Is Massage Effective for Reducing Pain in Patrients with a Cancer Diagnosis?

How to Reduce Cancer Related Pain 

by Kathleen Lisson, CMT, CLT

As an oncology trained massage therapist trained in San Diego, I am interested in scientific research studying the effect of massage therapy on the side effects of cancer treatment including chemotherapy and radiation. One major side effect of cancer treatment is pain.

There is a study titled 'Meta-analysis of Massage Therapy on Cancer Pain' published in Integrative Cancer Therapies that shows "massage therapy significantly reduced cancer pain compared with no massage treatment or conventional care" and that "massage is effective for the relief of cancer pain, especially for surgery-related pain. Among the various types of massage, foot reflexology appeared to be more effective than body or aroma massage."


Read the full study here: https://www.researchgate.net/publication/273784974_Meta-Analysis_of_Massage_Therapy_on_Cancer_Pain

How to Use Meditation to Get to Sleep Faster

Three Tips for Getting a Full Night's Sleep

by Kathleen Lisson

A full 8-9 hours of restful rejuvenating sleep is a key part of wellness and the only way I can train hard in the morning and then work a full day. The hard part: disconnecting from technology and getting to sleep in the first place.

I have been married for a few years and my husband and I are still working out bedtime rules we can both follow. Turning off electronics a half hour before bedtime and tucking ourselves in at least 8 hours before the morning alarm is set is key to making sure that our tomorrows will be as productive as possible. For me, a busy day filled with emotion almost guarantees tossing and turning after the lights are turned off unless I practice my favorite sleepy-time meditation. My choice: a mantra meditation that lets me focus on well wishes to relieve all being’s suffering. Another meditation practice called body scan has great results for many meditators I have spoken to. I can completely relax and let go when I am totally focused on repeating my mantra in my head.

What's the Difference Between Regular Meditation and Meditation for Sleep?

The difference: in my morning meditation I am sitting and focused on staying alert and in the present moment. In the evening, I am settled comfotably in bed and the focus is on being absorbed in the mantra.

Kathleen’s Bedtime Rules:

• Turn off electronics a half hour before bedtime
• Tuck yourself in at least 8 hours before the morning alarm
• If anxiety is ruining your sleep, end the day with a Mantra Meditation or Body Scan

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Tips for Overcoming a Running Plateau

How to Get Out of a Running Rut

by Kathleen Lisson

As a San Diego half marathon runner, an ACE Certified Personal Trainer and a RRCA Certified Running Coach I have seen first-hand the effects of getting into a running rut in my off season. I enjoy periodized workouts when training for half marathons, but how do I keep my interest in running for the months I’m not actively training? Here are my tips for getting out of a running plateau.

San Diego offers 12 months of good weather for outdoor workouts, so San Diego athletes can get stuck in a workout plateau if they are working with a growth-based mindset but not a growth-based workout routine. During the first few months of a running program, focusing on improved health is easy - we are running farther and faster and our body is becoming stronger. Once we are locked into our workout, only negative feedback will drive us to prevent the loss of our fitness gains. This prevention mindset feedback is mostly failure based - we can see when we didn't run according to our schedule that our running times are slower and it is harder to complete long runs.

Smart coaches and athletes organize their workouts according to periodization - the concept that athletes get stronger with a workout that changes as the athlete gets closer to competition. All athletes can take advantage of this concept by throwing a few fitness hacks into their routine when their workout gets stale.

Take it up a notch - increase the weight you lift in your weight workout and balance that with less repetitions and sets. If you are stuck at 3 sets of 12, experiment with lifting more weight in 2 sets of 7. Do the math to make sure you are lifting the same total pounds in your entire workout. Changing the weight will allow your muscles to react to heavier weights.

Run longer - stuck in a 6 mile loop routine that stopped giving you results months ago? Run the same weekly mileage, but vary the miles in each workout. For instance, replace two 6 mile runs with running 8 miles one day and 4 miles the other.  Keeping the same total weekly mileage will allow your body to run longer distances without overtraining.

Run your route backwards - Tired of your running route? Seen the same lawn ornaments and especially in San Diego, rock gardens a million times? Try heading out your door in the other direction and notice the difference that running in the opposite direction and on the opposite side of the street can provide.

Fartlek - Bored because you are logging the same mile times for every run? Try Fartlek in your next run. Simply increase the pace from one light pole or fire hydrant along your route to the next one. Return to your normal pace to cool down, then choose another section of the road to sprint to. Runners can improve their times by incorporating this gentle interval work into everyday runs.

Try a new class - If you have a gym membership, there is no excuse to get into a fitness rut. Look at the class schedule and try a class you have never taken. Relish feeling uncoordinated and sore from working muscles in new ways, and return to your tried-and-true routine with a new perspective.

Borrow a friend’s teenager - Do any of your friends have teenagers involved in sports? Ask to go along on one of their weekend solo workouts.  You’ll get a chance to try out a different stretching and warmup routine and push the pace with a new partner. This is especially valuable for athletes who have played the same sport for decades. Exercise science has improved since the days we stretched out in high school. Check out the new routines and add what works for you to your regular exercise regimen.

Three Tips for a Mindful Visit to the Museum - Worldwide Art Day

Three Tips for a Mindful Visit to the Museum

How to Enjoy a Mindful Museum Visit

by Kathleen Lisson

The most stunning piece of artwork I ever saw was the Mona Lisa. I remember feeling pulled in by her stare, and feeling confused - could a painting really be looking directly at me? I also remember the crowd of dozens and dozens of people in the room slowly shuffling forward forward, excitedly talking to one another and then … turning their backs to the famous painting to take a selfie. To truly interact with paintings and sculpture instead of just collect selfies, follow these three tips to mindfully experience an art museum:

Step One - Sit or stand in a dignified position. Our focus and energy are at their peak when the spine is straight and our body is rising up from the ground. Visiting the restroom before starting a museum walk, eating before our visit, wearing comfortable shoes and turning our phones off will remove many common obstacles to fully enjoying an art exhibit.

Step Two - Open the door for mindfulness. Once we enter the museum, take time to slow down from the busy day.  With eyes closed, take a few deeper breaths and focus on feeling the air go in and out of  our lungs. Begin to feel senses in the body by noticing the feet and the feeling of clothes on the body. After a few minutes of this preparation, open the eyes and begin to experience the artwork.

Step Three - Check in to the body’s experience. What emotions are felt when looking at a painting or sculpture? Where specifically are those emotions felt in the body? Artwork can make us feel many things, from tear-filled eyes and full and warm heart of captivation to the twisting gut and pounding heart of uncertainty and fear. If sharing our feelings feels comfortable, quietly share impressions with a friend.

Inciting a viewer’s reaction and response is the very purpose of art. These three tips will help art lovers more fully experience art and recognize the artist’s viewpoint.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How I Stay Fit - One San Diego Runner's Story

What does running REALLY do for you?

By Kathleen Lisson

San Diego Runner's Secret to Lifetime Fitness

From the outside, I look like a success story. I have been the same dress size for 25 years. I wear out two pairs of running shoes per year. I have raised thousands of dollars for charity through my long distance running.

What do I look like from the inside? Running and meditation are the top two ways I deal with strong emotions. If I feel cooped up, I run. If I feel emotional, I run. If I have a big decision to make, I need to 'run it out' in my heart during a long, slow run. Being injured has shown me (the hard way) that running is the key to my inner balance, so I protect my ability to run four ways.

My top secret to keeping fit is focusing on my overall wellness, not just the number on the scale or the fitness watch. I make my wellness a priority by:

• Nourishing my body. I eat smart by following Brian Wansink’s tips for preventing mindless eating. I serve meals from salad sized plates for natural portion control and leave only fruit and healthful snacks on the kitchen counter. If I feel sick and bloated, I won't want to run.

• Keeping track of my heart rate. If my morning pulse starts rising and I feel cranky and tired, I may be overtraining. I stop overtraining in its tracks by booking a relaxing massage and shortening my workouts for the next few days.

• Recruiting a team to help me stay fit and healthy. I meditate with a group once a week, train for half marathons with Team in Training, get a massage at least once a month, have a weekly ‘date night’ with my husband and see my doctor and dermatologist for regular checkups. I know I can face and overcome any obstacles I confront if I have my team behind me.

• Having a Plan B. I have faced many obstacles over the years, including running injuries, a sprained ankle, relationship breakups, long hours at work and a skin cancer diagnosis. I was able to bounce back because I had a Plan B - a list of alternatives for my preferred exercise routine. In fact, switching up my normal routine is sometimes just the change I needed to prevent workout boredom.

What does running REALLY mean to you and how do you preserve your ability to run?

Kathleen Lisson is a RRCA Running Coach, certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How to Take a 'Working Sabbatical'

How to Take a Sabbatical While Still Working

By Kathleen Lisson

Some of these tips were recently featured on the Everup article 'How to Mimic a Sabbatical When Leaving Your Job Isn't an Option.' Read that article here: http://www.everup.com/2016/07/21/mimic-sabbatical-cant-leave-job/



Want the life-changing benefits of a sabbatical without the career-derailing effect it may have on your resume? Consider a 'working sabbatical' - taking a few months for self development while still working. 

I will share three steps for making the most out of a ‘working sabbatical.’ The first step to having a successful working sabbatical is finding the true reason for investing in some me-time. This can be done either with a partner or alone. The second step is setting SMART goals for the semi-sabbatical. The third step is adding practices into daily life that encourage effective use of spare time to achieve the goals uncovered in steps one and two.

The first step is revealing one’s true intentions for the working sabbatical. Try this 3-4 minute technique my meditation students use on the first day of class.

The speaker sits comfortably facing the listener. The listener asks “what can you gain from a sabbatical?” The speaker answers while the listener is silent and supportive. Once the speaker is finished talking, the listener says “Thank you. What can you gain from a sabbatical?” and the process of asking and answering continues for the next few minutes. Though it may feel uncomfortable to the speaker, when he/she is given the space and time to talk, deeper reasons may come to light.

The technique for doing this solo involves a journal, pen and timer. Start by writing the prompt ‘What can I gain from a sabbatical’ in the page and set the timer for 3-4 minutes. The trick to this technique is that the writer should not stop writing the entire time, even if he/she has to write the same sentence over and over while thinking. While in the moment it may feel ineffective, the process of continuous writing may allow deeper truths and needs to be revealed.

Secondly, transform those objectives into actions by setting SMART goals. Make sure goals are stated in the present tense and are Specific, Measurable, Achievable, Realistic and Timely. For instance, “I am reading one book a week to inspire my creativity in July, August and September.”

Thirdly, implement these three ways to mindfully open more time in a busy schedule.

• Go on a media fast. This tip works two ways - by both finding extra time in each day and offering insight into how automatic social media interaction has become. Schedule a block of time every day where TV, computers and smartphones are turned completely off.

• Focus on one task at a time. Multi-tasking is ineffective, as anyone who ever jumped on the internet to check their email ‘really quick’ and found themselves surfing news websites a half hour later can attest. If other tasks come to mind while working on something, write them down on a to-do list and refocus on the current project.

• Slow down to the body’s rhythm. Busy-ness is rampant in America. It seems everyone has an overflowing inbox, pile of unread books on their nightstand and endless to-do list. Find a way to step away from the flurry of thoughts and into the peace of stillness by beginning a meditation practice. After a few minutes of silently watching the breath, obligations will still be waiting, but there may be an increased ability to focus on handling them with a new sense of calm and peace. If sitting still is difficult, try walking a labyrinth instead. A list of labyrinths can be found here: http://labyrinthlocator.com/

Learning how to balance work and the opportunities of a working sabbatical can result in reaching personal goals as well as developing the skills needed to carve time out in a busy schedule to take care of what is most important. The working sabbatical taker can reap the rewards from both of those gifts for years to come.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How to Meditate If You Can’t Sit Still - Walk the Labyrinth

Walking Meditation - How to Walk a Labyrinth in San Diego

by Kathleen Lisson

A Labyrinth Path

The first time I saw a labyrinth, I felt my heart beat in excitement, my breath caught in my throat and my attention become thoroughly transfixed. What was inside this undulating pattern on the ground that held the fascination of a very deep part of me, the humanity seed that I share with all of our ancestors? The labyrinth had touched that same space that stares into a campfire and hikes silently in the Yosemite forest.

For me, walking the labyrinth was like receiving a massage for my innermost emotions. Joy peeked out from my soul and tears slid quietly from my eyes. I had found a safe space within myself and room to breathe. When I walked out of the labyrinth everything felt shifted somehow, both settled and looser.

Mindful walking is a meditation practice that can serve as an alternative for when we just can’t sit still or have pain during seated meditation. A labyrinth is a structured form of walking meditation and an excellent place for walking meditations. As a labyrinth facilitator, I have the good fortune of owning my own canvas labyrinth. My labyrinth as well as other San Diego labyrinths are listed at the Worldwide Labyrinth Locator. If there are no labyrinths near you, a walking path or stroll along the beach can provide many benefits.

Taking a Mindful Walk on the Beach in San Diego

We can make our next walk a mindful walk in three easy steps.

• First, take a moment to feel our body before we start walking. Follow the breath in and out of our body and feel the weight of clothes on our skin and the feeling of the ground on the bottoms of our feet.

• Secondly, as we walk, focus on the feedback from our body. How does the pressure on our feet change as we take one step and then another? When our mind tries to take over with stories about the past or future, patiently and kindly turn our attention back to our body. Let the rhythm of the walking bring us back into our body. When I walk the labyrinth, I focus on releasing emotions during my walk to the center, receiving what I need when I am at the center, and reflecting during the walk back to the beginning.

• Finally, let our walk be our ‘me’ time without distractions and take a moment after the end of our walk to thank ourself for taking good care of our wellness.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external