Body, Mind And Spiritual Wellness

We’ve found the best certified therapists to help you achieve health and wellness. The focus is on becoming mentally and physically healthy, living life with a focus on wellbeing and developing resilience. BODY, MIND AND SPIRITUAL WELLNESS IS A STYLE OF LIFE. It’s never too late to start living life with 100% wellness and without limitations. Discover the process of wellness therapy with peace, joy and love. Start Now!

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The Christmas season is often full of hazards for those wanting to stay healthy.

You’d think Christmas and wellness go together like a horse and Louboutin heels. One involves wild excess verging on insanity, the other moderation and balance.

Christmas body mind and spiritual wellnessHowever, wouldn’t it be a rather splendid idea (one hates poop the party with the word ‘sensible’) to use one to offset the other?

As one who likes to approach Christmas downhill on a glittery toboggan clutching a bottle of Veuve Cliquot and several mince pies, here are five wellness tips that I can just about apply without spoiling my seasonal cheer, and indeed might help avert the inevitable crash and burn.

In winter, many of us drink far less water. This is bonkers when you consider the fact we are all sealed in centrally heated rooms consuming more alcohol and sugar than is wise. Staying hydrated is probably the most important thing you can do for winter wellness – even if you ignore the other tips, do this and your skin (and liver) will thank you.

1 But how much do we need to drink?

Three small bottles of water a day, according to a nutritionist on a Fitter Stronger 1 Drink water body mind and spiritual wellnessweekend at Chewton Glen: one throughout the morning, another in early afternoon and the third late afternoon to early evening. He also suggested keeping an eye on the colour of one’s wee – anything darker than pale pastel yellow and you need to drink water (you can get Pantone charts of pee if you are that kind of person…). Austrian nutritionists at the Lanserhof and Mayr advise not drinking water with meals. Apparently, it dilutes the saliva. However, wine is allowed because it helps dissolve fat during digestion (in moderation, of course).

In party season, try – I know, this is not always easy – to stagger alcoholic drinks with glasses of non-fizzy water. If things have gone a bit swirly, down a pint or two of water before your face hits the pillow. This is more about damage limitation than a cure, lessening the agonies of the morning after.

2. Keep breathing

Take a few deep breaths when you’re stuck in a car park queue, when the mother-christmas tree and-presents body mind and spiritual wellnessin-law tells you how to cook a turkey, or when the dog/kids knock the tree over for the 99th time. Stop, unclench your teeth and hands, and take a deep breath in through your nose, count slowly to three, then slowly breath out through your mouth counting to six. The counting helps put your cognitive brain back online, while slowing down your breathing lowers your heart rate, which is preparing you for fight or flight. Once calm, you can put everything in context rather than exploding like a Christmas cracker.

It helps to inhale calming essential oils. Dab de Mamiel’s Altitude oil on your wrists, or spray NEOM’s Scent to Destress in the air if things are getting a little heated. Scented candles around the home might calm everyone’s nerves, and aromatherapy products make great gifts.

3. Hug a tree

Not the Christmas tree – they can be a little prickly. What I mean is get outside, 3 hug tree body mind and spiritual wellnessembrace nature (mentally rather than physically), indulge in some forest bathing – which I thought was skinny dipping in ponds, but in fact means simply looking at trees. Studies say it reduce levels of depression and anxiety. Light therapy is being used more and more in spa treatments, as well as helping with the condition known as Seasonal Affective Disorder or SAD. In winter the daylight window narrows, so make the most of it: wrap up warm and go for a wild winter walk, then come back and reward yourself with a mince pie or two.

4. Lower your expectations

The build up to Christmas is all about raising expectations to a non-realistic level. Everything must be sparkly and fabulous, however run-down and stressed-out you really feel. Indeed, the wider the gulf between expectation and reality, the harsher the comedown. Just saying…

Slow down, accept that you are never going to make everyone happy: it’s impossible, and besides, not everyone wants to be happy. To paraphrase the opening line of Anna Karenina, all happy families look like a John Lewis ad, each unhappy family is unhappy in its own way. Be proud of your quirks.
What you can do is concentrate on your own wellbeing and maybe, possibly (don’t want to promise anything here…) it will have a knock-on effect on those around you. Have a bath with some of your favourite wellness products, make sure you get a good night’s sleep and focus on making time for the people you genuinely care about rather than those you are obliged to tolerate.

5. Head to a wellness center

You don’t have to book in for an entire day of indulgence – wiser to earmark this for body mind and spiritual wellness - christmas at dormy houseyour Dear Santa wish list. Just popping down to your nearest treatment rooms for a nice a back and shoulder massage, will help you weather the storm, gather your senses and reduce any aches and pains. Even treating yourself to a manicure will give you space to breathe. Break up a shopping spree with a reflexology massage, go for a nice hypnotherapy session to recharge and relax your mind, or for more wellness options visit our practitioners directory.
What could be better?

Above all, keep calm and wellness on.

Have a mindful Christmas and enjoy wellbeing with Body Mind and Spiritual Wellness in the New Year!

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Strengthen the bond with baby massage

Strengthen the bond with baby massage

We nourish and connect with our little ones in so many ways – through healthy food, warm clothes, cuddles and good sleep. Whether it’s holding them, bathing them, getting them off the sleep or puttinStrengthen the bond with baby massageg on their clothes, it’s touch that makes such a powerful connection between you and your baby.

The great thing about baby massage is it makes that touch connection so deliberate and sets aside special time for parents and babies to bond. It may also have particular benefits for our little ones – as well as helping to soothe and relax them, it can assist with better sleep, and allows both babies and parents to produce more of the ‘feel good’ hormone oxytocin.

If you haven’t tried baby massage before or want some extra inspiration, here are some tips to consider and see what works for you:

Choose the best time

Baby massage is best done when there is enough time in the family schedule for a good outcome – try not to squeeze it in between big things or before you need to go out. After bathing your baby can be a good time because they’ll be relaxed and by this time they’ve generally been fed and have a new nappy (if you want them to be wearing one during the massage). It’s also a time when you want to help relax them for bedtime.

Create the environment

For a calm atmosphere it can help if the room is quiet or there is soft music playing, and the lighting isn’t too bright. It’s also ideal if the air is warm but not too hot. You can place baby on a towel or comfortable mat in front of you, on the floor or next to you on the couch or bed.

Choose the ideal oil

Because a child’s skin is thinner and more delicate than an adult’s, it’s important that any product that goes on their skin is gentle and nourishing. It’s great to pick one that’s moisturizing as well as soothing – ecostore’s baby oil has black currant and almond oils for this, and it’s free of mineral oil, a petrochemical-based ingredient. With nourishing ingredients, mums can also use this oil on their own skin.

Starting off and techniques

Strengthen the bond with baby massageRub the oil between your hands to warm them up first, then massage a small area of baby’s skin to make sure they’re in the right mood for the massage and that the oil will work well. Starting with their feet is often recommended as this area is less sensitive than others, massaging from heel to toe across the sole, giving each toe gentle squeezes, stroking the top of the foot, then stroking from ankle to thigh and back down. Soft twisting, or ‘milking’/pulling type techniques can be tried on their arms and legs. For the mid section, the ‘I Love You’ method is a common suggestion. The ‘I’ is a long stroke down baby’s side, the L is reversed into a stroke from their right side across to their left, then the U moves from their lower right side, up past the belly button, then down to the lower left side. For the shoulders and arms, try gentle strokes from the shoulder inward to the chest, then from each shoulder to the centre of the neck and out to the arm on each side. A back massage may be done from side to side along with up and down, taking care to avoid the spine. For the face and head, you can stroke your thumb across from the middle of the forehead out to each ear, then ‘draw’ gentle circles on their head with your fingertips, but without strong pressure on the fontanel or softer areas.

General tips

Observe your baby during the massage – if they’re not enjoying it or if they fall asleep, you can finish earlier.

There is no set rule about when to start, but it can be done as early after bringing them home as you feel comfortable.

How often you massage them depends on your schedule and how they respond to each massage.

You don’t need to do a long massage or have a set routine each time – try focusing on the areas baby is enjoying, or just some quick strokes in between cuddles.

Five ways to better posture with yoga

We have entered the age where there is a modern day health problem called ‘tech neck.’ Improper posture while using technology is a very common factor in poor posture and technology is recognized as one of the principle causes of this modern day posture epidemic.

The funny this is you may be reading this on your phone, iPad or laptop. If so, don’t change a thing about your posture and check how your body positioned. Is your head forward? Are your shoulders rounded? Is your lower back slumped? How does your lower back feel? Or perhaps take a look around you and observe other people’s posture, and the way it slips and almost folds inwards.

Over long periods of time, maintaining this head-forward posture can lead to muscle strain, disc injury, nerve impingement and arthritic changes of the neck—and the potential for developing ongoing neck and shoulder pain, headaches, and pain radiating down the arms.

This is how our tech savvy children are growing up and creating postural habits like this from a young age. There is no getting away from technology and we need to use it in our culture to stay up to date and relevant, but when you consider the kind of risks mentioned, it adds a whole other layer. Just as we have learnt to embrace technology, we also must learn to adopt tools and strategies to counterbalance these new stressors on our system.

5 ways to counterbalance ‘tech neck’

Take regular breaks

Set your timer for every 15-20 minutes to get up, move around and do these poses throughout your day to counteract the effects of phone and laptop use. These poses lengthen the front muscles of the neck, which tend to get shortened when we hunch over a screen or a keyboard. They also realign the shoulders and upper thoracic spine, freeing the lower cervical vertebrae. Restoring a natural curve in the spine also opens the shoulders and may even ease rotator cuff and elbow pain.

Baby cobra pose

Lay on your belly, with your palms pressing into the floor just beside your lower front ribs.

Firm up your legs and press the tops of the feet to the floor.

As you inhale peel your spine up off the floor, head moving last. Draw your shoulder heads back plugging the arm bones into the sockets, curl your shoulder blades down the back and into your heart.

You can float the hands so that your upper back muscles are holding you.

Lower as you exhale and repeat twice more.

Option for a little more, on the final one you can move the top of the thoracic spine (around shoulder height) and the bottom of the cervical spine (around shoulder height) in toward the front body and take chin up for an extra stretch.

Five ways to better posture with yoga 2

From hands and knees, align hands directly beneath shoulders and knees directly beneath hips.

Press the index knuckle down to engage your forearms. Lift the armpits up toward the ears. Use gravity to soften and melt arm bones into the sockets.

Keeping the arms straight, lift lower body into downward facing dog pose (adho mukha svanasana) while the rest of the body stays the same.

Keep the armpits lifted, up away from the floor not ‘dumping into’ the shoulder joint.

Then stretch heels back into the full pose without dropping the armpits, keep knees bent if you need to to keep a long spine.

Five ways to better posture with yoga 3

Neck and forearm reset

You can do this one seated in any position, even at your desk. Sit up tall.

Bring the palms together in front of your chest, with the wrists at elbow height (the heal of the hands may not be touching if you are tight in the wrists, that’s ok!)

Again lift the armpits up towards the ears, getting long in the sides of the body, draw the arm bones back into the shoulder sockets, so that the chest is bright and proud.

Draw the chin and forehead evenly back a few centimeters.

As you exhale press the hands over to the right as you turn your head to the left.

Repeat a few times with good alignment.

Five ways to better posture with yoga 4

Use technology more mindfully

Wouldn’t it be great if we could practise yoga all day? Just imagine how good you would feel.Well, guess what? You can! Take your yoga off the mat and choose to use technology more mindfully. Set boundaries around usage for yourself and children, get up and take regular breaks, incorporate tools, stretches and strengthening exercises into your day. Bring your device up to eye level instead of peering forward and dropping your head down to get a closer look. But most of all, stand tall and proud, lift yourself up and observe how that lifts your energy, how you can breathe better and your postural stance exudes confidence and openness. Go on, put the device down and walk tall.

This article is not intended to substitute for medical advice. For any concerns, consult your health professional.

Three tips for healthy digestion

You are what you eat’ is a well-known adage, but perhaps a more accurate phrase is, ‘you are what you digest and absorb’. Optimal digestion is undoubtedly the foundation of health. Here are three signs your digestive system needs support and strategies that can help.

You have no appetite
Three tips for healthy digestionIf you wake with no morning appetite or the thought of food in the morning leaves you nauseous, then chances are your liver could do with assistance. Traditional medicine has considered a poor appetite in the morning as a sign that cleansing is required. The liver is at its busiest whilst we sleep, packaging up metabolised, redundant or harmful substances for excretion. When this process works seamlessly, you wake with a healthy morning appetite and abundant digestive juices, ready to ‘break the fast’. However, when impeded due to too many liver loaders (alcohol, processed foods and sugar) or a lack of nutrients that facilitate detoxification, a sluggish digestive system can result.

The strategy: Bitter plants
Bitter plants may help those with lack of appetite. Bitter flavours stimulate digestive chemicals and liver function, and for this reason we suggest taking them before meals, especially first thing before breakfast. As well as helping to restore appetite, the daily cleansing helps support your body to function as best as it can. Our favourite bitter plants are globe artichoke (cynara scolymus), dandelion root (taraxacum officinale) and St Mary’s thistle (silybum marianum).

Frequent bloating and gas
One of the most uncomfortable digestive symptom – frequent bloating – is caused by improper digestion of food. A lasting solution must address the root cause – this may be lack of digestive enzymes or a taxed liver, poor food choices, stress, or an incorrect balance of gut bacteria.

The strategy: carminative plants
Three tips for healthy digestion
Medicinal plants are a wonderful ally for anyone with bloating. They bring symptomatic relief whilst also improving the overall function of digestive organs. In many countries there is a long-standing tradition of consuming carminative plants as a medicinal tea following meals to promote the proper breakdown of food and relieve the discomfort of bloating and gas. ‘Carminative’ means to expel gas from the stomach or intestines, thus relieving flatulence, abdominal pain or distension. Rich in essential oils, the main action of these plants is to soothe and settle the gut, reducing inflammation and coordinating gut contractions. A good quality carminative plant will have an almost immediate soothing effect on an unhappy gut. Our favourites are peppermint (mentha piperita), fennel seed (foeniculum vulgare) and aniseed (pimpinella anisum).

You’re tired all the time
This is a surprising one, but second only to sleep problems, poor digestion is one of the most frequent reasons for sub-optimal energy. If underlying health problems have been ruled out and you sleep deeply but are still tired, then the next step is to look at the quality of your digestion.

The strategy: a comprehensive approach
Three tips for healthy digestionStart by introducing bitter plants before meals (St Mary’s thistle, globe artichoke, dandelion). By stimulating digestive juices, nutrients from food can be more effectively absorbed by the body and utilized for the production of energy.

Next address how and what you eat. Eat slowly, mindfully and not too much. Avoid drinking large amounts of fluid, coffee or alcohol with your meals, since all of these will affect absorption. Focus on real, whole foods, omitting processed alternatives that are lacking in nutrients.

Usually one or a combination of these strategies will be enough to improve energy if you have sub-optimal digestion.

Wellness tips to take the chill out of winter

Bring out the cosy duvet and fuzzy bed socks: winter is here. As the sun sets earlier and the temperatures drop, many of us soothe ourselves with unhealthy comfort foods and hibernate. But we aren’t bears that check out until spring: we humans need to keep our bodies moving and nourished daily. There are simple things we can do to keep moving and get the right nutrients to boost immunity and moods this season.

When our body temperatures drop, eating and drinking habits change. There’s a biological reason for this: we will eat more to boost our body temperature and produce inner heat. You may find when you exercise outdoors in winter and shiver, you race to find warm food. We burn up to 400 calories by shivering. So we naturally want to eat more in winter, but our food choices make the difference between extra kilos and fitting into summer swimwear. The opposite of this is our sense of thirst decreases in winter because we aren’t sweating as regularly, so we tend to drink less and become dehydrated. We may feel more fatigued and experience mind fog from loss of fluids.

Moods in winter may be affected by seasonal affective disorder, a type of seasonal mood, in which less sunshine contributes to low moods and lethargy. We may not be getting enough of the hormone vitamin D which comes mainly from the sun. Optimal vitamin D levels are important for functions including moods, immunity, hormone production, strong bones and muscle recovery. Early nights mean less time spent outdoors in the sunshine in winter, which may leave us feeling down, so we tend to boost moods with alcohol, caffeine and junk foods. While these provide momentary ‘pick me ups’, they do not provide sustained energy and mood support.

Given our bodies crave more calories in darker months, healthy winter foods could include:
Hearty soups and stews, made with a variety of vegetables. By filling up on a variety of vegetables, we feel fuller for longer. Try turkey, beef or vegetarian chili for a satisfying dish.
Vitamin C-rich citrus fruits for extra immune-boosting benefits. Grapefruit and mandarins are great winter choices, which can be juiced or added to smoothies, or even squeezed into hot mugs of water and sipped for an invigorating start to the day.
Healthy fats, such as olive or avocado oil drizzled on vegetables, or white fish or salmon steamed and topped with butter and herbs with steamed veggies on the side. Nuts, boiled eggs and seeds are healthy snacks for in between meals. Omega 3 from oil, fish and nuts help supports our brains, hearts and may even help deter winter dry skin and eczema.
Root vegetables like kumara, celeriac, garlic, onion, parsnips, beets, carrots and baby potatoes. These ground-based veggies are full of fibre, antioxidants, vitamin C, B and A for immune system support.
WINTERBecause we have less thirst, winter drinks could include:
Fresh slices of ginger or lemon in hot water with a teaspoon of manuka honey for vitamin C and antibacterial properties, and a pinch of cayenne pepper for metabolism boost. Ginger is also wonderful for our circulation.
Hot turmeric milk – with almond and coconut milk, a dash of turmeric, and a pinch of cinnamon, ginger and nutmeg – is a body warming drink with antioxidant properties. In colder months, joints and arthritis may feel stiffer, but turmeric and ginger have anti-inflammatory properties and may help make joints more mobile.
Dried rosehip and hibiscus tea contains flavonoids, antioxidants and high levels of vitamin C, making this an excellent choice for immunity support.

Winter nutritional supplements recommended:
Vitamin D, 5000 IUD daily is my recommendation for the winter months, due to the lack of skin exposure to sun. This is important for everyone, but particularly critical for darker skin as there is a tendency to absorb less vitamin D naturally from the sun with more melanin pigment in the skin.

If not consuming fatty fish at least twice weekly, 2000mg of pure omega 3 fish oil is recommended for its potential boost to brain, heart and skin health in winter. Topical application of plant or mineral-based skincare helps to restore moisture due to the impact of dry air from heaters.
Zinc, vitamin C, astralagus and echinacea can all be helpful immune supporting nutrients.

Winter exercise tips include:
If getting outside, layers of clothing to keep body heat in and remove as you warm up. Amazingly our bodies can heat up to tropical level by wearing the right clothing during aerobic exercise even in the coldest weather.

Interval training is a good option to help contribute to weight loss and boosting testosterone for men. This means jogging at a good pace to get the heart moving for 1 minute, then walking at a moderate pace for 3 minutes. Repeat three times. Incorporate a 10-minute warm up and cool down of gentle walking to this 30-minute total programme. Try this 3 non-consecutive times weekly.
If you prefer to be active inside, buy a yoga mat and search on YouTube for free workouts, or seek out a good set of weights you can store in the back bedroom or garage and do a 30-minute resistance set. Music motivated? Turn up some of your favourite beats and boogie for a good 20-30 minutes straight to burn some serious calories or find your local Zumba class for a more social time.
For best results, aim for 4-5 times weekly exercise of 30 minutes’ duration.
Don’t forget if you are about to do aerobic exercise, drink two glasses of water prior to activity and one glass just after to keep hydration in check.

Combine the above tips with 8 hours of sleep nightly, warm baths to support circulation, hot stone massages and saunas, daily pet cuddles, and regular 15-minute mindfulness/meditation practice, and you are on your way to resisting hibernation and choosing the most proactive, healthy winter yet. Keep warm and enjoy!

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earFrom a medical perspective tinnitus is classified as a condition, not a disease. In other words it is not contagious, even though there is a suggestion that there may be familial patterns of occurrence in some families. You may experience uncontrolled and unwanted sounds such as ringing, hissing, clicking, rushing, roaring, pulsating or tapping.

Tinnitus is, however, more than one condition because the causes, signs and symptom may occur differently for each individual. Although we list different kinds of tinnitus, every patients’ experience is unique, so from a naturopathic perspective they must be helped as individuals as there is no one singular, overall treatment.

There are three main causes and theories of tinnitus:

• Persistent unwanted sounds due to trauma and damage to the ears

• Loss of and damage to hearing due to salicylate sensitivity and reactivity

• Misperception of phantom hearing noises in the brain mainly due to hearing loss

Trauma and damage to the ears

Traumas to the hearing system, loss of hearing, tinnitus and the exacerbation of tinnitus occurs due to exposure to extremely loud noises, persistent exposure to loud noises, heat damage to the ears due to very high temperatures or chronic infection, stroke, chronic sinusitis, lymphedema, congenital birth defect, head trauma, continual exposure to air presume changes such as those encountered during airplane flights, compression and damage to the nerves, poisoning, malnutrition, and dysfunction of hearing-related processing centers in the brain.

Salicylate sensitivity and reactivity

The second theory of tinnitus is that some people are highly sensitives to salicylates found in food and when they have not consumed those foods their tinnitus reduces considerably. Salicylates can cause deafness which is why people with tinnitus should avoid aspirin, along with other drugs, foods and herbs containing high salicylates.

earThe list of plant-based foods containing salicylates generally comes in different levels: no, low, medium and high salicylates. Compose your diet from the no and low salicylate list with just occasionally something from the medium range but never from the high range.

These foods would include banana, pears (peeled), bamboo shoots, cabbage, celery, lentils, lettuce, poppy seeds, hemp seeds (if legal in your state), carob, pawpaw, papaya, cashews, hazelnuts, pecan nuts, sunflower seeds, vanilla, lime, swede, leek, mung bean sprouts, red cabbage, shallots, figs, lemon, mango, passion fruit, persimmon, red delicious apple (peeled), rhubarb, soy oil, sunflower oils, rice and soy milk, dandelion tea, millet, buckwheat, oats, barley, rye, brussels sprouts.

When formulating the way you eat, it is important to include all the colours so you get all the vitamins and minerals you need, such as red cabbage for anthocyanidins that unblock vessels; shoots, sprouts, nuts and seeds which are rich in amino acids; swede for carotenoids which are antioxidants and precursors to vitamin A; greens such as brussel sprouts which are superfoods containing vitamin C, K E, some B’s, folic acid and B6.

Avoid processed, frozen and packet foods and try to buy organic as the nutritional content is far higher. You may also need to supplement with iron, B12, vitamin D and magnesium depending on your blood tests. Refrain from caffeine, alcohol and smoking as all of these will increase the effects of tinnitus directly or indirectly.

In putting your diet together, you must do the research on what foods come under the low and no salicylate list. Then you need to use the test and measure principle. Write down everything you eat and drink. Every day record your level of tinnitus with 1 being mild and 10 being high. Do not stray from your diet and over a long period you will find what foods are working for you and which ones are not.

Phantom sound theory

The third theory of tinnitus is the phantom sound theory. It posits that part of the brain fills in what it thinks are missing sounds in reaction to the loss of incoming sound due to deafness. This theory cannot, however, explain why deaf people may suddenly experience tinnitus. Researchers have found that people do not experience tinnitus during dreaming or when moving in and out of sleep.

Treating tinnitus from a naturopathic perspective

It is import to closely monitor diet for someone suffering tinnitus to eliminate high salicylate rich foods which irritated the condition and makes it worse in many cases. The diet must be anti-inflammatory and high in nutrients. Unfortunately, nearly all doctors and most dietitian do not have the knowledge and time to put such diet together for patients because it needs to be individualized for each patient due to possible other allergies that may be present.

It is also important to run several tests with patients to screen for malnutrition and toxic overload which may be making the problem worse. If you are spending anything of up to $15,000 for hearing aid it will be no good to you if you are not dealing with bodily dysfunction that may have caused or are making the tinnitus worse.

Naturopaths take ask you a hundred and one questions and more. We are information collectors that helps us find out what is happening with your body. You can cope with tinnitus far better and even in some cases eliminate it when you work with profession to find out what is irritating the tinnitus and what makes it better.

Hypnotherapy to treat tinnitus

Hypnotherapy has the ability to help you change and re-contextualise all your sensory experiences fast because those experiences take place in the brain, not in your ears. This includes actual sound and perceived sound. What is also important to be aware of is that stress increases tinnitus and its discomfort and the ability to relax reduces the tinnitus.

In an integrative model of treatment, clinical hypnosis can also reduce stress, anxiety and depression to such an extent that the tinnitus disturbs you less and at times not at all.

The most important thing to remember is: Do not play amateur clinician. Work with a plant-based medical nutritionist and seek a professional hypnotherapist who works with tinnitus ( The Natural Healing is located in Vancouver B.C, and Lazzaro Pisu is one of the best Hypnotherapist in Canada ).