self-care, healing & resources
for uncertain times

In these challenging times to keep the body healthy, the immune system strong and the mind balanced is key. Here I would like to share some practices to support self care, self regulation and healing for clients, friends and everyone. To give ourselves the time to pause, heal, reflect, connect, reset is more relevant than ever.


I hope this resources page can be a sanctuary with practical holistic tools to navigate the pandemic through heartfelt connection, compassion, resilience, creativity and human kindness. In times of physical isolation and social distancing, it is vital to bring touch and embodied practices into our daily life.


I started this page during lockdown, to share short videos with practices of self shiatsu and other healing arts, mindfulness, suggestions, inspiration, plus occasional links to my teachers work / relevant information. Some of these practices may be applied as prevention and to support healing of Covid-19 symptoms. Due to the global trauma and overwhelm, I will keep these practices very short and easy. Also find inspiration, quotes, suggestions for wellbeing and domestic practices for the art of being Home.



I am offering distant Jikiden reiki,  energy clearing and Sound healing tuning for people in need of support during these challenging times, on donation/sliding scale. For physical issues, and anxiety, trauma, overwhelm, depression. You can be anywhere in the world, you don't need to do anything to prepare, except to make the time to receive the treatment. You just need to lay down or sit comfortably, in a quiet space, at the agreed time.


TUESDAY, THURSDAY and SUNDAY 2:00pm and 4:00pm. 

UK / GMT time zone. treatments are about 1 hour.


If interested in receiving a treatment or have questions:

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- practice 1-


This short video is an invitation to Walking Meditation. Inspired by the teachings of Zen Master and poet Thich Nhat Hanh. A practice of walking very slowly, one step at the time. You migh do one step as you breath in, and another step as you breath out, focusing on the weight shifting from one foot to the other. I have been practicing this each morning just outside my house or inside when is cold. I also take this as inspiration to do everything slowly, through the day, and also as a reminder in moments of overwhelm: one step at the time.

You may say in your mind with each step: Breathing in, I relax, breathing out, I smile. Or, breathing in, I am here, breathing out, I arrived Home. In Zen to arrive Home means to be present to ourselves in the here and now. Maybe the staying home is an invitation to come back to our hearts.

- practice 2 -



This is a practice to help find safety in the body and to ground, to deal with the deep fear, anxiety and trauma of this crisis. It includes:

- Root breathing

- Simple self massage of face, head, shoulders, arms, and the soles of the feet

- 2 practices: Harmonizing Chaos and Quiet Regeneration (Jin Shin Jyutsu)


These are very very calming and help regeneration of nervous system. The effect is almost immediate and can be done for long, several times a day as needed, either seating on the floor, on a chair or laying down. In the video I do all the steps to follow.

- practice 3 -



These are 3 Chi Gong exercises for balance, energy and stability. I added some voice guidance so you can easily follow while doing it. This is a short 3 mins excerpt of my own longer practice, you can do it for longer.

- practice 4 -



This is a self shiatsu exercise for the Lung Meridian. As we know the virus attacks the lungs, so this can be used to ease mild symptoms and as prevention. In Chinese Medicine the lungs are related with Grief, Sadness and Loss, so to do these exercise will also support the release of these emotions we all hold and are now manifesting not only personally but also in the collective in deep ways now. There is a chart on the video with the pressure points but you can also simply do the meridian line.

- practice 5 -



Mantras are sacred healing sounds. OM MANI PADME HUM is the Compassion mantra, that 'transforms negative emotions into their wisdom nature, and grants protection from illness'. Also used to support people who are ill, dying or died. I focus in everyone suffering at the moment, in particular the ones who are sick and dying, and everyone helping, doctors, nurses, carers, key workers - I send out healing and peace. Since the corona virus crisis started, I have been chanting this mantra, every day from 6 to 7pm, in meditation. I start chanting along with a recording of Tibetan Monks and continue alone after the recording finishes. Find the Monks recording here. You can chant or simply listen.


I also say a tibetan compassion prayer which I learned from the book 'The Tibetan book of Living and Dying' (listen in the video) If you like, join me at 6pm (UK time), we can chant alone together. We are in mind and energetic connection.


Soothing Music
- two mixes I made for Shiatsu treatments which are deeply relaxing -


- nourishing body and mind -


'The present moment is the substance with which the future is made. Therefore, the best way to take care of the future is to take care of the present moment. What else can you do?'


thyme and ginger tea

thyme and ginger tea

Vit D, C and Zinc

Vit D, C and Zinc

eat fresh vegetables

eat fresh vegetables

watch the sunset

watch the sunset

sow seeds

sow seeds

focus on mindful simple tasks

focus on mindful simple tasks

practice self care



practice compassion

play and smile

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- sugestions -

Home retreat

A home retreat or the art of solitude are ways to reframe the imposed lockdown and self-isolation. Take time to meditate, contemplate, notice the quality of your actions. Pay attention, be mindful, even when you make your bed or do the washing up. In true solitude we are part of everything.

Be creative

Either you are an artist or just want to learn something new, do it now. Could be painting, colouring, music, singing, a photo diary, create an essencial oil, write a letter to a loved one, a dance, reading a book, design that website that has been waiting, whatever it is, take this time to express yourself and free your imagination.

Journaling and memoirs

Journaling is a great way to keep track of your days, your emotions, your thoughts, you can note what is happening at this time, the things that are important to you, the moments from your past that made you who you are now, the turning points, the intentions you want to bring into the future.

Earth connection

If you are lucky enough to have a garden or a tree near you or even a house plant, connect with it, with care and respect. Ask to step into their field, and listen. The Earth is in need of our attention, and it starts with the simple actions near us, wherever we are, in the city, by the sea or on a mountain. Sow some seeds and care for them each day.


What are you grateful for today? Perhaps someone was kind to you, or you seen a beautiful sunset, or listened to the birds, or someone told you they love you. Whatever it is, take notice and take it to your heart. Take any opportunity to be kind, kindness matters.



"This is a time of mystery and uncertainty. Take a breath. The veils of separation are parting and the reality of interconnection is apparent to everyone on earth. We have needed this pause, perhaps even needed our isolation to see how much we need one another.

Now it is time to add our part.
The Bodhisattva deliberately turns toward suffering to serve and help those around in whatever way they can.

This is the test we have been waiting for.
We know how to do this.

Time to renew your vow.

Sit quietly again and ask your heart: what is my best intention, my most noble aspiration for this difficult time?

Your heart will answer."


- Master, how can I face isolation?

- Clean your house. Deep down. In every corner. Even the ones you never felt like, the courage and patience to touch. Make your house bright and cared for. Dust, cobwebs, impurities. Even the most hidden ones. Your house represents yourself: if you take care of it, you take care of yourself too.

- Master but time is long. After taking care of me through my house how can I live isolation?

- Fix what can be fixed and remove what you no longer need. Dedicate yourself to remending, embroidered the rips of your pants, sew well the frayed edges of your dresses, restore a furniture, repair everything worth repairing. The rest, throw it away. With gratitude. And with awareness that their cycle is over. Fixing and remove outside of you allows you to fix or remove what's inside you.

- Master and then what? What can I do all the time alone?

- Sow. Even a seed in a vase. Take care of a plant, water it every day, talk to them, give it a name, remove dry leaves and weeds that can suffocate it and steal precious vital energy. It's a way to take care of your inner seeds, your desires, your intentions, your ideals.

- Master what if the emptiness comes to visit me?... If fear of sickness and death come?

- Talk to them. Prepare the table for them too, reserve a place for each of your fears. Invite them to dinner with you. And ask them why they came from so far to your home. What message they want to bring you. What do they want to communicate.

- Master, I don't think I can do this...

- Your problem is not isolation, but the fear of facing your inner dragons, those you always wanted to take away from you. Now you can't run away. Look them in the eye, listen to them and you'll find out they put you against the wall. They isolated you so they can talk to you. Like seeds that can only sprout if they are alone.

Zen Toyo

Postcard from the land

"Without opening your door,
you can open your heart to the world.
Without looking out your window,
you can see the essence of the Tao.

The more you know,
the less you understand.

The Master arrives without leaving,
sees the light without looking,
achieves without doing a thing.

In pursuit of knowledge,
every day something is added.
In the practice of the Tao,
every day something is dropped.

Less and less

do you need to force things,
until finally you arrive at non-action.

When nothing is done,
nothing is left undone.

True mastery can be gained
by letting things go their own way.


a Native Shamanic perspective on corona

Message from White Eagle, on 03/16/2020, Hopi tribe, 

“This moment humanity is going through can now be seen as a portal and as a hole. The decision to fall into the hole or go through the portal is up to you. If they repent of the problem, and consume the news 24 hours a day, with little energy, nervous all the time, with pessimism, they will fall into the hole.

But if you take this opportunity to look at yourself, rethink life and death, take care of yourself and others, you will cross the portal. Take care of your home, take care of your body. Connect with the middle body of your spiritual House. Connect to the egregor of your spiritual home.
Body, house, medium body, spiritual house, all this is synonymous, that is to say the same.


Do not lose the spiritual dimension of this crisis, have the aspect of the eagle, which from above, sees the whole, sees more widely. There is a social demand in this crisis, but there is also a spiritual demand. The two go hand in hand.

It helps if good things emanate from the Universe now. It is through joy that one resists. Also, when the storm passes, you will be very important in the reconstruction of this new world. You need to be well and strong. And, for that, there is no other way than to maintain a beautiful, happy and bright vibration. This has nothing to do with alienation. This is a resistance strategy.

In shamanism, there is a rite of passage called the Vision quest. You spend a few days alone in the forest, without water, without food, without protection. When you go through this portal, you get a new vision of the world, because you have faced your fears, your difficulties... This is what is asked of you now.

What world do you want to build for yourself?

For now, this is what you can do:

Serenity in the storm.
Calm down and pray.

Establish a routine to meet the sacred every day. Good things emanate, what you emanate now is the most important thing. And sing, dance, resist through art, joy, faith and love."

Did you know that to put your fit up on the trunk of a tree is a great self-care exercise for calming and grounding?

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website design, photos, videos by Claudia Tomaz. 2006-2020