiety. It’s been amazing to hear that it works so quickly! I taught them the most basic sequence of holding the fingers. Holding the fingers is a Jin Shin Jyutsu self-help practice that is extremely simple and yet profound. There are many energy pathways that originate, end, or run through the fingers, so holding the fingers is considered an effective way to balance and harmonize energy in the whole body. It doesn’t make rational, scientific sense, but who cares, as long as it works? There are no negative side effects, and it's not painful.

  I wanted to offer something they could remember on their own, on-the-spot during a nurse triage phone call, that would be effective, so I taught them holding each of the ten fingers while exhaling and inhaling three slow, full breaths, and then to place a thumb in their palm for three more breaths (one after the other) for a total of thirty-six (36 is considered an effectual number in JSJ theory, and the whole sequence is simple to remember). Of course, this is after asking enough questions to determine it wasn’t something else like a heart attack (always check with your primary care clinic if you aren’t sure.)

How does it work?

Finger-holding helps you to focus on the here-and-now and to slow your breathing. You activate the “calming” part of your nervous system, the parasympathetic-which serves to conserve and restore. It slows your heart rate and decreases blood pressure, among other things. When you exhale completely, focus and calm your breathing, it calms the mind, which calms the symptoms in your body-nice, eh?

"Breath is the bridge

which connects life to consciousness,

which united your body to your thoughts."

~Thich Nhat Hanh

 Here is the sequence I used when someone called in having a panic attack (after ruling out life-threatening/other things):

Quick instructions: Hold your thumb and count to three for 3 slow breaths out and in, then each of the fingers for 3 breaths each. Place your thumb in the center of the palm for 3 more breaths out. Switch to the other hand and fingers. Check in with your breathing, heartbeat, entire body...how do you feel now?

My dialogue usually went something like this:

“Would you like to try something right now to reduce your panic?” (yes) “OK, put yourself on the speaker phone and let me know when you are ready.” (ok, ready)

“Hold your thumb with the fingers from the opposite hand. Grasp it firmly, so you can feel it, but no hard squeezing or pain is needed. Doesn’t matter which one. Did you do that yet?” (yes)

“Now, feel the contact points of your fingers and thumb; can you notice that?” (yes) Great! “Now, breathe out, exhale fully...

I’ll continue to breathe with you, you can listen to the sound of my breath if you like: Keep holding your thumb as we breathe until I instruct you otherwise. Breathe in, then soften your shoulders and neck and blow air gently out through your mouth (one). Breathe in again, noticing your thumb, and the fullness of your lungs...and out, letting go, imagining the stress and breath flowing all the way to your toes (two). You might still feel palpitations or anxious, that’s okay, it will go away shortly. Continue to Breathe in...and out...fully and slowly, squeezing your belly in just a little at the end of the exhale to get all the air out (three).

Continue to breathe...and now, grasp your index finger of the same hand...pay attention to the sound of my voice, to your breath, your index finger, notice the temperature and texture of the skin, muscles, softness or firmness of your index finger and the fingers holding it; notice any areas of relaxation in your body as you exhale (one). (Repeat slow deep breathing instructions, total of 3 breaths for each finger.) After the little finger has been held and breathed through:

“Now place your thumb in the center of your palm, same palm as the fingers that you held. Are you doing that now?” (yes) “Great! Check in with yourself, your body, your heart area, neck and shoulders...how do you feel now? More calm, less calm, or the same?”

I’ve done this many times over a period of years, and have never had anyone say they felt the same or worse after holding the fingers of one hand and the palm for three breaths each! I then offer to continue with them for the other hand, or if they feel better and say they will do the other hand themselves after we hang up, or are able to make an appointment, our conversation ends. I’m not from the school that says you should do this if you’ve never experienced a panic attack before. Panic disorders and panic attack symptoms are similar to some pretty serious conditions. I suggest calling your nurse or provider.  And, for those who have been examined already, try this JSJ finger holding when you first feel panic creep in; in either case, it’s always fine to call the Advice Nurse or your clinic/PCP early on.

Even if someone can’t visualize relaxing imagery, they can usually feel their fingers and hear my voice and breath, and notice theirs enough to see that they can slow things down. The skin-to-skin contact seems to be very centering.  If they are missing digits or have an injury, I tell them it still works, just place their fingers on their stub or area where fingers would be or used to be; the energy pathways that affect the nervous system and their symptoms are still there. Your breath and fingers are always with you, and are the simplest and most perfect of all the tools we have for health and balance. You do not need to feel panicky to do finger holding. It’s a great preventative and “general cleaner”.

There are other options. Jan Henderson, PhD has a great description with graphics of other Jin Shin Jyutsu finger sequences, and offers a video here.

You could instead grasp your wrists or hold your knees, as shown  AstridKaufmann’s excellent Flows for Life blog, but I think the fingers is the least confusing to describe  on the phone, or demonstrate, takes only a few minutes to demonstrate in person, and are easily accessible, regardless of the person’s posture. Plus, it seems uncomplicated and doable to panicky people to count three breaths and feel or look at their finger, not much figuring things out!

Typically after holding their fingers patients were then able to go to Urgent Care or their Primary Care Provider to be checked in person, rather than wait endless hours and have an unnecessary expensive Emergency Roomworkup. 

Wouldn’t you rather hold your fingers? I encourage you to give this practice a try, and let me know what happens.

Work with your Animal Ally

Have you ever wanted a tool to gain clarity about your work, personal decisions, life purpose, or relationships?

I’ve been working with my Spirit Ally recently to help me gain clarity about directions for my lifework and healing services business, Izumi Joi, LLC. I work with Eleni Livitsanos, shamanic practitioner and energy worker. This is amazing work! It is not complicated; you do not have to attend a seminar, find parking, go out in bad weather or even be there in person (in fact I live more than 2,000 miles away from Eleni). It is easily accessible, affordable, practical, and effective! You will get real answers, professionally delivered from someone with experience that you can trust. And, she is great with follow up.

Truth be told: Eleni is my friend and I’ve been aware of her work and experienced the power of her healing massage and energywork hands in the distant past, so I may be biased! However, her work has taken a different direction. Until about a month ago, I didn’t even know my business had a Spirit Ally (forgive me, Eleni for not paying attention to this part of your website before!). I’m so glad I’ve learned to be open to the mysterious, and to understand the importance of investigating anything that “coincidentally” or mysteriously appears in my life, especially if I’ve put out an intention to find answers about something! Even if it appears after clicking on a weblink: if you are highly attracted to something, and can be certain you're not just looking for distraction, entertainment, or to avoid something else, it’s time to check it out!

Turns out my Business Spirit Ally is of animal form, and surprised me because she has not appeared to me in recent dreams, nor been a dominant image in my mind. Rather, when Eleni journeyed on my behalf and connected us through The Great Round, my response was, “Of course!” (Actually, I’d just discovered a day or two earlier that my husband’s animal totem was the same as my Ally; we have an enigmatic, magical relationship where things like this tend to synchronistically happen.) Subtle, yet meaningful, longings and connections I’ve felt for a long time make sense in relation to this ally (one can have more than one). Helpful metaphors related to who I am, why I do the work I do, and how to do it with ease and grace, suddenly became clear!

I imbued my animal ally in dance last week, in drawings, and meditation. She evoked a deep sense of trusting the way my work flows, regardless of what my job location, description(s), or duties look like: it may happen deep, fast and feeling strongly powerful at times; slowly cruising and coming up for as long as needed for air at other times; my work may be playful, involve curiousity, or "showing off" for the enjoyment of self and others; knowing I am my ally and my ally is me, I cannot help but acknowledge my deep wisdom and intelligence...no need at this time to define what I do (I've been worrying about how to pay the studio rent); those who are drawn to my work or me will know it when they see it! Joy and Power!