Long Term Sex, for Long Term Love, Tips to add Spark to Sexual Intimacy- Marriage Counseling and Beyond
by Stephanie McCrackenJune 26, 2013 couples counseling, couples therapy, marriage counseling, psychotherapy, sensate focus, sexuality, Uncategorized0 comments
Long term relationships, life time marriages ; Tips To Add Spark To Sexual Intimacy
Idyllic harmonious encounters of two souls forever become one, ahh…sounds so lovely, and it can be. Yet, reality settles in and our fantasy love becomes peppered with disappointments, disagreements, and challenges of surviving in a world that is at times unjust. For those who are able to make a loving partnership work, the bliss and benefits are at times extraordinarily beautiful, even promising greater wellness and longevity for people who are a part of a healthy committed relationship. There are many tips and methods which can help a couple mesh their various conflict resolution patterns and styles of loving which will create a happy ending after all. Yet, even those couples who are able to remain attached into the deeper phases of loving matrimony are not in the clear as time itself exerts a considerable amount of influence upon our behaviors and even our biology. Time causes us to become “habituated” to our mates, to use a scientific term. The term habituation is an important one, it means that all of those exciting feelings that we once derived from our partner’s presence are replaced with sensations of comfort. Literally that man or woman who was once the source of a quickening heart is now a source of a calm and comforting feeling, their presence is soothing. Like all things, habituation is at times a blessing but can also be a burden. Someone whose mere presence provides calm and comfort sounds divine, however sexually this can potentially be a source of trouble. When it comes to the bedroom biology will require that our pulses quicken and that blood flow heighten, this may be even more important for males whereas females can potentially experience greater arousal as they become more soothed. Are you a couple and have found yourself recently entering a sensual slump or are in a long term pattern of doing it less than is desirable for you? Keep in mind that there really is not a magic number for how many times a week or month is the ideal number of times for love making. Some couples may be content to enjoy sex a few times a month while others enjoy sex several times a week. The key point is that you and your partner know what is best for you individually and collectively. Taking that into account, if you are past the honeymoon phase and noticing a sexual shift, here are some tips for men and women to use, to combat the effects of time.
1) Cast aside routine. You probably have plenty of routine in the rest of your life so keep those outside of the bedroom. In fact, for some couples who are experiencing lower sexual arousal making an effort to make love in a different room of the house is a helpful tip to renew once felt passion. You may even want to consider spending the night in a hotel or taking a long weekend, enjoying you physical bond in a different setting may be just the trick to break the spell of habituation.
2) More on routine, it is easy to get stuck in a sexual rut by performing the same sexual position time after time but this will squelch your sexual passion quickly. Dare to try something new! Yes, it can be frightening to step outside of yourself and into something different but maintaining the same script every time you and your partner jump into the sack may be just as frightening. Fortunately, we live in the technological era and there are countless online and professional resources which will explain a million other contortions to enjoy your physical bond. Study something like tantra to add to your imagination.
3) Resolve emotional conflicts. This is a big one, the longer you remain together, the more time exists to build up unresolved emotional issues. Emotional conflict will wreak havoc on your sexual connection. Often our hurts, our resentments and all of the other things that inevitably happen as lines of communication and understanding become crossed, crop up in other parts of our behavior. Therapists hear many stories being recounted over and again from couple to couple, battles being reenacted in the sexual relationship as a pattern of one or both partners begin withholding sex. The best way to combat this is to resolve those emotional issues, adopt different manners of communication, it takes work but the relationship that can be achieved when you put in the time is well worth the effort.
4) Make time to make love! It is commonplace to be consumed in work, children, and finances that we literally forget how important it is to carve out some time for physical bonding with our partners. With so many other things placing demands on our attention, sometimes we view our partner as being “the person who will always be there tomorrow”, if they are there tomorrow the demands of the night doesn’t always elicit due urgency. I will beckon urgency for you, make time to regularly make love, it is every bit as important as driving the kids to soccer practice and dropping the mortgage in the mail.
5) Take care of your physical health, when we exercise and eat well, we feel our best and when we feel our best, our sexual energy is higher. The human body is a spectacular thing that can endure well into old age but only if we are kind to ourselves by nurturing our mind, body, spirit with quality nutrients and oxygen. If you are struggling with sexual arousal, sexual desire, orgasm, or a sexual pain disorder, you should seek sex therapy or a medical evaluation. By caring for yourself, you have mastered one of the best predictors of having a quality sexual relationship with your mate into octogenarian-hood.
One final note, sudden decreased sexual desire or sexual response can sometimes occur with other symptoms related to certain conditions such as depression, anxiety, cardiovascular disease, or even emotions such as low self-esteem or as a result of trauma or attachment related issues- this list is by no means exhaustive and is no substitute for medical or psychological help.
In health and bliss,
Stephanie M. Wijkstrom, LPC, NCC
Counseling and Wellness Center of Pittsburgh
830 Western Avenue
Pittsburgh PA 15233
Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
Shivasana; Life and Yoga
by Stephanie McCrackenJune 20, 2013 counseling, mindfulness, personal growth, psychology1 comment
Shivasana An exploration of why yoga feels so good!
We could make a game of picking them out of the crowds, they are the creatures who glow, in their spritely luminescence you may notice an impish glint in their eyes. The poised and if well-seasoned, they may even be able to levitate from the terrestrial sphere and stand upright on their heads. They are yogis and they could very well be taking over the world as more and more studios are popping up and raving about the benefits of doing yoga. Want more strength, endurance, balance, a physical routine which simultaneously calms and invigorates you? Then yoga may be worth a try for you. If you pop into a class and observe the blend of beginners and experts the stunning postures are dazzling to behold. When I admire the graceful transitions, forward and back, up and down, down and up, yes, these are indeed the subtle and dramatic motions of life. The sequences of Sun A’s and Sun B’s attracting and sustaining huge crowds of devotees, could it be that those postures and their meaning mirror the major stages of the life cycle itself? Were those ancient yogis offering us a message far beyond strong muscles and calm breathe, were they providing wisdom to better navigate the circle of life?
The basic structure of a Vinyasa class begins in a child’s pose or downward facing dog, like an infant sensing its basic surroundings we begin to notice the sensations within our bodies. Attunement to the heart rate and its responsiveness to expanding the lungs upon a full breath, the very first moments, linking motion to breathing in an effort to create an inner harmonization of our self, and attention guided inward.
Once breathing has been linked to subtle motion we begin Sun Salutation A, these poses are often fast paced and designed to build the heart rate while increasing strength over the long term. In the beginning of life as energetic toddlers we are at once eager to move and flow with the height of our energy and the wonder which beckons each motion. Even the term, Sun Salutations implies waking to a new day, greeting the glorious morning sun with the heightened morning chi. At times we may notice that we are struggling to maintain our breath as a focal point, the breathe is the powerhouse which energetically fuels each motion.
Sun Salutations B, or Surya Namaskar is an elaboration upon the budding strength of the Sun A sequence. Here we continue to reach for the heavens with our arms our stretched, and with our hearts open in faith; we fall bending into ourselves before finding our bodies completely upon the earth. Remembering to be strong while we stretch sending breathe to our trembling muscles when they want to give up. The instructor stands at the front reminding gently, just breathe, with the fire of the breathe all strength becomes energized and relaxation is possible even in the most complex posture. All of this motion to build the strength much as the child ever growing taller and stronger as she moves through the stages of life.
From the strength and exhaustion cultivated through the sun salutations many instructors will move on to a balancing series. Balance takes even more strength and ideally our youth and teen years have afforded us the strength to stand up and fortify the balance which is sustained by our budding strength. Flowing through Crow, Balancing Half Moon, Airplane, Dancers Pose we breathe with our drishti or point of focus alignment, allowing ourselves to tremble while holding our poise. There will be times when you fall, the postures are complex and each day is different-sometimes our muscles feel weak and our balance is wobbly, no matter how hard you fall you must get back up, it is not yet time to quit or rest states your inner yogi. Invariably you may learn in early and middle adulthood as you aim to acquire the balance of spouse, children, career, aging parents, we realize that balance does indeed fluctuate on a daily basis, we do our best. We hold our strength trying to remember to breath, enjoy the opportunities to smile, and remain present throughout while flowing through these roles of life.
As we gracefully propel ourselves to the hip opening sequence we are subtly reminded that all things which stand erect will eventually fall back to the ground. In our hip openers we are able to relax into all of that strength and effort which has been building in our bodies. All of the tension which we build is actively released as is this thing that we call life. Sometimes the greatest challenge that we have is to remain within stillness and unlock the pain and stress which is stored deep within the memory of our muscles. Oftentimes the most unusual thoughts may occur as you are settling into the tight hips, during the hip openers allow your mind to become aware of what it is thinking, it could be a great thought to journal about at a later time.
One of the final sequences to a yoga practice are the inversions such as head stand. Please do not fret, if you have not yet cultivated the ability to balance your entire body upside down upon your forearms then the less challenging shoulder stand is a great option. The most essential component of this series is to yield your freshly oxygenated blood towards the brain while simultaneously slowing one’s self down, towards the limp bodied finale. In very old age, we often invert ourselves as the realities of changing bodies are stated with cosmic exactitude, we feel ourselves slow. Inverting oneself with legs in the air, balancing precariously on one’s own stamina can be a source of much pride. It takes much strength and repetitive falls to experience the of glory of gravities defiance, just as any worthwhile life accomplishment it must be worked towards in increments after developing strength and balance.
The final pose for every last thing within the known universe, it comes after we have known the exhilaration of a hastened heartbeat, the process of learning to melt into the matt until we are able to find comfort in stillness. Final relaxation, Dead Man’s pose or Shivasana in Sanskrit. If your practice has been done well and you have taken advantage of each opportunity for movement then your relaxation may be approached with gratitude as the heart beat slows. Those sweat beads ebbing and drying, the body cooling down, and as the mind meanders in meditation you may recall that within this hour on the yoga matt you have experienced the very rhythm which hallmarks life. From the moments of your infancy where you are crawling on your hands and knees, discovering balance and learning to walk and the greater complexities of those balancing series. Later in life relaxing into the self during later adulthood until the very last breathe of shivasana, final relaxation. As your instructor beckons from this highly restorative pose and the body is summoned to bow while uttering “Namaste,” meaning the goodness in me salutes the goodness in you. Perhaps the rest of your day will somehow be a bit lighter, a bit more enthusiastic after working out those internal stresses and calming the breath. The intimate yogic knowledge that today is yet another day of life, fully colorful and abundant life which is to be expressed joyfully in all of these motions before that cosmic and eternal, final relaxation.
The Life Inside, Psychotherapy and Beyond
by Stephanie McCrackenJune 10, 2013 counseling, mindfulness, personal growth, Uncategorized0 comments
The Life Inside
Standing in the grocery store checkout, there is much more to do here besides the typical exchange of money for some organic fruits and veggies. With a certain measure of guilt, my eyes invariably peruse the tabloids which today, are making “news” of Kim Kardashian’s pregnancy weight. While I am outraged by the headlines declaring “200lbs and only 6mos” they crassly mock her maternity wear as “A fashion No, No.” Ms. Kardashian has seldom been the object of pity but when taking a moment to reflect upon a nation that is so completely obsessed with beauty, weight, and plastic surgery that is has become acceptable to ridicule a pregnant woman’s’ weight? This “news publication” makes a headline out of each pound of her growing form so that it may be scrutinized by millions of grocery isle readers as they, much like me, stand next to an abundance of Snickers and Reese’s Cups? I must ask, have we forgotten the sacredness to her growing form? There is a life inside of her you know, a life which in its quest for sustenance beckons Ms. Kardashian’s appetite for nutrition, despite what her thighs may want. Yet this obsession with physical form and aesthetic perfection is an epidemic of worldwide proportions, while reading my musings I would like you to consider one question. If our televisions and popular reading material are any indicator, it seems that our culture mandates us to manicure our exterior images until they are perfectly reflected from the mirror. My question is this, what are we avoiding while we daftly reflect upon our aesthetics which blankly stare back at us from those glassy surfaces?
Once while I was journeying through the Peruvian Andes, I observed a tiny, wrinkled, and ancient woman heaving buckets up a dangerously slopped mountainside. Earthen and bound by a foreign code of conduct she carried her load one small step at a time, graciously imparting a smile of browned and cracked teeth to anyone who may pass her direction. At once I realized why I hadn’t seen a single fitness center in the entire village. Most people throughout the world struggle to maintain health or as many Americans would be compelled to describe, “stay thin” by participating in activities which sustain their lives. The people in the 2nd and 3rd worlds think not of “staying thin” but of maintaining health by eating enough food so that they do not perish. The whole, “thin is in” paradigm has ironically had its grips on Americans for a century despite the fact that many within our nation suffer from the dangerous epidemic of obesity. All of those diet pills marketed to the western world would be a misnomer if you found yourself in Mauritania. In this nomadic tribe the cultural norm proclaims that “bigger is better.” For a Mauritanian beauty is found within grand and bulbous layers of plump flesh. Can you imagine if the grocery checkout was filled with magazine images of women in their bikini, proudly flaunting bulging tufts of cellulite and fat rolls?
Alas this is America and we exalt the skinny girl, svelte body, fat free kind of look except when it comes to our face and our lips because for facial contours plumper is better! Even beyond the multiple lip glosses and creams promising to give the user full and pouty lips the medical community has revolutionized a whole line of “fillers.” For the price of a luxury car payment one can have hyaluronic acids injected into sallow contours of the face all in an effort to fill up that fat loss that happens as a result of normal aging. What is it that we want to avoid by covering up those wrinkles, filling in the signs of age? Why would life be like if we allowed it to be what it really is?
Imagine what it would be like to live life in the Eastern part of the globe, countries where some women do not enjoy dark skin tones. While I was backpacking throughout Thailand, I noticed an array of dangerous bleaching creams and bleaching powders intended to morph flesh into the most albino shade of white that almond shaped eyes had ever seen! It’s not just the Thai culture but many Asian and African cultures that want to turn their skin from chestnut, cinnamon, and chocolate shades to pale and creamy tones. Yet, in America, many of those that possess those milky white skin colors read the pages of Vogue and Cosmopolitan to instead learn how to turn the color of their flesh into the “perfect golden bronze.” If powders and cream aren’t enough one could always submit to a bout of “tanorexia” and bake in a tanning booth until cancer has sprouted from the flesh. Why are humans all over the globe attempting to change the color of their flesh at the risk of their health?
Until the early 20th century foot binding was a common cultural practice in China. Girls as young as 4 would have their toes broken and wrapped in such a way that they would cease to grow as men found these tiny feet to be most beautiful. What a paradox for those here in modern America, we offer heels so high that a lady will be able to sniff the heavens while cautiously lurching onward into the day or night. If you attempt to sport a pair of these stiletto heels it very well may end up being an evening spent grasping for the nearest handrail until your blistered and raw toes hurt so badly that even though you look incredible by today’s smoky eye, stilt walking standard, you cannot possibly take another step. Remember the wartime mantra as you plod onward, “beauty is pain, pain is beauty.”
I imagine you seated somewhere reading this little essay, squinting in disbelief at the paradoxes inherent in the world of glitz, glamour, and beauty or perhaps you are not squinting at all! Facial expression has allowed humans to evolve by our ability to communicate subtle and intricate emotions. Consider all that is communicated in the raise of a brow or narrowing of the eyes, nonverbal conveyances employed by the human species for the last few hundred thousand years, but forget about that because according to the latest polls smooth foreheads are “in” and there is a full scale attack upon “the squint.” Cosmo states that facial expression is soooooo out of Vogue! Please don’t worry your pretty little faces or attempt to bat your frozen lashes! We have a quick fix for that and all other things! Doctors are able to inject your forehead, lips, and eyes with botulism. Yes, that’s right; the historically toxic and even lethal bacteria “botulism” is now bottled and sold under the name Botox. Men and women are paying enormous sums of money to have this substance injected into facial nerves, with a promise that their formerly fluid expressions will now remain immobile. Paralytic motion is the aim of treatment because motion causes wrinkles and wrinkles mean, umm…that you’re aging????? The FDA has also approved Botox as helpful for profuse sweating, while humans sweat to detoxify and cool their bodies but alas sweat must go because sweating may interfere with one’s ability to be seamlessly “pretty”.
If anyone out there still has a mobile eyebrow you may raise when you learn that in 2007 Americans spent 95 BILLION dollars on beauty, hair, and skin products! With the myriad of options to alter oneself, thinner, plumper, whiter, tanner, taller, smoother, oh how the list could go on, there are options for you! It seems however, that in all of this exterior rebuffing there is still something that many of us are neglecting. You won’t find this on the label of your favorite designer, “The most invigorating sensations are far from the cosmetic isles or fashion boutiques!” Has the color palette of your eye shadow trio ever mirrored the feeling that you get when you stop to watch the Atlantic crash into pebble and sand beaches? Do you ever make time to admire that fiery orb dip below or above the horizon, or consider the wispy tufts of clouds meandering across the sky submitting to some cosmic law that defies definition or human intervention? Take a moment to see beyond the compact and notice that the best place to reflect is a some quiet and placid place on a newly discovered pond hidden deep within the forest. Nature has some mystical secrets to teach you. Today seems like it’s a wonderful day to leave the heels in the closet and choose todays outfit solely on its ability to offer comfort. Allow your brows to form joyously contorted expressions while looking out at the world or into your heart and mind. A small message to close, whether you’re like Miss Kardashian and 8 months pregnant or not interested in ever having a baby, please remember that there is much more to the eye than the fleshy surface, for each and every one of us, THERE IS LIFE INSIDE. It is my hope that we can each create the day where we use the majority of our time to polish the soul, exfoliate the heart, and bronze the emotions. A shiny self-reflection begins when we take a moment to look inside, what and how does your mind do its thinking, what kinds of emotions color the terrain of your perception, what types of words do you use to describe your daily experience, what is the quality of your relationship to your friends, family, coworkers? Let us all find that behind those manicured reflections, the most sacred place is the one that exists deep within you, and when you encourage yourself to take that glimpse into your inner sanctum, just what does your mind say about what it sees?
In health and Wellness,
Stephanie McCracken MSPC
Reviving Minds Therapy
Offering Psychotherapy and Marriage Counseling
1010 Western Avenue Pittsburgh Pa 15233