What’s Yours to Hold (and What Isn’t)

We all carry things that aren’t ours.

• A parent’s anxiety

• A partner’s expectations

• A friend’s silence

• A therapist’s hope

• A healer’s plan

At some point, our system starts to feel cluttered—not from what’s broken inside of us, but from what’s been placed on us.

Sometimes, it’s not what we’re feeling that’s overwhelming…
It’s everything we’ve taken in from other people’s feelings.

Zone B: The Space Around You That Holds What You Can’t

In Craniosacral Therapy, we recognize something called Zone B—an sensory layer around the body that holds what can’t be processed in the moment.

As embryos, we used our mother’s field—her body, breath, and presence—to hold the things we couldn’t resolve. That’s not dysfunction. It’s intelligence.

But even now, we still project:

• Emotions we can’t digest

• Stress we don’t have time to feel

• Needs we’re not ready to name

All of it leaks into our personal field or onto others and clutters our nervous system’s ability to regulate.

Why Hands-On Work Can Only Go So Far

As a massage therapist for 25 years, I saw this every day:
Someone gets relief, clarity, or stillness… but it doesn’t last. Why?

Because their tissue has relaxed—but their unconscious sensory layers are still holding what their conscious nervous system couldn't.

That’s why I created The Observatory: to give you a way to reset your sensory layers and the unprocessed charges that cause physical tension between sessions.

From Projection to Personal Power

In Part 1 of our May series, I guided participants to gently clear their Zone B—to notice what they had projected outward and invite it back, or release it with presence.

In Part 2, we take it further:

What are you still holding that was never yours?
What needs are still waiting for someone else to meet?
And what if the version of you who can meet them… already exists?

This isn’t about over-responsibility. It’s about conscious choice.

Boundaries aren’t walls. They’re definitions of what you want to carry—based on what brings peace, clarity, and vitality.

What You’ll Experience in the Session

• A short guided check-in using the Snow Globe

• A practice to recognize what you’ve outsourced or inherited

• A visualization to reclaim your field and clarify your boundaries

• A soft, grounded close to help your body integrate it all

This is deep healing work—but it’s done through gentleness, not force. You’re not fixing yourself. You’re meeting yourself.

✨ Want In?

If you’re reading this before the third Sunday in May, you can still join the next live session:
👉 Register for this month’s session

If you’ve already missed it, you can still access the replay, plus future sessions, by joining the full Observatory membership:
👉 Join the Observatory

Either way, I hope you take a moment to notice what you’re carrying—and to ask:

Is this mine?
Is this helpful?
Am I willing to let this go?

You don’t have to carry everything.
And that’s what healing is all about.

Mothering Your Self: Why Inner Healing Isn’t Selfish

And how learning to clear your energetic field can change your healing trajectory…

There are times in life when we long to be held—not just physically, but emotionally, energetically, even spiritually.
Not fixed, not corrected, just held. Seen. Made room for.

That longing doesn’t make you weak.
In fact, it may be one of the most intelligent instincts your body has.

But what if—just for a moment—you could explore the possibility that the field you're looking for already exists within you?

🌱 The Original Field: How We First Learned to Heal

From the moment we began forming in the womb, our systems were wise. We knew what to do, how to grow, and when. But we also knew what we couldn’t do alone.

So we projected what we couldn’t yet hold—our hunger, our discomfort, our overwhelm—into the field of our mother. In CST, we call this energetic space Zone B: the surrounding space that holds what we’re not able to process or meet in the moment.

Zone B was our first healing environment. It taught us that it’s okay to not carry everything ourselves.
It was also our first boundary: a buffer between our raw inner world and the outside.

The thing is—we still use it.

🌬 How Adults Still Project into Zone B

Even after we individuate, many of us continue to project into our Zone B.
We unconsciously deposit things there that feel too complex, too exhausting, or too inconvenient to deal with in the moment.

• The emotions we’re too busy to feel

• The needs we’ve been taught to ignore

• The stress we’ve tried to breathe past

• The fears that still whisper quietly behind our confidence

We might also project onto other people—expecting them to hold things for us that we haven’t fully acknowledged in ourselves. This is human. It’s not a flaw.
But over time, it clutters our field and makes it hard to know what’s truly ours… and what’s noise.

That’s where the healing begins.

🌸 Self-Mothering Isn’t Selfish. It’s Spacious.

When we talk about “mothering your self,” we’re not talking about bubble baths or self-indulgence.
We’re talking about showing up for the parts of you that feel unmet, overwhelmed, or scattered.

It starts by clearing your Zone B—the energetic field around you—so you can feel your own presence again. So your nervous system can stop reacting to static and start responding to your truth.

This is the work we’ll be doing in May’s Observatory session.
We’ll begin with the Snow Globe technique to help the body settle, and then move into guided Zone B awareness—a powerful practice that teaches you how to:

• Notice what you’ve projected or stored externally

• Gently invite it back in, or release what’s not yours

• Restore neutrality, clarity, and emotional breathing room

You don’t need to solve everything to feel better.
Sometimes you just need to clear the field and listen.

🧭 Why This Work Deepens Your Hands-On Sessions

If you already receive Craniosacral Therapy (or other bodywork), this kind of guided awareness doesn’t replace what we do in person—it deepens it.

By learning to clear and tend your Zone B between sessions, you give your system a head start:

• You arrive more present

• You integrate more smoothly

• And your healing process becomes more continuous, not just session-based

It’s like brushing your teeth between cleanings.
Except instead of plaque, you’re clearing tension, confusion, and unconscious overwhelm.

🫶 Join Us (or Just Begin Gently)

If you saw me for bodywork in April, you're welcome to join May’s live guided session for free—just email me to let me know you're interested.

Otherwise, you're warmly invited to sign up - click here.

Not ready to join yet? That’s okay.
Let this idea simmer:

You are still worthy of care, even when no one else sees your need.
You’re allowed to tend to yourself, not because you’re broken—
but because you are whole, and you deserve to feel that wholeness again.

And sometimes, mothering your self is simply about remembering what was never lost.

From Soothing to Shifting: Why Popular Self-Regulation Tools Help—But Don’t Heal

Understand why even your favorite go-to stress relievers and energy healing tools can’t replace what your body is truly asking for—and how to meet it there.

When Something Feels Off (And You Don’t Know Why)

Let’s take a step back.

Before we get into the tools you’ve tried, the healing practices you’ve explored, or even the concept of nervous system regulation—let’s start with why you’re using any of these techniques in the first place.

Because something feels… off.

It’s not quite mental health.
It’s not quite emotional stress.
It’s not even fully physical discomfort.
But it’s there. A vague, persistent sense that something in your system is buzzing, holding, or disconnected from well-being.

You might say:

• “I just don’t feel like myself.”

• “I can’t explain it, but something’s not right.”

• “I’ve tried every complementary therapy, and I still feel off.”

• “I think I need energy healing or something like it.”

This feeling—this sense of internal static, disorientation, or invisible weight—is deeply familiar to many patients exploring complementary and integrative health. Whether through Reiki, chakra balancing, sound healing, or other forms of vibrational medicine, people often begin seeking energy healing therapy not because they can name what’s wrong—but because they feel something that isn’t right.

What you’re sensing is often unprocessed sensory charge—a misalignment in the body’s energy field, not unlike a short-circuit in the system. It’s the body asking: “Can someone help me feel whole again?”

That’s the moment you turn toward healing energy. It’s a natural, intuitive impulse—to use tools for energy healing that don’t rely on words, diagnosis, or prescriptions. That may include a Reiki master, a licensed massage therapist, or a healing touch practitioner offering gentle touch on a massage table. These practices often aim to remove blockages, channel energy, or improve the flow of universal life force.

These are often wise and beneficial choices. But even when they support deep relaxation and promote healing, they don’t always resolve the underlying charge at the level your sensory system needs.

Eventually, your body begins calling you even deeper—inward toward its original design.

Why These Tools Work (But Don’t Heal)

We reach for energy healing tools because we want to feel better. That’s wise.

They often:

• Shift your focus or redirect your attention

• Offer a sense of control over a dysregulated state

• Provide comforting belief structures that promote healing

• Create rituals of soothing and safety

• Channel healing energy or invoke universal life force to support balance

These are all healthy coping mechanisms. Compared to shutting down, over-consuming, or dissociating, energy healing techniques offer patients real and often research-backed benefits—from stress reduction to improved immune system function.

Still, most energy therapy systems—including sound baths, singing bowls, and other movement therapies—focus on modulating energy flow, not necessarily processing stored charge or resolving sensory overload.

They manage symptoms. They support integrative health. But they don’t always help you metabolize the deeper patterns held in your tissues and nervous system.

Coping, the Window of Tolerance, and the Role of Regulation

Your nervous system is constantly working behind the scenes to assess and ensure your safety. It reacts not just to external threats, but to internal cues of intensity, familiarity, and overwhelm.

This is where the concept of the window of tolerance becomes crucial.

The window of tolerance is your body’s bandwidth for being present with sensation. Inside the window, you feel grounded and capable. You can think, feel, and act without becoming flooded or shut down.

But when the system becomes overwhelmed—whether due to chronic stress, trauma, illness, or environmental input—it moves into dysregulation. You may:

• Feel reactive or anxious

• Mentally check out or shut down

• Experience sensations that don’t match the moment
  
  

Coping tools—including many energy healing practices—help bring the system back into range. That might look like:

• Meditation to calm racing thoughts

• Breathwork to center your focus

• Reiki to support energy field coherence

• Crystals to ground your vibrational medicine

• Smudging or channeling energy to cleanse subtle energies

This is nervous system regulation, and it plays a crucial role in supporting resilience. Some scientific evidence shows that even complementary therapies can improve sleep, lower cortisol, and improve quality of life—particularly in chronic pain, mental health, and even cancer therapy.

But regulation is not the same as resolution.

Your body may be calm—but the underlying distortion remains.

Why You Keep Looping: The Pattern Beneath the Pattern

Imagine your life force—your capacity for sensation, movement, and insight—flows like a string of Christmas lights.

Each bulb represents a memory, reaction, or healing experience. Some shine bright. Some are dim. Some carry residual charge from a core wound, or a time your system couldn’t complete or heal a stress response.

A trigger, activating a single overload of subtle energy—can affect the entire strand. This is when you react not just to what’s in front of you, but to everything connected to that same “circuit.”

When the nervous system isn’t able to neutralize, process and heal the experience, it creates beliefs, coping mechanism and/or compartmentalizes the physical, sensory or mental discomfort so that you can carry on despite it. These become unnatural fulcrums you organize around instead of your core self or natural fulcrums. With external healing tools, the nervous system may likely internally continue to function around the unnatural fulcrums—sites of misaligned attention, compensation, or protection.

Until that core pattern is seen, sensed, and allowed to shift…
You keep looping.

Natural vs. Unnatural Fulcrums: Returning to the Blueprint

During embryological development, your human body formed around a midline—a central organizing axis called the notochord. This gave rise to your brain, spine, fascia, and systems of balance and flow.

Around that midline, the body formed natural fulcrums—reference points of alignment and coherence. This is your original health, untouched by trauma or distortion.

But life brings stress. Sensory overwhelm. Illness. Protective beliefs. And in response, we develop many unnatural fulcrums—areas the system orients around for safety rather than wellness.

These compensatory patterns:

• Restrict expression and emotion

• Use up valuable energy to maintain the compartmentalization and coping

• Limit movement and vibrancy

• Distort perception and posture

• Increase reactivity and reduce capacity for wellness

CST can help the body recognize these adaptations and release the holding without needing to diagnose, fix, or override.

So What Actually Creates Healing?

Healing isn’t just about managing symptoms or chasing the next treatment.

It happens when:

• You stop “doing healing” and start listening

• You stop trying to fix yourself and allow presence

• You learn to sense the difference between coping and completion

• You restore contact with your blueprint of health

Want to transform your external vibrational tools into internal processing and healing experiences? Download my free From Tool to Truth: A Reflective Guide to Reclaiming Your Inner Wholeness.

This is just the beginning of how Craniosacral Therapy and other complementary therapies rooted in sensory regulation—not just belief—have the power to shift your relationship with your body, your well-being, and your entire experience of life.

How Craniosacral Therapy Supports Sensory Processing and Energetic Integration

This is where Craniosacral Therapy (CST)—particularly the biodynamic model—offers a next step.

While it’s often grouped with other complementary and integrative health therapies, CST is not about mystical energy, belief systems, or ritualized healing touch. It’s about sensing and supporting the body’s sensory sequencing—biological, not symbolic, not spiritual.

What many describe as “energy” is often a sensory signal: an unfinished movement or unresolved injury in the body's nervous system, held in fascia, nerves, or cerebrospinal rhythms. CST practitioners and those practicing guiding CST listen with gentle, sustained awareness—allowing the nervous system to complete its loop while also restoring the original rhythms of health.

This approach:

• Respects subtle, slow rhythms of regulation

• Supports deep relaxation without override

• Doesn’t inject or direct energy flow, but follows the body’s own logic

• Helps reestablish communication between brain, fascia, and tissue

• Allows the human body to reorganize around its own blueprint of health

It’s not energy medicine—but it honors the same need for integration that calls many to seek energy healing in the first place.

What to Do With This Awareness?

You don’t have to stop your healing practices.

Your personal experience with journaling, oils, tapping, singing bowls, or energy healers likely brought insight and care. These tools may have been lifelines. But if you’re starting to feel their limits, that’s also a sign of growth.

Ask yourself:

• Is this energy tool helping me listen inward—or just cope outwardly?

• Do I leave this practice feeling connected—or more dependent?

• Is there still something inside me asking to be witnessed—without being fixed?

And most importantly:

What if the problem isn’t me—but the fact that I haven’t had a safe way to feel myself fully?

Your Next Step: From Coping to Connection

If this article speaks to something you’ve felt but couldn’t name, I invite you to trust that sense. Your energy knows. Your body knows.

You are not broken. You do not need fixing.
You are whole. And always have been.

And your next step might not be a new tool, treatment, or belief.
It might just be a deeper practice of being seen—by yourself, and by a skilled practitioner who understands the difference between soothing and shifting.

If you’re ready to move from energy healing practices to body-based integration, I offer guided sessions to help you gently reconnect to your own rhythm and restore the flow of life that’s always been yours. You can try guided Craniosacral Therapy for free in my Feel It First Preview Pack.

Why You Still Feel Stressed Despite Self-Care (And What You Can Do Instead)

Understanding the Limitations of Self-Care

Self-care has become a buzzword in discussions about mental health, physical health, and overall well-being. From spa days to journaling, many people actively engage in self-care, yet they still struggle with stress, anxiety, and a lack of balance in their daily life. If you've ever wondered why your self-care plan isn't providing the relief you expected, you're not alone.

My Skepticism About Self-Care (and What Changed My Mind)

When I first entered massage school, I scoffed at the idea of "self-care." I was there to dig into tissue, physically release muscle and connective tissue tension, and learn how to help people through hands-on techniques. The idea that self-care could be anything more than stretching or occasional relaxation seemed frivolous to me. I thought that deep work on the body was all that mattered. But over time, as I watched clients continue to carry stress despite regular treatments—and as I began experiencing burnout myself—I realized that self-care means much more than just physical tension relief. Addressing mental, emotional, and sensory aspects was just as important as working on the body itself.

The True Meaning of Well Being

The World Health Organization defines self-care as a broad concept that includes behaviors people adopt to promote health, prevent disease, and maintain well-being. Self-care refers to more than just bubble baths—it encompasses everything from regular exercise and fresh air to deep emotional health work. It also involves self-regulation—the ability to internally navigate stress and emotions effectively—and sensory processing, which plays a key role in how we experience and respond to our environment.

Why Self-Care Alone May Not Be Enough

Despite practicing self-care, many people continue to experience chronic stress and fatigue. Here’s why:

1. You're Focusing on the Wrong Type of Self-Care

There are many forms of self-care, but not all are equally effective for every individual. If you're only engaging in fun or superficial self-care practices, you might not be addressing the deeper issues causing your stress.

Types of Self-Care:

• Physical: Regular exercise, eating healthy, and getting enough sleep

• Mental: Practicing mindfulness, therapy, and learning stress management strategies

• Emotional: Processing emotions, maintaining relationships, and seeking support

• Mindfulness: Practicing gratitude, self-awareness and compassionate situational awareness

• Social: Spending time with friends, families, and community

• Sensory: Identifying and managing how environmental stimuli affect your nervous system

2. You're Not Addressing the Root Cause of Stress

Self-care means taking action to reduce stress, but if you're only treating symptoms rather than the underlying issues, stress will persist. Over my 25 years of bodywork, I’ve seen physical tension continue despite treatments, often because stress runs deeper than just muscle tightness. The most common reasons? Stress from expectations not aligning with reality and the inability to truly rest without feeling good about how one showed up in life. The tension between how things "should be" and how they actually unfold can create frustration, anxiety, and even exhaustion, especially for top-down thinkers. Meanwhile, sensory processing challenges, such as sensitivity to noise, bright lights, or crowded spaces, plays a significant role in how bottom-up thinkers experience and build up stress.

3. Your Self-Care Routine Lacks Consistency

A one-time meditation session won’t provide lasting relief. To truly manage stress and improve well-being, you need a consistent self-care plan that fits into your daily or weekly life.

4. You’re Overlooking the Importance of Taking Action with Boundaries or Making Changes

Many people engage in self-care without setting healthy boundaries in their life. If you're constantly overextending yourself at work or in your personal relationships, no amount of self-care will be enough to counteract the stress.

5. You're Neglecting the Social and Sensory Aspects of Self-Care

Humans are social beings, and spending time with loved ones is crucial for mental and emotional health. Additionally, understanding how sensory processing affects your nervous system can help you design a self-care plan that truly works for you. If loud environments, constant screen time, or certain textures leave you feeling drained, adjusting your sensory input can improve your well-being.

What You Can Do Instead

1. Create a Holistic Self-Care Plan

A well-rounded self-care plan should incorporate various forms of self-care, including physical activity, emotional processing, and social connection.

Steps to develop a balanced self-care plan:

1. Identify your biggest stressors.

2. Incorporate at least one practice from each category of self-care a month.

3. Adjust your plan based on what is helpful for you.

4. Track your progress with a journal.

2. Prioritize Sleep, Nutrition, and Movement

Your physical health has a reciprocal relationship to your mental and emotional health. Eat healthy, get enough sleep, and engage in regular exercise to help your body process life and support your overall well-being.

3. Address the Root Causes of Stress

If your stress stems from a toxic work environment, financial worries, or unhealed trauma, direct action may be needed. Self-care can support you, but addressing the core issues is essential. Gaining self-regulation skills and neutrality can help you navigate stressors more effectively while also accessing insight, creative solutions and next steps you can feel good about.

4. Seek Professional Support

Sometimes, self-care alone isn't enough. Therapy, coaching, or other professional resources can provide tools, insights and another perspective to help you effectively manage stress and improve your health holistically.

5. Balance Self-Care with Community Care

True wellness isn’t just about taking care of yourself—it’s about building strong social support networks. Lean on friends, families, and communities for connection and encouragement.

6. Make Self-Care a Regular Habit

To maintain overall health, integrate self-care into your daily or weekly life. Whether it's practicing mindfulness, going for a walk in fresh air, or adjusting your sensory input, consistency is key. One of the best ways to stay consistent is by joining a group or program that provides accountability and support. Having a community that reinforces your self-care habits and provides a framework to follow can make it easier to stay committed and adapt as needed.

The Long-Term Benefits of Effective Self-Care

When practiced correctly, self-care can help:

• Prevent disease and improve physical health

• Enhance mental clarity and emotional health

• Increase energy and ability to cope with stress

• Strengthen relationships and well-being

• Foster a sense of meaning, purpose, and hope

If self-care hasn’t been reducing your stress, it may be time to reassess your approach. A strategic, well-rounded self-care plan that prioritizes consistency, social support, self-regulation, and sensory awareness can transform your life and help you achieve true mental, emotional, and physical well-being.

By making small, meaningful changes, you can cultivate a self-care routine that genuinely supports your health, happiness, and long-term wellness.

Take the Next Step!

If you're unsure about where your hidden sources of stress might be coming from, take my FREE Tension Test. This quick assessment will help you identify the more subtle stressors affecting your mental, emotional, and physical health, so you can create a self-care plan that truly works for you. Ready to dive deeper into your well-being? Take the Tension Test now!

Three Self-Care Predictions for 2025

Your New Era of Holistic Healing

In an ever-demanding world, achieving calm clarity is no longer a luxury—it’s a necessity. For highly sensitive individuals, empaths, and the neurodivergent, traditional self-care approaches often fall short, leaving them feeling stuck in cycles of overwhelm.

As 2025 unfolds, self-care is evolving, shifting from sporadic relaxation to practices that prioritize mindful self-regulation and inner connection. If you’ve struggled to maintain consistency or felt you lacked the energy for self-care, these trends could be the breakthrough you’ve been waiting for.

Trend 1: Consistency Over Perfection in Self-Care

• What It Means: Instead of chasing an elusive “perfect routine,” 2025 is all about embracing small, regular practices. A 10-minute meditation, a short guided session, or a moment to pause and breathe are now considered transformative acts.

• Why It Matters: For those juggling daily demands, creating space for small, consistent actions helps reduce overwhelm and builds resilience over time.

• How to Start: Block time on your calendar once or twice a week. Make it non-negotiable, even if it’s only for 15 minutes. Consider stacking self-care onto existing habits, like taking a mindful pause before your morning coffee.

• Key Insight: Healing isn’t a one-time event—it’s a practice. The more consistently you show up, the greater your results.

Trend 2: Inside-Out Healing Practices

• What It Means: The shift toward inner-focused self-care recognizes that true calm and clarity come from within. Holistic practices like Craniosacral Therapy (CST) and mindfulness tap into your body’s innate ability to self-regulate, offering relief from mental fog and emotional overwhelm.

• Why It Matters: External treatments can only take us so far. Without pairing them with practices that engage your awareness and nervous system, you risk falling into the “quick-fix” trap.

• How to Start: Explore guided awareness exercises or sensory reset practices. If you’ve been relying solely on others to “fix” you, it might be time to take a more active role in your healing journey.

• Key Insight: The inside job isn’t about doing more; it’s about doing differently.

Trend 3: Addressing Energy and Time Barriers

• What It Means: Many people delay self-care, citing a lack of time or energy. In 2025, self-care strategies focus on efficiency—practices that deliver relaxation and focus without requiring hours of commitment.

• Why It Matters: Burnout often keeps us from prioritizing ourselves. By addressing the real barriers—like decision fatigue and energy depletion—holistic self-care becomes more accessible.

• How to Start: Identify energy leaks in your life, whether it’s overcommitting to others or neglecting recovery time. Shift your mindset: self-care isn’t selfish—it’s foundational to feeling good about how you show up for everything else, and that means less ongoing stress.

• Key Insight: The energy you invest in yourself directly impacts the energy you have for others.
  
  

Breaking Free from "More of the Same"

If you’ve ever found yourself saying, “I’ll start when life slows down,” consider this your sign to take a different approach. Waiting for the “right time” often leads to more of the same stress, disconnection, and frustration. The answer lies in starting small and showing up regularly—not perfectly.

This year, make self-care about progress, not perfection. Begin your journey toward calm and clarity today by committing to one small step—and then another. The ripple effect of these small changes could transform your 2025.

A Call to Action for Inner Growth

Self-care is evolving, and so can you. As you look ahead, remember that the most lasting changes come from within. By committing to regular practices and addressing the barriers holding you back, 2025 can be the year you unlock the calm clarity and focus you’ve been seeking.

Reconnect, Reset, and Thrive: Why Guided CST Is the Key to Starting Your Year Right

The holidays are a magical time, but when they’re over, life often rushes back in like a tidal wave of responsibilities. Work, school, family routines—it’s easy to feel unbalanced and overwhelmed.

That’s where presence becomes your superpower.

What Does It Mean to Be Present?

Being present isn’t just about mindfulness or sitting still; it’s about tuning into yourself so you can navigate life with clarity and calm. When you’re present, you’re:

• More Focused: Presence cuts through mental clutter, helping you prioritize effectively.

• Emotionally Aligned: It helps you connect with your true self, making decisions that resonate with your values.

• Better Equipped: Grounding yourself creates a foundation to handle life’s challenges.

Guided CST vs. Meditation: What’s the Difference?

Meditation often focuses on holding awareness—whether it’s on your breath, a mantra, or a sensation. While beneficial, it’s a more static practice.

Guided Craniosacral Therapy (CST) is a dynamic conversation with your body and nervous system. It’s not about holding awareness; it’s about listening and responding.

Through guided CST, you:

• Dissipate unnatural fulcrums caused by stress, trauma, or injury.

• Reorganize around your body’s natural rhythms and zones of health.

• Support healing, recovery, and resilience-building at a deeper level.

These differences make guided CST an ideal practice for people who:

• Struggle to meditate because they find it hard to focus or stay still.

• Finish a meditation session asking themselves, “That’s it?” because they feel like they should be getting more out of the experience or wonder if they’re even doing it right.

With guided CST, there’s no “right way” to participate—just an open willingness to listen to your body. The process is supportive and intuitive, offering tangible physical and emotional benefits that go beyond what meditation often provides.

Introducing The Space Settling Technique

During our upcoming session, we’ll use a beginner CST awareness exercise called The Space Settling. This practice gently grounds you, helping to:

• Release built-up tension.

• Reset your nervous system for calm and focus.

• Align with your natural state of health and clarity.

Join Us for a Free Guided CST Session

Start the year with clarity, calm, and intention. This 30-minute session is my gift to you—a chance to experience the benefits of guided CST and step into your routine with ease.

✨ When: Sunday, January 5th, 8PM CST
✨ Where: Google Meet

Click below to reserve your spot:

Reserve Your Spot Now

Let’s step into 2025 together, grounded and aligned.

Craniosacral Therapy: A Last Resort Worth Considering

Have you ever found yourself at a point where you've tried countless treatments for your chronic back pain, TMJ or autoimmune flare-ups issue only to face disappointment time and again?

If you're reading this, chances are you've reached that desperate crossroads where you're willing to explore any possibility for relief. Enter Craniosacral Therapy – a gentle, holistic approach that could be your last resort, offering hope and healing where others may have fallen short.

Understanding the Desperation To Relieve Pain

Living with chronic issues can be emotionally and physically draining. It's not just about the symptoms; it's about the frustration, the uncertainty, and the impact on your quality of life. You're not alone in feeling this way.

Chronic conditions often bring a sense of isolation and despair. It's essential to acknowledge these feelings and understand that they are a natural part of the journey. When conventional treatments fail to provide the expected relief, it's easy to feel like there's no way out.

Exploring the Limits of Conventional Medicine For Chronic Pain

Western medicine is undoubtedly powerful, but it has its limitations, especially when it comes to chronic conditions. You might have encountered side effects, incomplete relief, or even a lack of a clear diagnosis. These struggles can leave you feeling lost and hopeless.

The frustration with conventional medicine often stems from its focus on treating symptoms rather than addressing the underlying causes of chronic conditions. Many individuals, just like you, have faced the dilemma of relying solely on medications that offer temporary relief but no long-term solutions.

Beyond The Brain And Spinal Cord: What Is Craniosacral Therapy?

Craniosacral Therapy is a gentle, non-invasive technique that focuses on the craniosacral system – the cerebrospinal fluid and membranes surrounding the brain and spinal cord. By releasing restrictions and tensions in this system, it aims to improve the body's overall well-being.

Imagine a gentle, soothing pressure that encourages your body to release tension and restore balance. That's the essence of Craniosacral Therapy. This therapy acknowledges the profound connection between the physical tension that is responding to perceived mental, emotional and sensory experiences.

The Unique Benefits of Craniosacral Therapy

There are two important qualities that set Craniosacral Therapy apart, giving it a unique advantage to treat chronic issues: it's ability to identify subtilties while also holistically aligning your systems to it's original health (even if you're not sure it still exists within you).

Craniosacral Therapy is one of the few evidence-based therapies rooted in a scientific discipline (embryology) that skillfully focuses on the subtle. Because let's be real - if the problem was obvious, you would have solved it already.

The second is Craniosacral Therapy's restorative and holistic reconciliation. It doesn't just target specific symptoms. Craniosacral Therapy identifies and works with multiple levels of fulcrums to reorganized your body to it's original rhythms of health.

Fulcrums are points around which movement or structure is organized. An everyday life example of a fulcrum is the wheel of a wheelbarrow. The entire structure of the wheelbarrow moves and functions around the wheel itself.

In the body, unnatural fulcrums arise over time from injuries, stress, pain, trauma, coping mechanisms, compensation patterns or unprocessed sensory information. Our natural fulcrums are the original rhythms of health that existed within you since your own conception. These natural fulcrums created you from a few cells into an embryo than fetus and than a fully realized infant.

Craniosacral therapy treats and dissipates the subtle unnatural fulcrums that are causing your discomfort and than helps you to realign to your original fulcrums of health. We call this the holistic shift. This work addresses the root causes and restores balance to your body. Numerous success stories and case studies speak to its effectiveness, especially when other treatments have fallen short.

The Unique Benefits of Craniosacral Therapy As Your Last Resort

Craniosacral Therapy recognizes that the body has an innate ability to heal itself when given the right conditions. By releasing restrictions in the craniosacral system, it allows your body to tap into its natural healing mechanisms. In order to access these natural healing processes, Craniosacral healing requires a certain level of surrender.

Surrender can be hard to come by in a world where everyday life is non-stop and constant stimulation; where even the most subtle healing treatments are about releasing, running energy, oils, crystals, rituals and other 'doings'. But you have a unique advantage because surrender is likely where you find yourself in the stage of last resort.

You've actively tried everything and are beginning to detach from expectations due to lack of success with traditional or more tangible strategies. You're finding acceptance for what is and are opening up to accept any results, any improvement and any possibility of improved quality of life. This is the ideal state for Craniosacral healing.

In many cases, individuals who have exhausted conventional treatments find a new sense of hope and relief through Craniosacral Therapy. It's not just about symptom management; it's about facilitating a deep and lasting healing process for a more complete relief.

Finding Hope and Healing For Pain Relief

There are countless stories of individuals who, like you, reached a point of desperation and found hope through Craniosacral Therapy. It might be your lifeline to a better quality of life.

Consider the experience of Liz, a 65-year-old woman who had been battling chronic migraines for decades. She had tried every medication and treatment available, but her condition persisted. Feeling frustrated and defeated, she decided to explore alternative therapies and stumbled upon Craniosacral Therapy.

After just a few sessions, Liz noticed a significant reduction in the frequency and intensity of her migraines. What was even more remarkable was the overall improvement in her well-being. She felt calmer, more balanced, and in tune with her body.

Stories like Liz's emphasize the potential for transformation that Craniosacral Therapy offers. It's not a quick fix, but a gradual journey towards healing and well-being.

The Importance of an Experienced Practitioner

As with any therapy, the key lies in the hands of the practitioner. Ensure you choose an experienced, qualified Craniosacral Therapy practitioner who can guide you through the process safely and effectively.

Finding the right practitioner is essential to your Craniosacral Therapy experience. Look for someone with proper certification and a track record of helping individuals with chronic conditions. They should be willing to listen to your concerns, answer your questions, and create a customized treatment plan tailored to your needs.

There are two schools of practice in Craniosacral Therapy, biomechanical and biodynamic. Biomechanical sessions focus on manipulation of the body's structural components and can be a very effective treatment for injuries such as concussions or falls.

Biodynamic techniques focus on the 'fluid body' and reconnecting with the inherent health that resides within. In either disciplines, practitioners can have a more spiritual influence to their treatment or be more anchored in the science of Craniosacral therapy. You may have to explore different practitioners to find what is right for you.

Remember that your journey with Craniosacral Therapy is a collaborative effort between you and your practitioner. Effective communication and trust are vital components of this healing process.

But above all trust your gut on what practitioner is the right fit for you, even if you can't cite tangible evidence for why.

What to Expect in a Craniosacral Therapy Session

During a hands-on session, you can expect a gentle, non-invasive approach. Your practitioner will use light touch to release restrictions, promote relaxation, and potentially provide relief from your symptoms using either biomechanical techniques, biodynamic techniques or both.

A typical Craniosacral Therapy session is a serene and peaceful experience. You'll remain fully clothed, lying comfortably on a treatment table. The practitioner will use their hands to assess the craniosacral rhythm and gently apply subtle pressure to encourage your body's natural ability to release tension and restrictions.

The session may last anywhere from 45 minutes to an hour and a half, and many clients find it profoundly relaxing. It's not uncommon to enter a state of deep relaxation, almost like a meditative state, during the session.

In my hands-on sessions, when progress slows or feels like it needs a little extra support, I guide clients through the Craniosacral awareness exercises that practitioners are taught during training. I integrated these techniques into sessions years ago and it has consistently delivered faster, deeper results.

In fact, clients found it so helpful they began practicing the techniques to triage discomfort and tension between sessions, on their own. Now, I have an comprehensive membership program of these guided Craniosacral therapy awareness exercises to help clients release built-up tension and restore their body's natural healing rhythms for effortless calm, intuitive clarity and focused productivity in everyday life.

Get Started Now With Guided Craniosacral Therapy

Choosing the right Craniosacral Therapy practitioner is crucial to your healing journey. You deserve someone who not only possesses the necessary skills and experience but also understands your unique needs and concerns.

As you embark on this path to wellness, consider exploring guided Craniosacral therapy sessions to gain a better understanding of Craniosacral therapy and to identify what you are looking for in a local practitioner.

As a seasoned bodyworker with over 20 years of experience, I have a strong understanding of many holistic modalities and both schools of Craniosacral Therapy. My guided Craniosacral therapy sessions combine principles from both approaches to help you explore a holistic and personalized healing experience.

1. Comprehensive Understanding And Experiential Learning: In these sessions, you'll experience and learn Craniosacral techniques firsthand, allowing you to apply them on your own. This approach also fosters a deeper connection and results for when you receive hands-on sessions equipping you with valuable skills for your wellness journey.

2. Holistic Approach and Personal Accountability: These sessions emphasize personal accountability and empowerment, rather than the unconscious coping mechanism of placing blame on others for life struggles. In sessions we dissipate the emotional charges that trigger unconscious reactions, addressing the underlying causes so you can take an active role in your healing journey and cultivate resilience beyond the treatment room.

3. Personalized Care and Supportive Guidance: Whether you prefer one-on-one attention in a Personal TEA session or the community atmosphere of live group sessions, I offer personalized feedback and support in a variety of options tailored to your needs and schedule. Additionally, the opportunity to connect with Aimee directly through a 10-minute fitting call allows you to ask questions, share concerns, and determine if guided CST sessions are the right fit for you.

4. Safe and Supportive Environment: Join a community of mindful adults where I provide feedback on Craniosacral work. Sharing in the group is optional, ensuring a supportive environment without unsolicited opinions. All cameras and mics are off (except mine) to ensure your privacy and boundaries are always respected, allowing you to fully immerse yourself in the healing process.

Is Now The Right Time For You To Get Started?

When you're at the end of your rope, it's essential to remember that there's always hope. Craniosacral Therapy offers a gentle, holistic approach that might be the answer you've been searching for. Don't give up; explore this possibility with an open mind and consult with a qualified practitioner. Your journey to improved health and well-being could be just beginning.

Remember, your ability to function with ease is worth the pursuit of every available option, and Craniosacral Therapy might be the ray of hope you've been seeking. Embrace the healing journey, and may it bring you the relief and wellness you deserve - so why wait?

Try out my intro workshop, Calm and Composed in 30 Minutes, for FREE in the Observatory’s welcome section here.

Here to help you confidently feel like your calm, focused self,

Aimee

Directions to the beautiful 310 Happ, Northfield studio.

Well, hello there. I hear you’ll be visiting me at my Northfield studio. FAN-tastic!

I don’t know about you but I can get a little lost or confused the first time I go somewhere. To minimize any first-time anxiety, I’m going to give you step-by-step details on how to find me. This way, even your pre-treatment moments will be as stress free as possible. Also, I like to show off the lovely property where we get to do our work. OK - let’s check it out….

The address is 310 Happ Road, Northfield.

Some GPSs call us N Happ, other GPSs call us S Happ. 310 Happ is south of Willow Road and north of Winnetka Rd. Here’s a map:

 

OK great. Now let’s talk about where you turn in and park.

I am located in Northfield Village Center. You’ll want to look for parking on the north side of the plaza, which means after pulling into either of the lot entrances go to the right.

You can either park by the Ballroom Dance entrance…

…or continue around the corner to park by the cleaners and Children’s Gift Shop. ⬇️ So many choices for parking!

From the Ballroom Dance Studio you will walk across the courtyard toward the Tapas outdoor patio. From the Children’s Gift Shop you will go through the building underpass toward the Tapas outdoor patio. From here you’ll see a green awning labeled “Office Building” for our entrance.

You’re almost here!

Once inside, go down the hall to the elevator. Take the elevator up to the second floor, which you can see below.

You’ll get off the elevator and go to the left, following the hallways around to my suite, #218. Here you will find the key hanging to the bathrooms, which are back by the elevators. If the door is closed, I’m in session and you can have a seat in the seating area just past my office door.

You’ve arrived!

Welcome to my office. When you come in, you can hang up your coat and sit on the entry stool to leave your shoes by the door.

Then we can sit down in comfy chairs to chat for a moment or get you right up on the table to start your Craniosacral treatment.

I hope you’ve enjoyed this pictography journey to my office. I look forward to seeing you soon!

Aimee

Expanding Your Window of Tolerance: Guided Craniosacral Therapy for Stress Relief and Resilience

As the new year dawned, Jane felt a mix of optimism and uncertainty. The first week brought a sense of renewal, like a clean slate ready to be filled. Though she was okay, a lingering fog seemed to envelop her thoughts, making things slightly unclear. The routines of regular life began to emerge slowly, initially feeling manageable. But as the days passed, responsibilities piled up, like a snowball rolling downhill. At first, Jane found herself handling things with relative ease, but gradually, the weight of it all started to feel overwhelming.

One day, Jane hit a breaking point, the edge of her “window of tolerance”.  This term refers to the range of emotional and sensory experiences that an individual can manage without feeling overwhelmed or shutting down. When life seems quiet, Jane's window of tolerance appears wide and accommodating. However, it can be deceiving. Challenges, stressors, or sensory triggers can quickly fill up the window, leading to feeling overwhelmed, stuck or hyperfunctioning.

The mounting stress led her to withdraw into a state of shutdown. It was as if she couldn't process anything more, and she retreated from the world, seeking solitude and silence. Alternatively, on another occasion, she entered a phase of hyperfunctioning, becoming a whirlwind of activity, trying to control every aspect of her life. Both states, whether in shutdown or hyperfunctioning, were her ways of coping with the overwhelming demands of regular life. In shutdown, she withdrew and sought refuge from the chaos, while in hyperfunctioning, she attempted to regain a sense of control by doing everything possible. Jane's journey through these states was a reminder of the delicate balance between managing life's challenges and finding peace within herself.

Jane tried various methods to cope with the stress brought on by life's challenges, but nothing seemed to provide the relief she desperately sought. It was frustrating; she couldn't tell if her efforts were making any difference. Maybe she wasn’t doing the self-care correctly? Jane longed for a solution that would not only allow her to draw on her past healing experiences but also offer effective results and tangible relief. She craved a sense of community with like-minded individuals, but without the need for personal sharing. Jane needed guidance, a way to ensure that her time invested in self-care would guarantee results and help her stay on track.

The good news is that guided biodynamic Craniosacral therapy can help Jane. This therapy releases tension and sensory triggers or "charges" from her system. These charges are residual, unresolved emotional or physical sensations that get stored in the body, making it harder for Jane to stay focused or calm. They can even make Jane, hypersensitive. Biodynamic Craniosacral therapy (BCST) releases these charges from their source, the nervous system. It is here that Jane’s sensory and electrical messaging ignites stress responses in the muscular, endocrine and related body systems.  

But unlike massage and other healing modalities, BCST doesn’t stop at releasing the tension and blockages. It also realigns Jane with her body's inherent health, balance and original flow state. With increased resilience and a wider window of tolerance, Jane becomes better equipped to handle distractions, think flexibly in the face of challenges, and problem-solve in ways that align with her needs and responsibilities. This compassionate support extends not only to herself but also to those around her, creating harmonious balance and feeling regret-free about how she showed up in her life.

Alleviating Back of Neck Pain: How Forward Head Posture Affects Your Cervical Spine and How Craniosacral Therapy Can Help

In today's fast-paced digital age, where we spend an increasing amount of time hunched over screens and devices, forward head posture has become a common issue. This posture not only affects our appearance but can also lead to various health concerns, including chronic pain in the back of the neck. In this blog, we will delve into the relationship between forward head posture and neck pain, focusing on how it impacts the cervical spine and neck muscles. Furthermore, we will explore the potential benefits of craniosacral therapy as an alternative approach to alleviating this discomfort.

Understanding Forward Head Posture

Forward head posture, often referred to as "text neck" or "tech neck," is a condition where the head and neck protrude forward, away from the body's natural alignment. Instead of maintaining a neutral position with the ears aligned over the shoulders, the head juts forward, placing extra strain on the cervical spine and associated muscles. This misalignment often occurs due to extended periods of poor posture, such as slouching over a computer, texting on a smartphone, or working at a desk without proper ergonomics.

The Cervical Spine and Its Role in Neck Pain

The cervical spine, which comprises seven vertebrae (C1 to C7), plays a crucial role in supporting the head and facilitating its movements. When we maintain proper posture, the cervical spine remains in a balanced, neutral position, distributing the weight of the head evenly and minimizing strain on the neck muscles. However, with forward head posture, the natural curvature of the spine is disrupted, leading to several issues:

1. Increased Pressure: The head, which typically weighs about 10-12 pounds, can put excessive pressure on the cervical spine when it leans forward. For every inch that the head moves forward, an additional 10 pounds of pressure is placed on the neck. Over time, this can lead to chronic discomfort and pain.

2. Muscle Imbalances: The muscles of the neck and upper back must work harder to support the head when it is in a forward position. This constant strain can cause muscle imbalances, leading to tightness, weakness, and discomfort in the neck, upper back, and shoulders.

3. Altered Biomechanics: Forward head posture alters the biomechanics of the cervical spine, potentially causing wear and tear on the discs, ligaments, and joints. This can contribute to conditions such as herniated discs, cervical spondylosis, and degenerative disc disease.

Back of Neck Pain and Forward Head Posture

One of the most common complaints associated with forward head posture is pain in the back of the neck. This pain can range from mild discomfort to severe, chronic pain, and it often results from the following factors:

1. Increased Muscular Strain: As the head moves forward, the neck muscles, particularly the suboccipital muscles at the base of the skull, are forced to work harder to support the weight of the head. This constant muscular strain can lead to tension, knots, and pain in the back of the neck.

2. Pinched Nerves: The altered alignment of the cervical spine can also lead to nerve compression. When nerves in the neck are pinched or irritated, it can cause pain, tingling, and numbness in the back of the neck, as well as radiating pain down the arms and into the shoulders.

3. Reduced Blood Flow: Poor posture can reduce blood flow to the muscles and tissues in the neck, leading to a lack of oxygen and nutrients. This can result in muscle fatigue, stiffness, and discomfort in the back of the neck.

The Role of Neck Muscles in Forward Head Posture

Understanding the impact of forward head posture on neck muscles is crucial in addressing back of neck pain. Several key muscles come into play in maintaining proper neck posture:

1. Suboccipital Muscles: These small muscles at the base of the skull are responsible for maintaining head alignment. In individuals with forward head posture, these muscles often become tight and strained, leading to pain and discomfort.

2. Upper Trapezius: The upper trapezius muscles run from the base of the skull down to the shoulders and upper back. They are heavily involved in supporting the head and neck. In cases of forward head posture, these muscles can become overactive and tense, contributing to pain in the back of the neck.

3. Levator Scapulae: The levator scapulae muscles, located on the sides of the neck, connect the neck to the shoulder blades. They are responsible for lifting the shoulders and tilting the head. When overworked due to poor posture, these muscles can become painful and stiff.

4. Sternocleidomastoid (SCM): The SCM muscles, which run from the base of the skull to the collarbone and sternum, allow for head rotation and tilting. In individuals with forward head posture, the SCM muscles can become shortened and tight, contributing to discomfort in the back of the neck.

Craniosacral Therapy: A Holistic Approach to Alleviating Neck Pain

Craniosacral therapy (CST) is a gentle, non-invasive form of bodywork that focuses on the craniosacral system, which includes the brain, spinal cord, and cerebrospinal fluid. In a hands-on session, CST practitioners use subtle, manual (biomechanical) techniques to release restrictions and improve the flow of cerebrospinal fluid, promoting relaxation and balance throughout the body. CST practitioners who are also trained in biodynamic CST, working with the 'fluids' of the body where our reservoir of inherent health resides, will simultaneously be supporting your body in building health from within versus just treating from the outside.

So, how can craniosacral therapy help alleviate back of neck pain caused by forward head posture? Let's explore its potential benefits:

1. Improved Postural Awareness: One of the primary goals of craniosacral therapy is to enhance body awareness. Through gentle touch and manipulation, CST practitioners can help clients become more aware of their posture and the areas of tension and imbalance in their neck and upper back. This awareness can be a crucial first step in addressing forward head posture.

2. Relaxation of Neck Muscles: Craniosacral therapy involves subtle, hands-on techniques that can release tension and tightness in the neck muscles. By encouraging relaxation in the suboccipital, trapezius, levator scapulae, and SCM muscles, CST can help alleviate the pain associated with forward head posture.

3. Balancing the Nervous System: CST has been shown to have a calming effect on the nervous system. By reducing stress and promoting relaxation, it can help reduce muscle tension and pain in the back of the neck. This is especially beneficial for individuals who experience neck pain due to stress-related muscle tension.

4. Enhanced Circulation: Improved circulation is essential for the health and healing of muscles and tissues. Craniosacral therapy can facilitate better blood flow to the neck and upper back, providing oxygen and nutrients to the muscles and helping to alleviate discomfort.

5. Release of Cranial Restrictions: CST practitioners also work on releasing restrictions in the cranial bones and the membranes surrounding the brain. This can have a positive impact on the alignment of the head and neck, potentially reducing the severity of forward head posture.

6. Holistic Approach: Craniosacral therapy takes a holistic approach to well-being. It considers the interconnectedness of the body and aims to address not only physical but also emotional and energetic imbalances that may contribute to neck pain. This comprehensive approach can lead to a deep, more complete and lasting relief.

What to Expect During a Hands-On Craniosacral Therapy Session with Aimee

If you're considering craniosacral therapy to address your back of neck pain caused by forward head posture, it's essential to understand what to expect during a session:

1. Consultation: Since one of the unique advantages to CST healing is allowing the session to be guided by the body, there is limited conversation prior to the session to avoid developing preconceived opinions. A brief conversation will address major health concerns and the specific issue(s) you'd like addressed in the session.

2. Comfortable Attire: You will be fully clothed during the session, so wear comfortable clothing that allows the therapist to access the areas needing attention.

3. Gentle Touch: Aimee will use light, non-invasive touch to assess and address restrictions in your craniosacral system. This touch is usually applied to various areas of your body, including the head, neck, spine, and sacrum - even if the issue you're looking to address is in only felt in one of those areas.

4. Relaxation: All CST sessions are known for their calming and relaxing effects. Many clients report a deep sense of relaxation during and after the treatment. When biodynamic CST is also used you might even be able to notice when your nervous system goes from settling the relational fields into holistic shift, where inherent healing processes from within begin to emerge.

5. Duration: Aimee offers 45, 60 and 75 minute hands-on (biomechanical and biodynamic) sessions. If you're not local to Chicago, you can also book a guided biodynamic CST session. Not sure what's right for you? Book a free fitting call to find out.

6. Follow-up Sessions: Depending on your condition and progress, you may require multiple sessions to experience the full benefits of craniosacral therapy.

Combining CST with Other Strategies

While craniosacral therapy can be effective in addressing the symptoms of forward head posture and neck pain, it is often most beneficial when combined with other strategies for postural correction and muscle strengthening. Here are some additional approaches to consider:

1. Posture Awareness: Paying attention to your posture throughout the day is crucial. Use ergonomic furniture and devices, take frequent breaks, and perform neck stretches and exercises to maintain proper alignment.

2. Strengthening Exercises: Engage in neck and upper back strengthening exercises to improve the endurance and support of your neck muscles. Consult a physical therapist or fitness professional for a personalized exercise plan.

3. Ergonomics: Ensure that your workspace is ergonomically designed to support proper posture. Adjust your chair, monitor, and keyboard height to reduce strain on your neck and upper back.

4. Regular Stretching: Incorporate daily stretches to counteract the effects of forward head posture. Gentle stretches for the neck, shoulders, and upper back can help alleviate tension.

5. Mindfulness and Stress Reduction: Stress and tension can exacerbate neck pain. Consider mindfulness techniques, relaxation exercises, or yoga to reduce stress levels.

6. Chiropractic Care: Some individuals find relief from neck pain through chiropractic adjustments, which can help realign the spine and improve posture.

Your Neck's Next Move

Back of neck pain caused by forward head posture is a common issue in today's digital age. Understanding the relationship between posture, the cervical spine, and neck muscles is essential for addressing and preventing this discomfort. Craniosacral therapy offers a holistic approach to alleviating neck pain by promoting relaxation, improving postural awareness, and releasing tension in the neck muscles. When combined with other strategies such as posture correction and muscle strengthening, CST can be a valuable tool in achieving lasting relief and improved overall well-being. If you're struggling with neck pain due to forward head posture, consider exploring craniosacral therapy as part of your journey toward a healthier, pain-free neck.