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How to Feel Safe in Your Body: 5 Grounding Techniques to Reduce Anxiety and Boost Well-Being

How to Feel Safe in Your Body: 5 Grounding Techniques to Reduce Anxiety and Boost Well-Being

by | May 3, 2025 | Craniosacral Therapy, grounding, healing, Healthy Body, mindfulness

Body Awareness with Craniosacral Therapy

The Top Benefit:


The greatest benefit of feeling safe in your body is enhanced emotional regulation. When you cultivate a sense of bodily safety, healing happens!

It’s important that when you are choosing who to work with for somatic therapy, that you interview, and take your time.  Trust your intuition, and ask plenty of questions. Your healing journey truly depends on having a person to trust, and with whom you feel safe when you are on the table.

Craniosacral Therapy, in itself, is a very comforting type of somatic therapy.  It begins with being present, using proven technques, and listening and melding rather than manipulating.  It offers the body an opportunity to self-correct and move into wellness.

Feeling safe can:

  • Reduce chronic stress and anxiety, as your nervous system shifts out of “fight-or-flight” mode

  • Increase resilience, enabling you to face life’s challenges with calm and clarity

  • Improve relationships, because you’re more present, compassionate, and able to listen deeply

  • Boost overall well-being, with better sleep, digestion, and energy levels

5 ways to Ground and feel more safe:

1. Stand Outside barefoot and feel how the earth supports you.

2. Mindfully breathe and notice the sensations in your body.

3. Exercise

4. Pat your body from feet to your head.

5. Eat and taste. Listen and hear the music of nature. Touch a tree!

It’s possible to re-build a sensation of “safe” inside again.

 

Upledger Craniosacral Therapy near me:  Check out the Upledger Institute

Breath Freely again with an Upledger Certified Craniosacral Therapist’s kind touch!

Sharon Hartnett CST-D

703 509-1792

www.craniosacraltherapistcolumbus.com

 

 

What to Expect in a Craniosacral Therapy Session

What to Expect in a Craniosacral Therapy Session

by | May 1, 2025 | craniosacral, Craniosacral Therapy, upledger institute

What to Expect During Your First  Craniosacral Therapy Session in Columbus, Ohio

When you step into Lighten Up Therapies, a  columbus ohio craniosacral therapy studio for the first time, you’re embarking on a gentle, profoundly relaxing journey toward better health and balance. Whether you’re seeking relief from chronic pain, headaches, stress, or simply craving a deeper mind-body connection, knowing what to expect can help you feel more comfortable and confident. Here’s an in-depth guide to your first Craniosacral Therapy (CST) session in Columbus, OH, packed with local insights and keywords to help you find the best craniosacral therapist in Columbus Ohio.

1. Warm Welcome and Initial Consultation

A Columbus craniosacral therapy session always begin with a friendly intake:

  • Personal Health History
    Your therapist, Sharon Hartnett CST-D, will ask about your medical history, current symptoms, lifestyle habits, and goals. This helps tailor the session to your unique needs—whether you live near the Short North Arts District or out by Polaris.

  • Discussion of Concerns
    Mention any headaches, neck pain, TMJ issues, stress, or sleep disturbances you’ve experienced. Craniosacral therapy in Worthington, Franklin County is renowned for addressing everything from fibromyalgia to post-concussion symptoms.

  • Setting Intentions
    You’ll collaborate on session goals, such as reducing tension, improving cranial rhythm, or enhancing emotional resilience.

2. Comfortable Treatment Environment

A hallmark of CST in Columbus Ohio is a serene, spa-like environment:

  • Quiet, Cozy Studio
    Many Columbus therapists design treatment rooms with soft lighting, a calming  atmosphere.

  • Gentle Aromatherapy
    Optional essential oils—like lavender or chamomile—may be diffused to enhance relaxation.

  • Soft Music or Silence
    Your craniosacral therapist in Columbus will offer either gentle ambient music or hushed quiet to support deeper rest.

3. Clothing and Positioning

One of the perks of a craniosacral therapy session is that you remain fully clothed:

  1. Loose, Comfortable Clothing
    Wear stretchy pants, a soft top, or yoga attire. If you’re coming from the University District or German Village, avoid restrictive jeans.

  2. Table Setup
    You’ll lie on a padded massage table, cushioned with extra support under your head and knees.

  3. Upledger-Inspired Touch
    The therapist will use light, skin-on-skin contact—often no more than the weight of a nickel—to assess and gently release tension in your craniosacral system.

4. The Gentle Touch of Upledger  Craniosacral Therapy

During your first craniosacral session in Columbus:

  • Palpation of Cranial Rhythm
    The therapist senses the subtle ebb-and-flow of cerebrospinal fluid around your brain and spine.

  • Releasing Restrictions
    Through precise, delicate holds—often at the sacrum (tailbone) or cranium—the therapist helps free areas where motion is restricted, allowing natural healing to occur.

  • Whole-Body Integration
    Though it’s called “craniosacral,” practitioners often work on the neck, back, feet, and other landmarks to encourage overall system balance.

5. Physical and Emotional Responses

Most clients leave saying, “That was unlike any treatment I’ve ever had!” Common experiences in Columbus, Ohio include:

  • Deep Relaxation
    Many drift into a light sleep or enter a meditative state, similar to a peaceful nap near the Scioto River.

  • Emotional Release
    Feelings of calm, gratitude, or even a gentle tear may surface as stored tension melts away.

  • After-Session Soreness
    It’s normal to feel slightly achy or tender for 24–48 hours, especially if you’ve released longstanding restrictions.

6. Post-Session Care and Recommendations

To maximize benefits from your Craniosacral Therapy session Columbus OH, your therapist may suggest:

  • Hydration
    Drink plenty of water to help flush out released toxins.

  • Gentle Movement
    A leisurely walk through Goodale Park or some light yoga can support integration.

  • Rest and Reflection
    Allow yourself downtime to absorb the shifts. Journaling your sensations and insights can deepen the mind-body connection.

7. Booking Your Next Visit

Most clients see noticeable improvements after 2–4 sessions. To continue your healing journey with the top Columbus Ohio craniosacral therapist:

  1. Schedule Online
    Soon nyou will be able to look for a “Book Now” button on your local therapist’s website or on your Google Business Profile.

  2. Package Discounts
    In Columbus,  my practice offers savings on 5- or 10-session packages—ideal if you live in Clintonville, Bexley, or beyond.

  3. Ask About Integrative Options
    Combine CST with massage therapy, nutrition counseling, or Reiki to amplify results.

Why Choose Craniosacral Therapy in Columbus, OH?

  • Holistic – Addresses the nervous system, fascia, and emotional well-being.

  • Non-Invasive – Perfect for all ages, from newborns in Upper Arlington to seniors in Westerville.

  • Personalized – Each session is uniquely crafted for your body’s rhythms and needs.

Ready to experience the transformative power of craniosacral therapy in Columbus, Ohio? Contact Sharon Hartnett CST-D, Columbus craniosacral therapist today and take the first step toward deep, lasting balance.

www.craniosacraltherapistcolumbus.com

What is Tinnitus? Key Brain and Nerve Pathways Explained

What is Tinnitus? Key Brain and Nerve Pathways Explained

by | Apr 25, 2025 | Craniosacral Therapy

How Nerves Act in Tinnitus

In tinnitus, several neural pathways can become overactivated or dysregulated.

 

As a Cranosacral Therapist working with people who have ringing in their ears often enough, I have found it helpful to understand some of the possible contributors for tinnitus.  Took it upon myself to research it a bit and ask questions to help educate.

In my practice I have been able to help people habituate, and sometimes lower the sound level.  Other CST’s have told me that they have helped it to become a non-issue.  My focus right now is to keep supporting the brain to calm and heal itself.  Once the body shows me, I leave it in the wisdom of the body to do its magic.


The main ones include:

1. Auditory Nerve (Cochlear Nerve)

  • While not always the origin of tinnitus, changes in input from the auditory nerve—due to hearing loss or cochlear damage—can lead to neuroplastic changes in central auditory pathways, contributing to the perception of phantom sounds.

  • The cochlear nerve originates from the spiral ganglion, a collection of nerve cell bodies located within the cochlea, the inner ear organ responsible for hearing. These cell bodies, specifically the bipolar cells, have fibers that extend to the organ of Corti, where they receive auditory signals, and central fibers that form the cochlear nerve. 

2. Dorsal Cochlear Nucleus (DCN)

  • This is one of the first relay stations in the brainstem for auditory signals.

  • In many tinnitus cases, neurons in the DCN become hyperactive or hypersynchronous, especially following hearing loss or noise trauma.

3. Central Auditory Pathways

  • Overactivation is seen in higher auditory centers, including:

    • Inferior colliculus

    • Medial geniculate body (thalamus)

    • Primary auditory cortex

  • These areas show increased spontaneous firing rates and altered tonotopic 

    (Tonotopic organization refers to the systematic mapping of sound frequencies to specific locations in the auditory system, from the cochlea to the brain. In essence, different frequencies of sound are processed in distinct areas of the brain, with higher frequencies being processed in one area and lower frequencies in another. )

    maps in tinnitus patients.

4. Non-Auditory Areas (Involved in Emotion and Attention)

  • Amygdala, anterior cingulate cortex, and hippocampus may be overactive due to emotional and stress-related responses to tinnitus.

  • Parietal and frontal cortices can also be involved, reflecting attention and distress components.

5. Somatosensory Nerve Inputs

  • In some forms of tinnitus (like somatic tinnitus), input from trigeminal or cervical spinal nerves can influence auditory centers (especially the DCN), potentially causing or modulating tinnitus.

So, it’s a complex interplay between damaged auditory input and compensatory hyperactivity in both auditory and non-auditory neural circuits.

Is it possible to determine which kind of tinnitus a person has?  We can ask:

Patient History & Symptom Profiling

  • Subjective vs. Objective Tinnitus: Is it only heard by the patient (most common), or can others hear it too?

  • Somatic Modulation: If neck/jaw movement affects the sound, somatosensory pathways might be involved.

  • Laterality: Unilateral tinnitus can point to asymmetrical auditory input or vestibular disorders.

  • Pitch & Loudness Matching: Helps characterize the tinnitus and may hint at the region of auditory map reorganization.

Functional Brain Imaging

These methods show which brain areas are overactive or misfiring:

  • fMRI (Functional Magnetic Resonance Imaging):

    • Detects abnormal activity in auditory cortex, limbic system (emotional response), or attention networks.

  • PET Scans:

    • Measures metabolic activity. Can show increased activity in areas like the primary auditory cortex or dorsal cochlear nucleus.

  • SPECT:

    • Occasionally used to observe blood flow differences in tinnitus patients.

Electrophysiological Testing

These look at nerve and brain response to sounds:

  • Auditory Brainstem Response (ABR):

    • Assesses integrity of auditory pathways up to the brainstem.

    • May show delayed waveforms or amplitude changes in tinnitus.

  • EEG/MEG (Electro/Magnetoencephalography):

    • Measures brain wave patterns.

    • Often shows increased gamma activity or decreased alpha in auditory cortex and non-auditory networks.

Audiological and Somatosensory Tests

  • Pure Tone Audiometry: Detects hidden or high-frequency hearing loss that may not be noticeable.

  • Tinnitus Retraining Tests: May include sound therapy and masking response.

  • Musculoskeletal assessments: For somatic tinnitus, jaw or neck dysfunctions may be linked.

 

Multimodal Integration

Because tinnitus often involves multiple systems (auditory, limbic, somatosensory), specialists piece together data from:

  • Hearing tests

  • Imaging

  • Emotional/cognitive assessments

  • Modulation tests

The Journey

Audiological and Somatosensory Evaluation

  • Pure Tone Audiometry: Identifies hearing loss often linked to tinnitus.
  • Tinnitus Masking and Retraining Therapy Tests: Gauge how external sound affects perception.
  • Jaw and Neck Exam: Checks for musculoskeletal sources of somatic tinnitus.

5. Integrating Multimodal Data

Most tinnitus types involve more than just hearing damage. Specialists integrate results from hearing, neurological, and psychological testing to identify which systems are contributing—whether auditory, limbic, or somatosensory.

6. Exploring Treatment Options Worldwide

While there is no universal cure for tinnitus, various approaches have shown effectiveness in managing symptoms. Global research and clinical trials support the following:

  • Western Medicine: Includes cognitive behavioral therapy (CBT), tinnitus retraining therapy (TRT), and hearing aids with sound therapy. Some medications may help in managing anxiety or depression linked to tinnitus.
  • Craniosacral Therapy: Some anecdotal and small-scale studies report relief, particularly in cases with somatic involvement, though robust clinical evidence is limited.
  • Acupuncture and Traditional Chinese Medicine (TCM): Clinical trials (especially in China and Germany) show mixed but occasionally promising results in reducing perceived loudness and distress.
  • Homeopathy: Evidence is largely anecdotal, and most scientific reviews find no strong efficacy, but some individuals report improvement.
  • Herbal Remedies: Supplements like Ginkgo biloba have been widely studied, with inconclusive results; some subgroups report benefit.
  • Mindfulness and Meditation: Supported by growing evidence, these techniques help reduce the emotional impact of tinnitus by retraining attention and decreasing stress-related reactivity.

7. Scientific Studies Supporting Tinnitus Relief

  • A 2018 meta-analysis in JAMA Otolaryngology found CBT to be the most consistently effective method in reducing tinnitus distress.
  • A 2020 study in Brain Research confirmed increased gamma activity in auditory cortex in tinnitus patients—supporting neuroplastic treatments.
  • Studies from Germany’s Tinnitus Research Initiative suggest combining sound therapy with psychological intervention has significant benefits.

Understanding which neural circuits are malfunctioning is the first step. The second is matching that insight with one or more evidence-informed treatment strategies. For practitioners of manual therapy, the ability to create calming, parasympathetic shifts may support the brain in reprocessing tinnitus more neutrally—even when the sound does not fully disappear. While tinnitus remains a complex and highly individualized condition, hope continues to grow across both clinical and holistic communities worldwide.

Hope this was helpful to people suffering with tinnitus.  There are ways to manage easier.  

Sharon Hartnett CST-d

703 509-1792

www.craniosacraltherapistcolumbus.com

 

 

 

 

 

 

Driving Strains and Stress: Craniosacral Therapy Columbus

by | Apr 14, 2025 | craniosacral, Craniosacral Therapy

The Hidden Strain and Stress of Driving: What Your Body Feels Behind the Wheel

We rarely think of driving as a form of repetitive stress—but for those of us who drive often or for long periods, the body starts to whisper… then shout.

One of the most overlooked areas of strain comes from something seemingly simple: pressing the gas and brake pedals. This small movement, repeated over and over, creates a subtle but real imbalance in the body.

Fascia: The Web That Holds the Story

Fascia is the connective tissue that wraps around every muscle, bone, and organ—like a second skin. When we sit in a fixed position for extended periods, especially favoring one leg (hello, right foot on the gas!), the fascia begins to thicken and tighten. Over time, this creates restrictions that can cause pain not just in the foot or leg, but all the way up the kinetic chain—into the hip, back, and even shoulders.

Fascia responds to stress, trauma, and posture by molding itself to your habits. Drive enough, and your fascia learns to live in a slightly twisted, compressed pattern.  However, it is possible to let go of the stress.

Muscles: A One-Legged Dance

Because driving puts your body in a strange asymmetrical position, your right foot is active, your left passive. The muscles in your right leg—especially the hip flexors, quads, and calf—stay slightly engaged the whole time. This repeated tension, without corresponding movement or balance on the other side, leads to muscular imbalances and potential strain.

Over time, this can cause the pelvis to tilt and/or rotation, especially if the driver tends to lean slightly with one side of the body while driving (which many of us do unconsciously). That tilt can cause compensations all the way up the spine.

Posture: The Silent Saboteur

Let’s talk posture. Most car seats aren’t designed for long-term skeletal alignment. The head leans forward, the low back is rounded, and the shoulders hunch. Combine that with the foot constantly reaching forward and slightly down, and you get a chronic shortening of the psoas muscle—one of the key muscles that connects your spine to your legs.

This stress of  locked-short psoas can pull the low back into a compressed curve, cause lower back pain, limit hip mobility, and even affect breathing.

What Can You Do?

  • Switch feet (when safe) – Use cruise control to occasionally relax your dominant foot.

  • Micro-movements – Gently press and release the pedal while parked to keep the fascia and muscles from freezing.

  • Stretch breaks – Every hour, pull over and stretch your hip flexors, calves, and back.

  • Myofascial release – Use tools like foam rollers or balls to gently unwind fascia after long drives.

  • Realign posture – Sit with hips level, back supported, and both shoulders soft and down.

Driving isn’t just transportation—it’s a posture habit which can cause stress. The more we tune in to how it shapes our bodies, the more we can rebalance, release, and realign.

Want help creating a mini movement ritual for post-driving? Just say the word—I’ve got your back (and hips, and fascia).

Craniosacral Therapy is extremely beneficial for postural re-alignment and opening!

Written together by Sharon and Lioraé

Sharon Hartnett CST-D

703 509-1792

www.upledger.com

How to Release Stress from Your Body: 10 Proven Techniques for Immediate Relief

by | Mar 29, 2025 | craniosacral, Craniosacral Therapy, healing, healthy, mind body & spirit, upledger institute

Feel Better with Craniosacral Therapy

Finding Balance with the 10 step protocol: How Craniosacral Therapy Supports Nervous System Healing and give you Relief.

When healing from concussions, persistent headaches, migraines, or traumatic brain injuries, finding relief can feel like an endless journey. Craniosacral therapy offers a gentle yet powerful approach to supporting your nervous system’s natural healing process. Let me share how this subtle but effective technique may help you find the balance your body seeks.

Understanding Your Body’s Healing Rhythm

Your craniosacral system—the membranes and fluid that surround your brain and spinal cord—has its own natural rhythm. After head trauma or neurological stress, this delicate system can become restricted, potentially contributing to ongoing symptoms and discomfort.

Craniosacral therapy works by using gentle touch—typically no more than the weight of a nickel—to detect and release these restrictions. By tuning into your body’s subtle rhythms, a skilled therapist helps restore flow and balance to your central nervous system.

Supporting Recovery from Head Injuries.

After a concussion or TBI, your brain needs optimal conditions to heal. The gentle nature of craniosacral therapy makes it particularly suitable for those with head injuries, where even slight pressure can sometimes trigger symptoms.

Many clients report improvements in several areas:

  • Reduced headache frequency and intensity
  • Decreased sensitivity to light and sound
  • Improved sleep quality
  • Enhanced mental clarity and focus
  • Reduced anxiety and stress responses

Breaking the Cycle of Migraines and Chronic Headaches

For those suffering from recurring migraines or tension headaches, craniosacral therapy addresses potential root causes rather than just managing symptoms. By releasing restrictions in the cranial bones, neck, and spine, this therapy helps reduce pressure on sensitive nerves and improves cerebrospinal fluid circulation.

The result? Many experience fewer headaches with less reliance on medication.

Creating Space for Healing to help you find Relief.

What makes craniosacral therapy unique is its respect for your body’s innate wisdom. Rather than forcing change, your therapist creates a safe environment where your nervous system can shift from “fight or flight” to “rest and repair” mode—essential for true healing to occur.

This gentle approach is particularly valuable for those whose systems are already overwhelmed by pain or trauma. The sessions themselves often provide immediate relief, with many clients reporting a deep sense of relaxation and well-being.

Finding the Right Practitioner to help you have relief from pain and stress.

The effectiveness of craniosacral therapy depends significantly on your practitioner’s skill and experience, particularly when dealing with neurological conditions. Look for therapists with specialized training in treating concussions and neurological issues, and don’t hesitate to ask about their experience with your specific condition.

If you’re struggling with the effects of head trauma, persistent headaches, or migraines, consider adding craniosacral therapy to your recovery toolkit. This gentle approach might be the missing piece in your healing journey, helping your nervous system find its way back to balance and well-being.

How to find Pain Relief with Listening and Gentle Touch

How to find Pain Relief with Listening and Gentle Touch

by | Mar 22, 2025 | Craniosacral Therapy, healing, healthy, upledger institute

gentle touch

The Profound Benefits of Safe and Gentle Touch: A Craniosacral Perspective

First, lets begin with the concept that your Body is always listening.  Touch is very informative and can be quite healing.

In a world that often moves too fast, where stress and disconnection have become the norm, the power of safe and gentle touch is profoundly healing. As a craniosacral therapist, I witness daily how subtle, nurturing touch can create profound positive shifts—not just in the body but in the mind and spirit as well.  

Why Safe and Gentle Touch Matters

Touch is one of the first ways we experience connection as human beings. From infancy, we seek comfort, warmth, and reassurance through the gentle embrace of a caregiver. As we grow, touch continues to shape our nervous system, influencing our ability to feel safe, balanced, and present in the world.

Safe and gentle touch—such as that used in craniosacral therapy—engages the body’s innate healing intelligence. Dr. John Upledger calls this the Inner Wisdom.  It communicates a sense of safety to the nervous system, helping to shift from states of stress and survival to deep relaxation and restoration.

The Science Behind Healing Touch

When we experience safe, non-invasive touch, several physiological responses occur:

  1. Activation of the Parasympathetic Nervous System – Gentle touch signals the body to shift from fight-or-flight mode into rest-and-digest mode, reducing cortisol levels and promoting deep relaxation.

  2. Release of Oxytocin – Sometimes called the “bonding hormone,” oxytocin fosters trust, emotional regulation, and feelings of security. Think of a mother holding her child with love.

  3. Pain Reduction – Light touch stimulates mechanoreceptors in the skin, which can decrease pain perception and enhance overall comfort. When touch is light, the body does not have to defend and the pain can just slip away.

  4. Enhanced Circulation and Lymphatic Flow – Gentle touch supports the body’s natural detoxification processes, helping to reduce inflammation and improve immune function.

  5. Balancing the Craniosacral Rhythm – In craniosacral therapy, delicate hands-on techniques support the movement of cerebrospinal fluid, enhancing the body’s ability to self-correct and heal.  This touch can be anywhere on the body as the rhythm can be felt globally through the fluids and the tissues.

Emotional and Spiritual Benefits of Gentle Touch

 

Beyond the physical benefits, safe touch fosters emotional well-being and deepens our connection to ourselves and others. Many people carry unprocessed emotions or trauma within the tissues and fluids of the body, often manifesting as tension, anxiety, or chronic pain. When touch is applied with intention, it can create a profound sense of being seen, held, and supported—sometimes in ways words cannot express.

This is especially important in a world where so many feel isolated. Safe touch reminds us that we are not alone, that we are worthy of care, and that healing happens in connection.

Bringing More Gentle Touch into Your Life

You don’t have to be a therapist to offer or receive the benefits of healing touch. Simple acts—like placing a hand on your heart, offering a mindful hug, or resting a hand on a loved one’s shoulder—can have a powerful impact.  Also breathing slowly and deeply with mindful gentle touch can be soothing as well.

If you’re seeking a deeper experience of healing through touch, craniosacral therapy provides a safe, non-invasive approach that honors the body’s wisdom and innate ability to heal.

Your body is always listening. How will you speak to it today?